Warm Up and Stretch out:
Shoulder Stability and Core Strength development:
- 2 sets of 10 banded sword pulls
- 2 sets of 10 return the sword ( yeah this name is made up!)
- 2 sets of :15 sec hollow hold with 5 hollow rocks - keep your shapes held!
On the parallettes we will work:
- Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)
- Dips with shoulders back and retracted elbows tracking back and close to the body
- 3 sets of 7-10 reps with 60 sec rest between sets
Rings:
- Holds
- Banded dips or unassisted- learn correct shoulder and body positioning
Skill work: 4 Rounds of below for FORM
- 1- :15 sec L-hold on Paralettes
- 5 Dips rings or other
- 5 Push up Pass through on Paralettes
- 20 Dbl unders or 40 single under work
Here is a video of the pass through with out a push up at the beginning to give you an idea of one of the things we will cover.
http://youtu.be/9eu8YS4fwVc
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