Warm up
2 rounds of:
⁃ 10 3-position Arch lift-off (legs only, arms only, legs + arms together)
⁃ 10 good mornings
⁃ 10 strict press (both hands on DB)
⁃ 10 DB swings
Goat work
Smashing heel on db handle for 2 min each side.
Then Achilles laying over db handle and doing
20 rotations left
20 rotations right
20 flossing back and forth
Then calf/toe raises
15 out/in/center
Total of 90 reps
Then test ankle mobility:
Toes close to wall to start and touch knee to wall, keep inching back until heel no longer stays on ground/knee can’t touch
Repeat on other side
Skill work
The Perfect V-Up DOES Exist! (Part 2)
3 rounds:
Gymnastics Dead Bug
⁃ 5 reps with 5 second hold at lowest position
⁃ Start in deadbug position (hands and feet in air, low back pressed firmly into the ground
⁃ Lower legs (straight, together, squeezed), keeping your palms on your quads
⁃ Hold in YOUR BEST bottom position for 5 seconds
⁃ This is SLOW and CONTROLLED
⁃ Watch last week’s Sunday Skills video for tips!
L-Sit Hold
⁃ :10-:20 L-Sit hold
⁃ Goal: keep the legs straight out in front, toes above hip level. If not possible, try one leg straight (must do both legs!), or tuck position
⁃ Staying TIGHT is more important than a high toe position!
⁃ Pin your heels together! (In both Pike or Tuck position!)
⁃ Use two dining room chairs, two boxes/benches, or use two dumbbells on the ground (pike only)
Alternating Leg V-Up + V-Up
⁃ 5 total reps
⁃ Left Leg + Right Leg + Both legs = 1 rep!
⁃ Opposite hand reaches for the toe/shoe laces/ankle/shin of the opposite leg, alternate, then both hands reach for the toes together
⁃ Try to achieve a “hollow” position with your rib cage at the top (when hand touches the toe)
⁃ Use the Goat work from last week – work on “snapping” into the top position (hand touches toe!)
Workout
4 Rounds for Time
16 min cap
20 sit ups
5 LEFT Single Arm Devils Press
10 HSPU
5 RIGHT Arm Devils Press
20 Tuck-ups
Single Arm Devils Press:
https://youtu.be/11a32Aq9nYQ
HSPU MODS
⁃ kipping, against a wall
⁃ Strict, on a box/chair
⁃ Strict, on the floor
⁃ Push up, strict
⁃ Push up, strict to a surface
Mental fitness
Spend 10-15 minutes on one
Belly breathing lying on back
Meditation
Reading
Journal prompt: today I have control over….