2 Rounds for Quality
30 Seconds Pigeon on High Box Right
30 Seconds Pigeon on High Box Left
30 Seconds Alternating Wrist Stretches
10 Banded Pass ThroughsPigeon on High Box:
1. Begin standing in front of your box, toes face forward. The height of the box may vary— The taller the box, the more challenging the stretch.
2. Lift your right foot, and set it flat on top of the box.
3. Shift your right foot to the left, until it sits even with your left hip.
4. Allow your right knee to gently fall to the right, pressing towards the box.
5. Use your right hand to apply more pressure to the right knee, if a greater stretch is desired.
6. Make sure to keep the bottom (left) leg straight, and hips open. Your chest may fold forward, over the right leg, in order to increase the stretch.
7. Repeat on the opposite side.
Banded Pass Throughs:
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.
EMOM 9 Minutes:
Min 1: Rebounding Straight Jumps (As high as possible + pointed toes)
Min 2: Tucked Hollow Hold
Min 3: Inchworm + 1 Push-Up
Min 1: Single jumps with pause between reps (no rebound)
Min 2: Break as Needed
Min 3: Push-up with knees on the ground
All movement for quality not for speed!
Rebounding Straight Jumps:
1. Begin standing with your feet together, arms bent to 90 degrees and close to your sides.
2. As you jump, make sure to only push from the balls of your feet. Do not let your heels touch the ground.
3. The goal is to be explosive off the floor, fully pointing your toes in the air, while keeping the entire body tight.
4. You want to spend as little time on the floor as possible— Be quick and bouncy.
Tucked Hollow Hold:
1. Begin laying on your back with your legs extended forward, and arms down by your side.
2. Brace your core by sucking your bellybutton into your spine, pushing the lower back into the floor. Your lower back needs to remain in contact with the floor for the duration of the set.
3. Keeping your legs together, pull your knees off the ground, until they are positioned over your hips. Your shins should be parallel to the floor, creating a 90 degree angle with your legs.
4. Lift your shoulders off the ground as high as possible. Arms will remain extended forward, parallel to the floor.
5. Focus on pushing your lower back into the floor at all times.
Inchworm + 1 Push Up:
1. Begin standing with your feet hip width apart, and relaxed legs.
2. Allow your chest to fall forward, bringing it as close to your quads as your mobility allows. Arms will hang forward towards the floor, with a goal of touching the floor.
3. Keeping your feet in the same spot for the entire set, begin walking your hands forward, until extend yourself into a plank position. Your shoulders should be positioned directly over your wrists
4. Squeeze your glutes, tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten our the lower back. No sagging allowed.
5. Reinforce shoulder extension at the top each rep by “pushing the floor away”, which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. Keeping your body in one line, lower yourself to the floor, until your chest makes contact. Your elbows should track backwards as you lower and lift.
7. Push back up into full extension at the top.
8. Begin walking your hands back in towards your feet. Getting them as close to your toes as possible to maximize the hamstring stretch.
3 Rounds for Quality
Rest as Needed Between Rounds
10 Alternating Box Handstand Leg Lifts
10 Straddle Headstand to Extension
5 Forward Rolls
10 Knees on box / Plank leg marches
10 Small range of motion with the legs / Static straddle headstand / Static regular headstand hold
5 Move through the mechanics of the roll / Roll on a soft surface: Foam mat, pillow, mattressAlternating
Box Handstand Leg Lifts:
1. Choose a box/chair/etc. at a height you are comfortable with. The higher the box, the less strain on hamstring mobility.
2. Begin by standing in front of your box, and setting your hands on the ground. Hands should be initially placed a few feet away.
3. Carefully step one foot onto the box at a time. You should find yourself in a position similar to the Elevated Plank.
4. Keeping your legs straight (for the RXed version), walk your hands in, towards the box, until they are set directly under the hips (putting you into a ‘stacked position’).
5. Spread your fingers apart, and actively grip the floor. Engaging the fingers will help maintain balance while inverted.
6. Extend your shoulders by "pushing the floor away". You should feel contact between your shoulders and ears.
7. Tilt your head to approximately 45 degrees, and lift your eyes to look at the floor. Do not stick your head out and explore your ears (as this will compromise your position), bur rather, keep your ears hidden between your shoulders. You should be able to see the ground space between your palms.
8. Slowly, lift your right leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension (tightness). Your body should be in a straight line from your top foot to your hands. The left foot remains on the box for stability.
9. Return the right leg back to the box.
10. Lift your left leg until it reaches vertical. Squeeze your quad and point your toe to maintain tension. Your body should be in a straight line from your top foot to your hands. The right foot remains on the box for stability.
11. Return the left leg back to the box.
Straddle Headstand to Extension:
1. Begin by setting up into your tripod position— Your head and both hands will form the three points of an equilateral triangle (all sides are the same length) when set on the floor. Your head will be the top, while your hands will form the base. Hands should be slightly wider than shoulder width distance. Only the top of your head should be in contact with the floor.
2. Slightly angle your fingers out to approximately 45 degrees. This will make it easier to balance and keep stability as we move the legs.
3. Brace the neck by pushing the hands into the floor (you need to feel your triceps light up), and pulling your shoulders towards the ceiling.
4. With your tripod position set, lift your hips into the air and come up onto your toes (legs will be straight at this point).
5. Slowly Walk your toes forward, shifting your hips over the center of your tripod position.
6. Pull your first knee forward, setting it on the back of your tricep.
7. Keeping the core and neck braced, pull the second knee forward, setting it on the back of the tricep.
8. Slowly lift your knees off your arms, and bring them together in front to create the tucked position.
9. Using the core, continue to lift the hips and straighten the legs, until they are vertical.
10. NOTE: You should never be completely vertical in headstands, because you do not want all of your bodyweight set over your head and neck. Instead, form a hollowed position, where your hips and glutes are centered over the middle of your tripod.
11. Once vertical, straddle your legs out to the side as far as possible (mobility will play a big factor here— The farther you can relax your legs to the sides, versus the front, the easier the movement will be).
12. Rounding your hips under, control your toes as you lower them to the floor.
13. Allow the tops of your toes to lightly tap the ground, and immediately re-engage the core, and pull the legs back up, until you reach your vertical position. Think of this movement as a big open-and-closing of the legs.