10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
10 Forward to Backward Kicks (Right)
10 Forward to Backward Kicks (Left)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.
Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)
Forward to Backward Kicks
1. Begin standing on both feet, grabbing a sturdy object for support 1. Begin standing on both feet, grabbing a sturdy object for support with your left 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 right 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 right leg front to back, focusing on keep both legs locked out at all times. 6. Repeat steps for the right side.
EMOM 12 Min
(Every Minute on the Minute for 12 Minutes)
Min 1: 5 Candlestick Roll + Broad Jump
Min 2: 30 Seconds Max Handstand Walk Practice
Subs and Modifications
Roll with bent knees
Handstand shoulder taps on the wall / Box assisted shoulder tapsCandlestick Roll to Broad Jump
1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and do one, max effort broad jump. The goal is to be as explosive as possible, jumping as far as you can.
Max Handstand Walk
1. Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.
Skill Focus: Spacial Awareness
5 Rounds for Quality
1 x 2 Connected Forward Rolls
3 x Jump Full Turn (Take Off From Single Right Leg)
3 x Jump Full Turn (Take Off From Single Left Leg)
30 Seconds Headstand Hold
Subs and Modifications:
Single forward roll
Jump full turn taking off both feet
Tucked headstand hold
You can put a time on this for a score - but it really doesn't matter.
Connected Forward Rolls
1. Begin standing with your feet hip width apart, arms by your sides
2. Squat down to the floor, and set your hands by your feet
3. Lift your glutes into the air as high as possible
4. Tuck your chin and stare at your belly button for the entire rotations
5. Allow your elbows to gradually bend as you tip forward and roll
6. To stand, pull your heels towards your glutes and sit-up, shifting your shoulders over the front of your toes
7. Extend up, into a quarter squat
8. Move immediately into a second roll
9. These connected rolls will ideally be in a row, but if you feel yourself getting too dizzy, you can slow the connection down
Jump Full Turn
1. Begin standing on your right leg, with the left leg bent and off the floor, toes by the inside of your right ankle
2. Extend your arms in front of you, at a 90 degree angle: Left arm will be directly forward, right arm will be pointed towards the right side
3. Using your arms to generate power and lift, jump off your right foot, complete a full spin in the air, and land back on BOTH feet
4. Make sure to bend your knees upon landing, to help absorb the power
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.