May 9th, 2018 Wednesday
A. Half kneeling ankle dorsiflexion assessment – measure distance on each from big toe to wall https://www.youtube.com/watch?v=bN3rNj-bgKs
Left ankle 3 inches, Right Ankle 2.1/2 inches
B. Air squat; film 3 from front, Side View I save the video links to these words but it is a lot of double backing so the other videos are on my channel. Let me know what works best @Ryne
C. Feet together air squat; film 2 from front and side
D. Cossack squat; film 2 to each side from front and 2 to each side from side https://www.youtube.com/watch?v=JuyWIzWjrnE
E. Intermediate shrimp squat; film 2/leg from front and side per leg https://www.youtube.com/watch?v=Dpgn6eRtsdw
F. Pistol; film 2/leg from front and side – go to your best range
G. Good morning w/ pvc; film 3 from side
H. Single leg hip airplane w/ rotation; film 1 from front and side per leg https://www.youtube.com/watch?v=1Ro4uP1qgC4
I. Quadruped segmented spine CARs; film from side https://www.youtube.com/watch?v=-lEojoV_idY
J. Hollow body hold; film :10 from side in best position you can achieve
K. Arch body hold; film :10 from side in best position you can achieve
L. FLR on rings; max time unbroken
3:15
M. Sorenson hold; max time unbroken
2:30
N. Double under; film 15-20 from front, back, side
30 min row for max distance
7,598
DAY 2
A. Supine single arm shoulder flexion assessment – film from side on each arm, keep elbow completely straight https://www.youtube.com/watch?v=8p2F0HtYo2Y
B. Back to wall shoulder flexion assessment – film from side https://www.youtube.com/watch?v=qYwVAT_8MtE
C. Bent over pvc trap 3 raise; film 2 from front and 2 from side https://www.youtube.com/watch?v=s4K5myzdhho
D. Prone pvc pass through on bench; film 2 from side
E. Wall facing hs hold; film :10 in best position you can achieve (body neutral, as close to wall as possible, hands under shoulders is ideal) https://www.youtube.com/watch?v=aqk4Ucw1hWs
F. Assisted german hang; hold :10 in best position you can achieve, shoulder blades retracted, mid-line neutral https://www.youtube.com/watch?v=eI5lWMwLII4
G. Lateral OH plate raise; film 3 from back https://www.youtube.com/watch?v=YrHCMi5BCFM
H. Single arm waiter’s carry/arm; film 5 steps walking towards camera and 5 walking away from camera
I. Scap pull up; film 3 from back https://www.youtube.com/watch?v=XIkPI-_80r4
J. Scap push up; film 3 from over top https://www.youtube.com/watch?v=LLVf0RXxRwo
K. Flat bench powell raise @3011; build to a tough 8/arm https://www.youtube.com/watch?v=HKNvyezwfAs
10 POUNDS
L. Seated elbow on knee DB external shoulder rotation @3011; build to a tough 8/arm https://www.youtube.com/watch?v=rOQwgupwmDM
10 POUNDS
M. Side plank; max time unbroken/side
RIGHT SIDE 1:42
LEFT SIDE 1:50
+
1 minute amrap bar facing burpees
24 REPS
Rest 9:00
10 minute amrap bar facing burpees
131 REPS
- 12 Reps
- 12
- 12
- 11
- 13
- 12
- 12
- 10
- 15
- 22