Week 1

DAY 1

1: Scapula Push-ups (retract/protract) 5 x 20

 

2. Handstand kick-up practice (20 attempts)

Inchworm to extended plank hold (10 x 10 sec hold)

DAY 2

1: Alternating Tabata Hollow / Arch Holds (8 x 20:10)

2: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs.

* Repeat above sequence 5 times before coming off box. Perform 3 sets.

** Stack hips over shoulders & shoulders over hands when walk hands in.

DAY 3

1. Balance drill - 5 - 10 mins practice.

Stomach to wall (hands no more than 10cm away)

Take one foot off wall & tap away with other foot, trying to find balance point

2: Handstand kick-up practice (20 attempts)

Kick up with hands as close to wall as possible. Count # successful reps out of 20

*Good rep = vertical, controlled position with no part of body touching wall

Week 2

DAY 1

 

1: Hollow hold 5 x 30:30 secs

 

2: Hollow hold 5 x 30:30 secs

3:Straight arm plate raises (SLOW & maintain strong hollow) 3 x 10

4: Wall walks 2 SLOW ascent/descent w 10 sec hold at top EMOM 5

DAY 2

 

1: 3 rounds of 

60 sec hollow hold

60 sec arch hold

60 sec rest

Accumulate 2 mins in stomach to wall handstand

DAY 3

1. Balance drill - 5 - 10 mins practice

Back to wall (hands no more than 10cms from wall)

a) Take one foot off wall & tap away with other foot, trying to find balance point

b) Peel both heels from wall at same time

2. Handstand kick-up practice (20 attempts) AS ABOVE

Week 3

DAY 1

1: 10 hollow rocks + 10 arch rocks 5 x 3 (keep feet/hands off floor in transition)

2: Weighted pass throughs / Dislocates 3 x 120 secs (SLOW & ribs locked down!!)

3: Push up support one arm holds 5 x 10 secs / hand (shoulder stacked over hand)

4:Handstand shrugs (stomach to wall) 3 x 10

DAY 2

1: 20 mins (quality movements... avoid fast, Poor reps/positioning)

 

 5 inchworm (each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold)

 10 SLOW hip extension

90 sec handstand hold - back to wall

* rest as required during session

DAY 3

1. Balance drills

5 x 30 secs spotted freestanding balance practice

2. Handstand kick-up practice (20 attempts off wall)

Week 4

 

DAY 1

1: Straight arm plate raises (SLOW & maintain strong hollow) 3 x 6 - 8 (heavier weight)

2: Turkish Get-ups 5 x 3 E/arm  24/16

10 Push-ups + Wall walk + 10 shrugs 5 x 1 with 60 secs rest between

DAY 2

1: 5 sec hollow hold + snap to V-sit 3 x 10

2:3 x max effort wall handstand hold - back to wall

DAY 3

1: Balance Practice

2: 5 mins to accumulate as much time as possible balancing off wall

3: 5 mins balance practice on parallettes (use spotter or set up near wall)

4: Play time 5 - 10 mins