GROUP PROGRAM

  • A Zen Archer

    x 2 minutes per role

    1) partner moves around, one arm

    2) partner moves, two arms

    3) both stay, arms partner closes eyes

    B Partner Hang, Calls to Touch

    x 60 seconds per role x 3 rounds

    • set 1: lower body calls

    • set 2: upper body calls

    • set 3: everything

    C Tennis Ball Work x 90 seconds each

    1) bounce L/R alternating

    2) bounce, kick with foot either singles or continuous

    3) bounce, kick with foot alternating or repeat #2

    D Step Behind | Mobility Prep

    • Dropstance x 8-10 rep per side

    • Dragon Squat x 5|5 reps per side

    E Wrist Prep

    F1 Wall Climb Variation

    x 5 reps

    F2 Step Behind

    x length of space

    F1|F2 × 3 rounds, rest 60-90

  • Wrist Warm Up x 1 set


    A1 Front Body Line Drill

    x 60 second hold 

    B2 First Knuckle Raise

    x 12 reps 

    Repeat B1|B2 for 3 sets, no rest



    C1 Chest Facing Wall Handstand Hold x 60 seconds 

    C2 One Leg Good Morning

    x 15 reps + 20 second hold on last rep

    Repeat C1|C2 for 3 rounds, no rest between sets



    D1 Kick Up to FSHS or Heel/Toe Pull

    x 45-60 seconds 

    D2 Horse Stance 5 step

    x 90 seconds

    Repeat D1|D2 for 4 rounds, no rest between sets


    E1 HS Tuck Downs

    x 10 reps + 1 seconds at top hold

    E2 Straddle Up

    x 12 reps + 12 seconds hold last rep

    Repeat E1|E2  for 4 rounds, no rest between


    F1 FSHS x 30 seconds for 2 additional 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 Eastern 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