DAY 4 Locomotion, Middle Splits & HS
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 Standing Windmill each side. Picking up weight from floor (level 10 or with light weight overhead (level 2)
E2-2×10 First Knuckle Push Ups
2-3 Rounds of
A1-10 Cartwheels (five on the right-five on the left)
A2-10 Chickens (level 1) or 5 Wall Entries (level 2)
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. Go as slowly as you can. Hold for 10-30 seconds in the bottom.
Press to Handstand Work:
Rest 60 seconds between sets
A1-10 Inchworms (level 1) or Box Presses (level 2)
B1-10 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-Angry Cat
Level 2-Facing Wall Holds
Level 3-Wall Scissors
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