Hi Folks! Hope you had a good rest day yesterday. Today will have a strength bias/focus. You will see a bit of variance day to day on what we are focusing on. We are offering a program that is as balanced as possible. Hope you enjoy!
Warm Up
Then…
3 Rounds:
3 Slow Swimmer’s Hovers
6 Yoga Push-Ups
Strength
Choose one of the super set options. Once completed move on to the pressing strength piece.
Superset Option 1:
A1) Tall Plank
Beginner: :30
Intermediate: :45
Advanced: 1:00
A2) :10-:15 Bottom of Push-Up Hold
Beginner/intermediate: use chair, railing, etc. to modify body load.
Rest :60 x 3-4 rounds
Superset Option 2:
A1) :20 Wall Facing Handstand Hold
A2) :10-:20 Bottom of Headstand Hold
Rest :60 x 3-4 rounds
Pressing Strength:
5 x 3-5 Eccentric Only Push-Ups with :03-:05 Eccentric.
Rest :60 between sets
Beginner: Modified Push-Up (knees, hands on chair) or regular Push-Up
Intermediate: knees or feet on elevated object
Advanced: feet on high object or on wall (kick up to wall)