Core
A1. Headstand – inverted leg raises x 6-12 reps x 3 sets / 60” rest
A2. Headstand – inverted side flexions x 6-12 reps x 3 sets / 60” rest
A3. Ab ring if >90° x 6-12 reps if <90° x 5-8 reps x 3 sets / 90” rest
Goals. Reach max reps in all sets in the full position
B. Pushing
B1. Staircase push ups x 10-15 reps x 4 sets / 90” rest
B2. Staircase QM x 60-90 sec x 2 sets / 90” rest
B3. Floor climb x 45-60 sec x 2 sets / 120” rest
* Progression B1/B2: > inclination of the torso; B3 increase distance between hand placements
Goals. Reach max reps in all sets in the full position, quality, and variety
C. Pulling
C1. Alternating grip pull ups x 5-10 reps x 4 sets / 120” rest
C2. Pronated grip brachiation x 30-60 sec x 2 sets / 90” rest
C3. Bent arms traverse x 15-25 sec x 2 sets / 90” rest
* Progression C1: > rows incline until you can do pull ups; C3 rows traverse to full hang
Goals. Reach max reps in all sets in the full position – show correct coordination in displacement
D. Legs
D1. One leg reverse hinge x 4-6 reps x 3 sets / 60” rest after second leg
D2. Mezzaluna in a compressed position x 4-6 reps x 3 sets / 60” rest after second leg
D3. One leg squats – heel elevated x 4-6 reps x 3 sets / 60” rest after second leg
* Progression D1: increase range ; D3. Increase range, pause at bottom
Goals. Reach max reps in all sets in the full position – show silent and composed torso and standing leg
E. Weak links
E1. Iron hand – SFC x 10 reps x 3 sets / 60” rest
E2. Iron hand – CFE x 10 reps x 3 sets / 60” rest
E3. Satyr walks on staircases x 5-10 steps x 5 times no rest
Goals. E1 working @45°; E2 working @45°on knees, open hips; E3 max steps
Here’s the visual references to the exercises:
In hope this will serve bring you strength to lift life’s heavy burdens as if they were feathers,
Physical Preparedness part 3: on ranges and mobility is coming soon.
Until next time,
Marcello.
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