Search Results for: toes-to-bar progression

Mobility, Activation and Warm-Up Spend 5-8 minutes rolling out your lats, pecs and around the scapula. Band Distracted Lat Stretch x 30 seconds per side Banded Perfect Stretch x 30 seconds per side and then … CrossOver Symmetry x 10 reps with each drill: CrossOver Symmetry Rows CrossOver Symmetry Reverse Flys CrossOver Symmetry Pull Downs…

Mobility, Activation & Warm-Up Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire…

Mobility, Activation and Warm-Up Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire…

Mobility, Activation and Warm-Up T-Spine Opener per Julien and then … Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps Plank Walk x 20 meters Gymnastic Skills & Drills 35-54: For max reps: 10 Calories Assault Bike Max Unbroken Strict…

Mobility, Activation and Warm-Up Two sets of: Tricep Stretch x 30 seconds per arm 30 seconds Foam Roll Lats (right) 30 seconds Foam Roll Lats (left) 60 seconds T-Spine Hold on Foam Roller and then … Two sets of: Plank with Forward Reach x 10 reps per arm Plank with Lateral Reach x 10 reps…