Strength | Endurance | Gymnastics | TRX | Funday
Day 1
3 rounds
Pistol squats (weighted) 1,2,3,4,5 reps ladders
Loaded quad stretch 5-10 second hold
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Back squats 1 set max 15-20 reps
Day 2
Press handstands - handstand pushups
Handstand shoulder taps
Pullups (weighted) 3 sets
1 arm hang releases 1 control set
Day 3
Warmup: KB swings 4 rounds 30 seconds work / 30 seconds rest
3 rounds
1 leg balance squats 1,2,3,4,5 reps ladders
KB cleans 1,2,3,4,5 reps ladders
Ham-glute raise 1-5 reps
Day 4
3 rounds
Parallel bars - L sits to air planks (1 or 2 legs)
TRX 1 arm back rows 5 reps
1 arm push ups or parallel bar plank pushups (feet off ground)
Day 5
3 rounds
Deadlifts 5 reps
KB swings 10 reps
Brace lower abs: big inhale to belly to stand.
Tip: Keep eyes on KB.
Can take the KB anywhere. Challenging!
Windmill: Keep eyes on KB and push hip under bell with a stiff vertical leg (arm side leg).
TRX pikes: activate armpits to reduce shoulder load.
Overhead KB squat is safer than OH barbell squats. Takes a lot of mobility.
Blessed to do sporting events with my athletes.
Deadlifts: Bar must be against shins. Do NOT ROUND back, chest up, hips back.
Most people don't have the flexibility to overhead BB squat.
