Perform each day 2-3 times per week.
Day 1
META SKILLS (5-10 minutes)
Juggle for new 10 second records
Consecutive 5 second handstand entries in 5 minutes
ATHLETIC STRENGTH (10-20 minutes)
Dips & Chins - 10DX I’ll go for 5 dips and 3 chins. (Progress tension as you get warmer if you are aware of how)
BONUS
→ Incline Curls + French Press (Overhead triceps extensions)
OR
→ V-sit to (tuck) planche & Front Lever Eccentric (Advanced)
STRETCH STRENGTH (5-10 minutes)
German hang (progress to supinated narrow and wide grips)
Back bridge
Day 2
META SKILLS (5-10 minutes)
Foot juggle for new 10 second records
Rail & foot balancing
ATHLETIC STRENGTH (10-20 minutes)
Alternate if possible.
Slant Board Squats 5-10D10 Ramping (drop to 50% of top weight)
Nordic Curls 10D1-3
BONUS
→ 10D10-20 Calf and Tib Raises on the same minute.
STRETCH STRENGTH (5-10 minutes)
ATG Split Squat Bottom Position to Dragon Pistol Squat Bottom Position
Single Leg Head To Shin (like Jefferson curl)
Made with Bullet