Day 1 Abduction & Pushing

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Notes

A1: External Rotation PAILs / RAILs

Lvl1. Pretzel Lvl2. Elevated Pigeon Lvl3. Floor 90/90

1 x Full PAILs RAILs each side

A: 90s passive,B: 10s pushing, C: 10s pulling deeper, D: 30s passive (Repeat B-D 1-2 times)

1-2 x 10 First Knuckle Push-Ups

1-2 x 10 Wrist flexion reps

1-2 x 10 wrist circles

You can add another 1 or 2 sets on here if you feel your wrists need more love and prep before pushing and some handstand bits.

Lvl1. Bench handstand run Lvl2. Wall handstand run Lvl3. Handstand walks

3 x 30-60s work

Push super tall, be conscious of your midline and try to limit swaying through your body.

Lvl1. Tailor Iso Lvl2. Tailor reps + iso Lvl3. Tailor with block

3 x 10 reps + 10s Up, 10s Down, 30s passive

Lvl1. Push-up on knees Lvl2. Strict Gymnastic PU Lvl3. Forward Lean PU

3 x 8-12 reps

Frog Rocks Frog rock with IR

3 sets of 10r + 5 breaths in a deep stretch position

Lvl1. 20s hold Lvl2. 40s hold Lvl3. 60s hold

3 x 20-60s hold

Lvl1. Lizard transitions Lvl2. Lizard supported PU Lvl3. Lizard One Arm Push-up

3 x 10-12 reps

Lvl1. Straddle Good mornings Lvl2. Pancake Reaches Lvl3. Pancake Good mornings

3 x 10 reps

Hold the deepest stretch position for 2-3 seconds on each rep

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Important Links