Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Balls etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Every 30 seconds, for 3 minutes (6 sets) of:
Pistol Squat Balance x 20 seconds
(Alternate legs and use vertical post on squat rig for balance if necessary. The idea is to learn to sit in the pistol position without assistance or losing balance.)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Pistol Squat Negatives to Squat Balance x 4 reps @ 45A1
Followed by. . .
B.
Every 30 seconds, for 3 minutes (6 sets) of:
Pull-Ups with Scaling Options x 5-8 reps
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) complete:
Interval 1 – Incline Chest-To-Bar Holds x 15 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 reps
Followed by. . .
C.
Every 30 seconds, for 3 minutes (6 sets) of:
L-Sit Lifts on Box x 10 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Head-Butt Push-Ups x 20 reps
Session Two
A.
Spend 3 minutes working on proper hand and foot placement for a kick to handstand.
Followed by. . .
Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – Single-Leg Thigh Taps x 20 reps or Single Leg Thigh Taps on Box x 20 reps
Interval 2 – Handstand Kick-Up to Wall x 15 reps
Interval 3 – Hand Plank Shoulder Circles x 16 reps (8 circles each direction)
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) complete:
Interval 1 – Handstand Fall-Over or Headstand Fall-Over x 5 reps
Interval 2 – Finger Presses x 20 reps
Followed by. . .
B.
3 sets of:
Push-Up x 7 reps @ 31X1
Rest 30 seconds between sets.
Session Three
A.
Spend 2 minutes accumulating as much time on the rope with feet off the ground utilizing a Rope Hang Hold. In you need some help with how to grip the rope with your feet, watch this video.
Folowed by. . .
Every minute, on the minute, for 7 minutes (3 sets) complete:
Rope Climb x 60 seconds (max effort)
Rest 60 seconds between sets.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) complete:
Option One –
Rope Pull-Up x 6-8 reps (alternate hands each rep)
Option Two –
Rope Pull-Ups with Feet on Floor x 10 reps
Followed by. . .
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Hang x 10 reps
Interval 2 – Supine Overhead Plate Lifts (10#/15#) x 15 reps
Interval 3 – Banded Bar MU Stomps x 15 reps
Session 2
Wall-Facing Handstand Marches 3 x 20
Handstand Kick Ups to Wall 3 x 10
Hand Plank Shoulder Circles 3 x 16
Headstand Fall Overs and Finger Presses completed as Rx
Bench Press 185# x 7 x 3 at 31X1 tempo 🙂
Brandon, are those finger presses burning the forearms?
Hmmm, kind of…more stress on the fingers than anything. I’m guessing this means I’m not doing them correctly 🙁
Your fingers should not be feeling stress. If you are leaning too hard into the wall you may be applying too much force. The amount of lean into the wall should be minimal. Keeping the fingers straight should be relatively easy and either the wrist or the upper (under) forearm should be burning pretty obviously. Can you post your technique on Facebook for me to take a look at when you get a minute?
I definitely was leaning hard, so what your saying makes a lot of sense! Is it ok if I post a video tomorrow morning? I’m currently at the Batman Lego movie with my little guy 🙂
Ahh so fun! Have a great time! I usually don’t work on Sundays so I’ll get back to you Monday latest 🙂
Session 3:
A) got a couple 20 second holds
Did 2 rope climbs per minute – got them down to 3 pulls from 4 pulls
8 rope pullups per minute, forearms were burning!
B) 15# for plate lifts – these are a lot easier than before!
Sounds like you’re getting stronger!
Session 2:
A) did the single-leg thigh taps! Although 20 was difficult. I did not think I’d be able to do these at all after watching the video…
Started with headstand fall overs, which are feeling great! Tried handstand fall overs the last round…I can stay in the bridge for about half a second before my back falls to the ground
B) done, rounds 2 and 3 were hard!
Great work Taotao! On the Handstand Fall-Over you don’t necessarily need to hold the Bridge position. The idea of the Handstand Fall is to learn to be comfortable with kicking all the way into the handstand without fear of falling, and falling correctly is the necessary piece to that concept. When you land after your fall, feel free to lay down smoothly, yet somewhat immediately. Think of it as learning to ease your way to the ground, not necessarily to fall into a bridge. It sounds like you’re making tons of progress, so I hope you’re taking video to share… Read more »
Session 1:
Pistol Work (Level 1)
-Pistol Balance and Pistol Negatives completed
(Needed to use the pole for every rep 🙁 I’m realizing that pistols are easily my biggest weakness.)
L-Sit Work (Level 3)
– 15 sec L-sits (unbroken)
– 10 Hollow Rock to L-Sit (difficult)
– 15 V-Ups (unbroken)
Nice work Brandon! Let’s work on the ankle mobility more and see if we can limber up those necessary angles. Did you happen to see the Ankle Mobility drill Nichole posted on our FB page?
I didn’t, but I’ll definitely go check it out!!!
Session 1:
A) Getting 10-12 seconds at a time without pole on pistol balance!
Did negatives and balance with concentric pistol also – I liked these
B) Tried 5 strict pullups every 30 seconds in singles today – made them all (barely!)
Chest to bar holds getting easier!
C) L-sit lifts and headbutt push-ups getting easier too!
You’re rockin’ on this!!!