Lvl1 A - Abduction & Pushing
Pretzel Isometrics
1 set x 90 sec, + 5s isometrics (1r = 1 isometric) both sides
First Knuckle Push-Ups
10
Knuckles (back of wrist stretch)
10
Wrist Circles (hands towards body, heels down)
5-10 circles each direction
Scapular Push-ups (L 1-3)
10 reps
Superset of 3 sets
Handstand Walk-in Bench or Wall
3-6 reps
Tailor Pose (3 x 10s Isometric different angles)
3 lots of 10s pushing knees into hands
Superset of 3 sets
Gymnastics style push ups
8-12 reps
Frog Rocks
45 sec, or longer (up to 90 seconds)
Superset of 3 sets
Bear Table Transitions (3 Levels)
10 changes (each direction)
Half Frog Iso + Lift
2-3 x (5s isometric + 10s passive)
Superset of 3 sets
Cossack Beginnings
10-20 reps
Wall Tricep Extensions
12 reps