Intermediate
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
4 Rounds –
Supinated pull-up hold x 15 sec
Static lunge x 12 sec / side
Handstand hold x 15 sec
Pallof hold x 15 sec / side
Metabolic Conditioning:
4 Rounds –
Dumbbell push-presses x 20 sec
Dumbbell front squats x 20 sec
Jump rope x 40
Rest x 20 sec
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –
Station 1: TRX Push-ups
Station 2: Bicycles
Station 3: Jumping jacks
Mobility:
Bar hang x 30 sec
15 Cat-cows
Rollout glutes
Hang with toes touching x 30 seconds
Wide-leg forward fold pose for 45 seconds
Pigeon stretch x 30 sec / side
Bar hang x 30 sec
8 Quadruped rotations / side
8 Thread the needle’s / side
Hang with toes touching x 30 seconds
Beginner
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
4 Rounds –
Supinated pull-up hold x 15 sec
Static lunge x 12 sec / side
Handstand hold x 15 sec
Pallof hold x 15 sec / side
Metabolic Conditioning:
4 Rounds –
Dumbbell push-presses x 20 sec
Dumbbell front squats x 20 sec
Jump rope x 40
Rest x 20 sec
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –
Station 1: TRX Push-ups
Station 2: Bicycles
Station 3: Jumping jacks
Mobility:
Bar hang x 30 sec
15 Cat-cows
Rollout glutes
Hang with toes touching x 30 seconds
Wide-leg forward fold pose for 45 seconds
Pigeon stretch x 30 sec / side
Bar hang x 30 sec
8 Quadruped rotations / side
8 Thread the needle’s / side
Hang with toes touching x 30 seconds
