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- for those who demonstrate the strength on strict
OPTIONAL WORKOUT:
Diane-
21-15-9 of:
Deadlifts-Rx'd 225/155
HSPU
** you can scale as needed
