Passive Hang x 60 seconds

A1 Wrist Warm Up x 1 set

• 6 positions wrist mobility

B1 Back Body Line x 60 seconds hold

• hollow tuck variations: arms at side or overhead (harder)

• hollow straddle variations: arms at side or overhead (harder)

• full hollow position: arms at side or overhead (harder)

B2 First Knuckle Raise x 10 reps

• Knees under hips eventually scaling to full plank

• Lowering only portion in any of the above positions as an intermediate step

Repeat B1|B2 for 3 sets, no rest

C1 Front Body Line Drill x 60 second hold

• Arms out to the side, shoulder high, hands off ground (regression)

C2 Reverse Wrist Pushup

x 10 reps

Repeat C1|C2 for 3 sets, no rest

D1 Chest To Wall Handstand x 30-60 seconds

• Feet elevated, pike hold (easier)

D2 One Leg Good Morning x 10 reps + 10 second hold on last rep

Toe supporting (easier)

Repeat D1|D2 for 3 rounds, no rest between sets

E1 Crow Pose x 30 seconds

• Toes lightly touching the floor (easier)

• Toes elevated (harder)

E2 Five Step Horse Stance x 60-90 seconds

• depth and time held are the two metrics of progress

Repeat E1|E2 for 3 rounds, minimal rest

F1 Heel Pull x 10 reps

• 1- 2 sec hold off wall (easier)

• 3 - 5 sec hold off wall (harder)

OR

F1 Wall Kickups x 10 total reps

F2 Floor Straddle Up x 10 reps + 10 second hold on last rep

• Hips elevated (easier)

Repeat F1|F2 for 3 round, no rest between sets

Sagittal Spinal Waves

x 3 minutes per direction

*those will clear waves can start to integrate stepping forward with either option

A1 Banded Fly x 15 reps

• 2 seconds each in protraction and retraction

A2 Banded Pull Aparts x 15 reps

• 2 seconds each in elevation and depression

Repeat A1|A2 for 2 rounds, rest 60 seconds

B1 Scapular Pushup x 10 reps + 2 seconds in top/bottom position

• knees down (easier)

• plank hollow (harder)

• one arm (hardest)

B2 Passive/Active Hang x 10 reps + 2 seconds top/bottom of each position

• one arm active hang (harder)

Repeat B1|B2 for 2 rounds, rest 30 seconds

C1 Chin Up Variation x 5 reps

• eccentric, feet supported (easiest)

• eccentric, no feet

• banded, then eccentric

• standard chest to bar

• weighted (hardest)

C2 Straddle Pancake (loaded) x 10 reps

C3 Planche Variation x 15 seconds hold

• plank x 60 seconds (easier)

• plank lean x 60 seconds

• banded planche

• open/tuck/straddle (hardest)

Repeat C1-C3 for 5 rounds, rest 60-90 seconds

D1 Cuban Rotations x 10 reps | 3 sets | rest 90 seconds

A Squat Prep x 3-5 minutes

B1 Ostrich Bounce x 30 seconds

B2 Duck Walk x 60 seconds

Repeat B1|B2 for 2 rounds, no rest

C1 DB Lunge, Static x 5 reps

• knee lightly touches ground, four seconds lower

C2 Hamstring Supine Sliders x 10 reps | 40x1

Repeat C1|C2 for 4 rounds, rest 90 seconds after C2

D Jump Prep

• bilateral swings x 1 min

• Phase One Loading x 1 min

• Phase Two Load/Drop x 1 min

• Jump x 5 total reps

E Broad Precision Jump x 30 total reps

• using a piece of tape to measure both where you start and where you’ll finish

F1 Inside Squat x 10 reps

F2 Easter Sit Squat x 10 reps

Repeat for 2 rounds, no rest

Weeks One & Two: Isolation

Squat Prep x 3-5 minutes

A1 First Knuckle Raise x 10 reps

A2 Reverse Wrist Pushup x 10 reps

Repeat A1|A2 for 3 rounds, no rest

B1 Crawl x 60 seconds

• forward (first set)

• backward (second set)

• lateral (third set)

B2 Low Cartwheel x 10 reps

• keep the hips low

B3 Bridge Rotation x 10 reps

• wall (easiest)

• box

• floor (hardest)

B4 Step Behind x 10 reps

Repeat B1-B3 for 3-5 rounds | rest 60 seconds after 3 sets

C1 QDR Static Hold x 20/15/10 seconds hold x 3 sets | rest 60