10/side hamstring floss
5 Inch Worm
10 Double Leg Glute Bridge
10/side Double Leg Glute Bridge
1 min/side Super Couch Stretch
4 DB Devils Presses (65/45 lb.)
8 Chest-to-Bar Pull-ups
4 DB Devils Presses (50/35 lb.)
6 Chest-to-Bar Pull-ups
4 DB Devils Presses
6 Jumping Chest-to-Bar Pull-ups
1 min. Jump Rope (singles)
5 x Frog Holds or attempts (first part of the Gymnastics Complex #3 video)
5 x Headstand attempts or Hold for 1 min. (second part of the Gymnastics Complex #3 video)
1 min. Jump Rope (singles with feet jumping laterally)
5 x Skin the Cats or attempts
1 min. L-Sit Hold, use rings (Quick scale: Tuck Hold or Hollow Rock)
1 min. Jump Rope (singles scissor style)
5 x Inverted Burpees or attempts (Quick scale: Candlestick to Handstand)
1 min. Plank Hold
*Coach them through each position quickly.
(5-10 min.) Shoulder Prep (time permitting, only perform half of this.)
Half class performs:
1 min. LAX Upper Mid-Back, each side
1 min. LAX Posterior Shoulder, each side
The other half performs:
Wall Climbs (Scale height as needed, or perform double reps Get-Down/Ups.)
OH Carry Walking Lunge (double reps, use light to moderate KB or DB)
With a set of dumbbells one lighter than workout weight, review the Devils Press as:
DB Push-up – Half Swings through the legs – Press – Full Movement
Then, with their workout weight, perform 3-5 reps of the full movement.
(5 min.) Prep for Pull-ups
5 Jump-to-Negative Lowers on Pull-up bar + 5 Kipping Swings + 5 Kipping Pull-ups (Scale to Kipping attempts, or to Pull-up progression: pulling down on bar and lifting hips high.)
Lastly, 5 Chest-to-Bar Pull-ups/attempts or workout modification.
*Prep as needed for the workout.
(15 min.) Perform Workout
1. Death by Handstand Hold – In Partners
P1 Performs 10 second Hold
P2 Performs 10 second Hold.
Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.
* The winner is the person who lasts the longest.
* Scale as previous weeks, but make it slightly easier so that they can go further than 1 minute total hold.
* If one person is better at holding, have the person who has tapped out find a number they can hold (10-30 sec) and have them hold that for the remainder of time their partner is holding.
2. Handstand Stability
10 Shoulder Shrugs in Handstand Hold
20 Alt. Hand Releases in Handstand
* Scale UP to Free-Standing
* Sale DOWN to Plate Shoulder Shrugs + Plank Shoulder Taps (20 Reps)