Friday, September 13, 2019

Kipping Pull Ups, Dips and Core strength

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of
  • 5 PVC Shoulder dislocates
  • 5 PVC overhead squats
  • 20 second hollow holds with PVC overhead- advanced rock it
Shoulder Mobility work:
  • Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:
  • 3-5 Push Up Paralette pass throughs rest 15 sec
  • 5 dips rest 30 sec - advanced on rings
  • 15-20 sec "L" holds rest 15 sec
  • 6-8 'V' snaps rest 45
Pull Ups- can you do a strict one? Lets try it on Bar and Rings
  • PVC Demo of pull up then move to a low bar for kipping and butterfly style intro
  • 15 second Hanging Hollow and superman holds
  • Banded Pull ups on high bar on a high bar
A bit of crazy core playing
  • banded lever on rings with bands
  • skin the cats on low rings

**** Our next class will be Oct 13th and we will be doing Muscle Up progressions, put it on your calendar ****

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