GROUP PROGRAM

  • SPINE OPTION:

    x 5-10 minutes

    tennis ball touch, zen archer, quadruped touches, spine waves, jeffersons, big frame

    GENERAL/SPECIFIC PREP :

    x 10-20 minutes

    • wrists/squats/crawls etc

    • tennis ball dribbles, catches, partner work

    • weight shift crawling partner work

    • hang variations

    A1 Sissy Squat (to object)

    x 10 reps

    A2 One Leg Good Morning

    x 10 reps

    Repeat for 2-3 rounds, rest as needed

    B1 Pistol Squat (glutes to object)

    x 5|5 reps

    B2 Lying Heel Supine Slides

    x 10 reps | four seconds going out

    Repeat for 3-4 rounds, rest 60-90 seconds

    C1 Dragon Prep

    x 30 seconds

    C2 Dragon Squat (shrimp)

    x 5|5 reps per side

    Repeat C2 for 3-5 rounds, rest 90 seconds

    Cooldown: Lying box breathing

  • SPINE OPTION:

    x 5-10 minutes

    tennis ball touch, zen archer, quadruped touches, spine waves, jeffersons, big frame

    GENERAL/SPECIFIC PREP :

    x 10-20 minutes

    • wrists/squats/crawls etc

    • tennis ball dribbles, catches, partner work

    • weight shift crawling partner work

    • hang variations

    A1 First knuckle raise x 10 reps

    A2 Reverse wrist push up x 10 reps

    X 3 rounds no rest

    Balance/Line Conditioning/Mobility

    A1 Hang, Passive x 60 seconds

    A2 Back Body Line Variation x 60 seconds

    x 2 sets, minimal rest

    B1 Wall Climb x 3-5 reps

    B2 Horse Stance x 60 seconds

    x 3 sets, no rest

    C1 Chest To Wall Handstand x 20- 60 seconds
    C2 Straddle Up x 10 reps + 10 seconds last rep

    x 3 sets, no rest

    D1 Crow Pose or Back To Wall Kickup 30 seconds work time x 60 seconds rest x 3 sets

    E1 Shake

  • SPINE OPTION:

    x 5-10 minutes

    tennis ball touch, zen archer, quadruped touches, spine waves, jeffersons, big frame

    GENERAL/SPECIFIC PREP :

    x 10-20 minutes

    • wrists/squats/crawls etc

    • tennis ball dribbles, catches, partner work

    • weight shift crawling partner work

    • hang variations

    A1 Support Hold (box, rings)

    x 15-30 seconds

    A2 Active/Passive Hang

    x 10 reps | 3 seconds each top/bottom

    Repeat x 3 rounds, minimal rest

    B1 Dips (box, rings)

    x 5 reps | 4 seconds lower

    *eccentrics for those that struggle with either option

    B2 Arch Hang

    x 15-20 seconds

    Repeat for 3 rounds, minimal rest

    C1 Chin Up Variation

    x 5 reps

    *ring rows vertical if needed to regress

    D2 Muscle Up Transitions (bottom of feet, top of feet supported)

    x 60 seconds

    D2 Ring push ups (or from knees)

    Repeat for 3-5 rounds, rest 60-90 seconds

    E1 Seated DB external rotations

    x 10 reps per side x 3 rounds, rest 60 sec after second arm