Saturday, January 4, 2020

Pull Ups, Core and shoulder strength and kipping mechanics

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 strict toes to bar with 5 second lower
  • 15-20 sec "L" holds rest 15 sec
  • 5 dips rest 30 sec - advanced on rings (scaled is banded)
  • 6-8 'V' snaps rest 45
Pull Ups- can you do a strict one? Lets try it on Bar and/or Rings
  • Low bar set up for kipping and butterfly style intro 
  • 15 second Hanging Hollow and superman holds
  • Banded Pull ups on high bar 
The kip for pull ups
  • 5 sets of 3 reps on the minute these can be banded, kipping, butterfly
The kip for toes to bar

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