10 Forward to Backward Swinging Kicks
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Low Squat to Standing Straddle Extensions
Forward to Backward Swinging Leg Kicks:
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.
EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)
Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Incline Push Ups with Clap
Min 3: 30 Seconds Continuous Hollow Hold
Plank Shoulder Taps
Use a Taller Bench/Bar
Tucked Hollow Hold
You can put reps as score but really this is for quality.
Plank Step Ups to Dumbbells:
1. Set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should sit directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips.
2. As you 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 out the lower back. No sagging allowed.
3. Push your left hand into the floor, initiating shoulder extension in the left shoulder.
4. Step your right hand onto the dumbbell.
5. Extend the right shoulder by "pushing your hand into the dumbbell", and stepping your left hand onto the second dumbbell.
6. Return each hand to the floor one at a time.
7. Your body position should remain tight for the entire set.
Incline Push Ups with Clap:
1. Set up into a plank position with your hands shoulder width apart and set on a bench. The lower your bench (or, piece of equipment being used), the more challenging this drill will be.
2. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
3. Keeping your body in one line (from shoulders to heels), lower yourself to the bench, until your chest makes contact. Your elbows should track backwards, close to your body.
4. As you push back up, you need to be explosive. Aggressively press your hands into the bench, propelling your body vertically. As you reach your highest point (at the top of the rep), your hands will come air born, and you will quickly clap your hands before landing back on the bench, in your plank position. Make sure you have a slight bend in the elbows as you land back on the bench, to absorb the power, protecting the joint (never land with straight arms).
1. Begin laying on your back with your legs extended forward, and arms set overhead and shoulder width apart
2. Brace your core by pulling 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. Simultaneously lift your shoulders and heels off the ground, while continuing to press the lower back into the floor.
Rest As Needed Between Rounds
5 Handstand Clusters: Box Handstand Hold (Toes on Box) with 1 Shoulder Shrug + 2 Leg Marches (= 1 rep)
5 Straddle Toe Press
Bring your knees to the box to do the same movement pattern / Perform in a Plank (hands and feet on the floor)
You can put total time as your score but as always quality is what matters!
Lift one leg / Only lift heels off the ground
Level 1 Cartwheel (Swing legs around the side, close to the ground + slowly build)
1. Begin in a Box Handstand. The height of your box (or, piece of equipment being used) will be dependent on your hamstring mobility. The taller it is, the less the hamstring stretch will be.)
2. Complete one shoulder shrug: Extend your shoulders by “pushing the floor away”, getting as tall as possible. You should feel contact between your shoulders and ears. Hold this position.
3. Complete two leg lifts: 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.
4. Return the right leg back to the box.
5. 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.
6. Return the left leg back to the box.
7. Gently allow your shoulders to relax, sinking back towards the floor (there should be space between your shoulders and your ears.) This will “turn the shoulders off”, preparing you to re-extend for the next rep.
8. Each Handstand Cluster consists of one shoulder shrug, plus two alternating leg lifts.
Straddle Toe Press:
1. Begin standing with your feet set outside your hips, toes pointed outward to 45 degrees.
2. Hinging at the hips, drop your chest down, towards your legs. Set your hands on the ground. Pull your chest between your legs as much as possible. Hamstring mobility will be the limiting factor here.
3. Spread your fingers and grip the floor to help with stability as you begin to press. “Pushing the floor away” will extend the shoulders, giving you a strong base in which to press. If your shoulders are relaxed, you will feel yourself collapsing when trying to shift forward. Extend strong!
4. To shift forward, lift both heels off the ground, and come forward onto your toes. Your shoulders will track over the front of your finger tips. Continue “pushing the floor away” to keep the shoulders engaged and your base strong.
5. As you shift forward farther (your shoulders should be completely in front of your finger tips), you will continue lifting the heels, until the toes peel off the ground, and your full bodyweight is shifted into your hands.
6. Hold your legs off the floor as long as possible, before carefully lowering them back to the ground, landing back in your starting position.
7. *Note: The closer you can walk your feet to your hands, the easier it will be to shift your weight forward. Try to start the press with your feet right outside the hands.
1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position.
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands.
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical.
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position.
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor.
8. Control your landing, and make sure you are fully balanced before moving on.