1. med ball matrix - 1 set each of:
- backward overhead underhand - x5
- forward overhead overhand - x5
- lateral each direction - x5/5
- downward slam - x5
2. bench press - 5x5
3a. muscle ups - 5x3-5
- beginners leave toes on floor to assist movement as necessary
(video tutorial coming soon on muscle up progression)
3b. back lever hold - 5x submax time
-work on progression that suits your ability
-tuck, flat tuck, straddle, one leg, half lay, full lay
4a. inverted body row - 15-12-9
- squeeze top position
4b. ring push ups - 15-12-9
- turn palms out with locked out elbows at top of each rep
4c. reverse leg lift - 15-12-9
-while in a headstand, slowly lower toes gracefully to floor and pull them back up to headstand under control
-add weight if necessary by looping a plate through a strap around your ankles
- backward overhead underhand - x5
- forward overhead overhand - x5
- lateral each direction - x5/5
- downward slam - x5
2. bench press - 5x5
3a. muscle ups - 5x3-5
- beginners leave toes on floor to assist movement as necessary
(video tutorial coming soon on muscle up progression)
3b. back lever hold - 5x submax time
-work on progression that suits your ability
-tuck, flat tuck, straddle, one leg, half lay, full lay
4a. inverted body row - 15-12-9
- squeeze top position
4b. ring push ups - 15-12-9
- turn palms out with locked out elbows at top of each rep
4c. reverse leg lift - 15-12-9
-while in a headstand, slowly lower toes gracefully to floor and pull them back up to headstand under control
-add weight if necessary by looping a plate through a strap around your ankles
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