DAY 4 -HS Pressing, Pancake & Locomotion
Warm Up:
A1-General Mobilization, 10 reps of each exercise, in each direction
B1-10 Cat & Cow
C1-10 Wag the Tail
D1-2×5 Standing Windmill each side no weight (level 1) or with light weight from the floor (level 2)
E1- Wrist Stretches 30 seconds each position
F1-3×10 First Knuckle Push Ups
Locomotion Work:
A1-3×10 Cartwheels (five on the right-five on the left)
A2-3×10 Rotational Bridging at wall level 1 or level 2
A3-3×5 Ape Crawls on each side
Pancake Work:
A1- 2 rounds of Shifting Frog Routine, holding for 30-45 sec on last rep of each position level 1 or 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
2-3 Rounds of:
A1-30-60 second holds Front Body Line Drill (level 1-on floor) or Elevated (level 2)
A2-3×10 Inchworms (level 1) or Box Presses (level 2)
A3-3×10 Compression Drill At Wall
B1-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-Scissors at Wall