Day 2 (C1 W6) – Agatsu

Day 2 (C1 W6)

DAY 2 Locomotion, Middle Splits & HS 

Warm Up:

A1-General Mobilization, 10 reps of each exercise, in each direction

B1-2×1 of Bear Walks, forward and backwards approx 15-20 feet

B2-2×5 Single Leg Anterior Chain Stretch, on each leg

B3-2×5 reps Russian Pullovers, holding last rep for 10-30 seconds


A1-10 Cat & Cow

B1-10 Wag the Tail

C1-30 seconds Wrist Stretches in each position

D1-30 seconds Shoulder Clocks in each position 

E1-2×5 each side Standing Windmill Picking up weight from floor (level 1) with light weight overhead (level 2)

E2-2×10 First Knuckle Push Ups  

Locomotion Work:

2-3 Rounds of 

A1-10 Cartwheels level 1 or level 2 (five on the right-five on the left)

A2-5 Chickens (level 1) or Wall Scissors (level 2)

Pancake Work:

A1- 2 rounds of Shifting Frog Routine, holding for 30-45 sec on last rep of each position (level 1) or Shifting Frog Routine with leg extension (level 2)

B1-3×10 reps of Straddle Stretch Routine level 1 or level 2

B2-3×5 reps Pancake Stretch level 1 or level 2 holding last rep for 30 seconds 

B3-3×1 Eccentric Middle Spilts Slide level 1 or level 2. Go as slowly as you can. Hold for 10-30 seconds in the bottom.

Press to Handstand Work:

2-3 rounds

Rest 60 seconds between sets 

A1-5-10 Inchworms (level 1) or Box Presses (level 2)

A2-10 Compression Drill Against Wall  

C1-Endurance Work. Choose your level for 3×60 second holds, 60 seconds rest. If you cannot complete the 60 seconds finish the minute with Front Body Line Drill. (level 1) or Elevated (level 2)

Level 1-Angry Cat

Level 2-Facing Wall Holds

Level 3-Wall Scissors

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