Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of

• 3 pull ups strict or banded strict, 5 air squats 7 sit ups

Row 20 slow/20 moderate/20 fast
1 round of

• 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds
• ring or bar dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum

Handstand Push ups

Warm Up: 2 rounds of:
30 sec single unders right into-30 second double practice then
5 spiderman stretches- 5 Dive bombers

Pre-conditioning:

3 rounds of:

• 5 shoulder dislocates
• 15 toe raises each leg
• 5 pausing air squats
• 20 Handstand Hold

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• Working on the tripod stand
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall
• Kipping Mechanics for the HSPU

OPTIONAL WORKOUT: This is skill work

Ascending Ladder for 8 minutes of

1 HSPU 

20 Double Unders

2 HSPU

20 Double Unders

3 HSPU 

20 Double Unders

4 HSPU.............

*** Can Sub 40 Singles for each set of Doubles