Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and butterfly kipping.
Warm up: 3 sets of:
Warm up: 3 sets of:
- 30 Single Jump rope or 15 doubles
- 5 each side bridge turn overs
- 5 dive bombers straddle walk out
shoulder and core strength:
- A1: 20 sec arch hold roll to hollow holds x 3 sets
- A2: Hanging shoulder shrugs 6-8 reps x 3 sets
- A3: Bottoms Up KB walk down and back x3
- A4: pull ups- 2-3 reps strict either assisted or unassisted x 3 reps (scaled is negatives)
Low Bar work:
- Unweighted- working the push away in the kip and the basic butterfly mechanics 5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
- two positions of the Kip HOLD each 10-15 sec
- the tap swing - tight body!!
- Hand release for that moment of weightlessness- the moment of the pull.
Trying out Banded Kipping Pull Ups:
- Pull Up strict then push AWAY to help with connection
- Putting it all together
If there is a time or need we will go over toes to bar OR the mechanics of Butterflying unweighted.
