Thursday, 23 May 2019

 In Work Out Of The Day

GARUDA 101

METCON

  • HANDSTAND:
  • Mobility work –
    – Wrist stretches 4×10
    – Weighted arm circles x10
    – Weighted dislocates 2×5
    – Partner prone pvc overhead hold with shoulder push x10s
    – Lat PNF Stretch x5 then 10s
    – Partner bar hang arc shoulder push and hold x10
    – Partner straight leg seated overhead push hold with knee between shoulders x10s
    – Supine overhead wall hold with feet elevated 2x30s
  • Wall walk –
    – Long hollow to wall walk HS arc/hollow shapes 3×10
    – End to end double bent leg kick-ups
  • Kickup balance –
    – Plank arch hollow x10
    – Partner wall single leg tuck kickups 3×10
    – Partner off wall single leg tuck kickups 3×10
  • Partner bail practice –
    – Partner off wall kickup handstand balance 3 x max hold
  • Cooldown stretch-
    – Capsule stretch 30s each side
    – Reach underneath 30s each side

 

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