After a brief (five minutes or less) warm up, perform the following.
Three to five rounds of:
25 second forearm plank, then with no rest do 10 twisting squats.
Next, come back together as a group and work wrist prep.
Four rounds of the following.
Headstand, frog stand or tripod for 35-50 seconds followed immediately by 10-20 weighted pass thru's.
Back Squat/Press 1x3 @ 70, 80%, 90%
Then: 12 quality minutes of:
5 Dips or push-ups
7 Goblet squats
9 Weighted sit-ups
Starting the first week of February, Pablo and Colin will offer an hour long flexibility class on Monday, Wednesday, and Friday at 12 noon. The information being taught will primarily come from the work of Kit Laughlin. Check out his website here... Monday will be taught by Colin, Wednesday by Pablo, and Friday will be open gym style. We will teach the same stretches on Monday and Wednesday and then Friday will be a day to practice on your own. The first several weeks will focus on the hip and ankle. There will be no charge for this class at this point in time. The classes will move as slowly or as quickly as is necessary for participants to reap the biggest benefit. Stretches for larger muscles will have to be held in contraction as well as in a relaxed state for up to four minutes which will only allow us to focus on a few stretches each session. However, the results that come from this type of work are well worth the time spent. Please come and try it!!! Below are Kit's "Daily Five" that you can try each day as a tool to find your tighter areas that need work.
Handstands Week 11!!! The home stretch...
2x through with little to no rest between exercises.
- 12x plus 15 second hold on the last rep Jefferson curl
- 10x Banded pass-thru
Strength & Skill
2-3x through with 10-20 seconds of rest between movements.
- 10-15x Headstand tuck to extension
- 10-15x Tuck ups
2x through rest to recovery between sets and/or reps
- 5-10x Handstand tuck to alignment - Demo video
Rest for 3 Minutes
- 60-1:15 seconds Chest to wall handstand hold