Downward Dog/ Pumping Prone Cobra

Glute Bridge Iso Hold

Side Plank/Clam Combo

Modified Dragon Flag

To make the exercise easier, bend at the knees and bring your knees towards your chest.

Handstand

  • Stand facing a wall and place your hands on the ground about 1 foot away from the wall.
  • Your hands should be 3in.-6in. wider than shoulder width.
  • Kick yourself upside down so that your back is against the wall, and you are in a handstand position with your feet being supported by the wall.
  • Press into the ground as hard as you can so that you maintain active shoulders.
  • Try to fully externally rotate your shoulders by flaring your lats like a cobra.
  • As you get better, work to bring your feet away from the wall once you have kicked upside down, so that you hold a free handstand for a few seconds.
  • Hold for the prescribed amount of time.
  • Those who are more advanced can work on freestanding handstands without using the wall at all.

Front Lever Progression Iso Hold

  • Grab a set of rings, a chin-up bar, or a barbell set up in a power rack, with your hands slightly outside of shoulder width.
  • Generate maximal tension by bracing your abs as hard as you can, and squeezing the bar or rings.
  • Press the bar or rings down towards your feet to engage your lats, the same way you would if you were doing a straight arm pull down.
  • The most basic progression just involves holding yourself upside down with a rounded back and your legs tucked all the way up into your chest.
  • Try to slowly lower yourself so that your back becomes parallel with the ground.
  • Hold for the prescribed amount of time.
  • As you get more advanced, work to straighten out your back with your knees still tucked.
  • Once you can hold a tuck front lever, with a flat back, work on extending your legs so that your hips and knees make 90-degree angles. This is called the 90/90 lever.
  • Finally, from there, work on extending your legs. Start with just one leg at a time, and then work on both legs at the same time.

Planche Progression Iso Hold

  • Place your hands on the ground, or on parallettes, like you would if you were going to do a pushup.
  • Generate maximal tension throughout your body by bracing your abs as tight as you can and firmly pressing into the ground or the parallette handles.
  • The most basic progression is the frog stand, where you support yourself completely on your hands with your knees outside of your elbows, and your elbows bent as much as they need to be.
  • Hold for the prescribed amount of time.
  • As you progress, work to straighten your arms out all the way and bringing your knees back so that they are resting on the back of your arms.
  • Once you have mastered those, you can work towards tuck planches, where your knees do not touch your arms at all.

Planche Progression Iso Hold

  • Place your hands on the ground, or on parallettes, like you would if you were going to do a pushup.
  • Generate maximal tension throughout your body by bracing your abs as tight as you can and firmly pressing into the ground or the parallette handles.
  • The most basic progression is the frog stand, where you support yourself completely on your hands with your knees outside of your elbows, and your elbows bent as much as they need to be.
  • Hold for the prescribed amount of time.
  • As you progress, work to straighten your arms out all the way and bringing your knees back so that they are resting on the back of your arms.
  • Once you have mastered those, you can work towards tuck planches, where your knees do not touch your arms at all.

Wide Neutral Grip Ring Row to Chest

 
  • Grab a set of rings with a grip about 6in outside of your shoulders with your palms facing each other.
  • Squeeze your glutes, brace your abs, and generate tightness throughout your whole upper and mid back.
  • Drive your elbows back and pull yourself towards the rings while squeezing your shoulder blades together.
  • Keep your elbows out wide, and really squeeze your shoulder blades as your row yourself up.
  • Hold that squeeze for 1-2 seconds at the top, and lower yourself back to the starting position
  • Keep your body perfectly straight throughout the entire movement
  • To increase difficulty, place your feet on a box so your body is parallel to the ground
 

Pronated Ring Row to Navel

 
  • Grab a set of rings with a shoulder width grip, or slightly wider, and your palms facing your feet
  • Squeeze your glutes, brace your abs, and generate tightness throughout your whole upper and mid back.
  • Drive your elbows back and pull yourself towards the rings while squeezing your shoulder blades together.
  • Keep your arms in tight and think about pulling your elbows towards your hips to row towards your navel.
  • Lower yourself back to the starting position
  • Keep your body perfectly straight throughout the entire movement
  • To increase difficulty, place your feet on a box so your body is parallel to the ground
 

Divebomber Pushup

  • Start in a regular pushup position, and then walk your hands and feet close together, so that your butt sticks up in the air, and your body looks like a pyramid.
  • Brace your abs, flatten your back, and firmly press your hands and feet into the ground.
  • Maintaining this fully body tension, begin to do a push up by bringing your head towards the ground and keeping your butt in the air.
  • Bring your head in between your hands, let your butt come towards the ground, and press yourself forward, so that your hips come towards your hands.
  • Finish the movement in a position where your arms are locked, your chest is up, and your legs are in a straight line, parallel to the ground. You should look like cobra.
  • Press yourself back to the starting position where you butt is in the air and begin the movement again.

Pike Pushup On Rings

  • Get in pushup position with your hands on rings.
  • Place your feet on a box behind you so that your butt is elevated in the air, your back is flat, your upper body is angled to the ground, and your feet and butt are well above your hands.
  • Press into the rings firmly to maintain an active shoulder, squeeze your glutes, braces your abs, and descend down so that your shoulders come towards your hands.
  • Once your shoulders touch your hands, maintain your abdominal brace, and press yourself back up to the starting position, making sure your hips do not drop through the movement.
  • Make sure you have full body tension, and perform the next rep.

Fly/Pushup Combo on Rings

  • Get into pushup position, with your hands on a set of rings, and your palms facing each other.
  • Press firmly into the rings to maintain an active shoulder, squeeze your glutes, and brace your abs.
  • Initiate the movement as if you were doing a pushup, but as you descend, let your hands come wide and away from your body.
  • Do not go down past the point where your upper arm is parallel to the ground.
  • Pull your hands back in towards your sides as your press yourself up to the starting position.

Neck Extension on Swiss Ball

  • Lie face down on a swiss ball so that your head and shoulders hang off the front end.
  • Your eyes should be looking at the ground.
  • Lift your head up as if you were trying to look in front of you, hold for a split second, and then return your head to the starting position.
  • Remember to use a very small range of motion on this. You do not want to hyper extend your neck.
  • The range of motion should not be much larger than what you use when you are nodding your head.

Front Neck Plank

  • Lie face down on the floor, and, using your hands to help, position your head so that the top of your head is on the ground.
  • Walk your feet towards your head so that your butt sticks up in the air.
  • Remove your hands from the ground so that your neck is supporting the weight of your body.
  • To make it easier, use your hands to offer some support.
  • To make it harder, walk your feet further away from your head.
  • Start VERY easy on these, neck training can be very stressful and you want to stay as safe as possible.
  • Hold for the prescribed amount of time.

Skater Squat

  • Stand up straight and generate maximal tension by squeezing your glutes and bracing your abs.
  • Reach your arms out in front of your like you are Superman.
  • Let one leg extend out behind you as you squat down with the other leg.
  • When your back knee or shin touches the ground, drive through the middle part of the foot on the floor, and stand back up, making sure to keep your core braced the whole time.
  • If you need to reduce the range of motion, stack some pads, mats, or plates behind you so that your back leg touches them when you descend.
  • You can also make hold a pair 5 or 10lb plate out in front of you for counter balance.

Sprint Warm-Up Sequence

Pistol Squat

  • Start standing, and shift your weight so that you are balancing on one leg.
  • Squeeze your glutes, brace your abs, and initiate the movement by sending your butt back slightly.
  • Squat straight down on one leg, reaching in front of your body with your arms as a counter balance. Let your non-squatting leg come in front of your body and slightly to the side.
  • Once your thigh passes parallel to the ground, stand up by driving through your-mid foot.
  • Reset at the top, and start the next rep.
  • Note: Most people have nowhere near the mobility or coordination to perform a full pistol squat, and they can be hard on your knees.
  • Scale the movement by using bands or a TRX for assistance. Wrap a band around an upright at around chest height, and hold onto it, using it for support throughout the movement.
  • If you do not have bands or a TRX, set up a box at a height that you can comfortably perform a pistol squat to, squat down to the bench with one leg, and then stand back up. As you get better, lower the height of the box.

Supinated Inverted Ring Row

  • Grab a set of rings with a shoulder width grip, or slightly wider, and your palms facing your head
  • Squeeze your glutes, brace your abs, and generate tightness throughout your whole upper and mid back.
  • Drive your elbows back and pull yourself towards the rings while squeezing your shoulder blades together.
  • Keep your arms in tight and think about pulling your elbows towards your hips to row towards your navel.
  • Lower yourself back to the starting position
  • Keep your body perfectly straight throughout the entire movement
  • To increase difficulty, place your feet on a box so your body is parallel to the ground

L-Sit

  • Support yourself on a set of rings or dip bars with your arms locked.
  • Brace your abs as tight as you can and use your core to pull your legs up in front of you so that your body makes an L.
  • Keep bracing your abs as tight as you can for the prescribed amount of time.
  • Using completely straight legs will be too much for most people, so start with your legs bent at a 90-degree angle, and work to straighten your legs out over time.
  • Remember, this is a core exercise, not a hip flexor exercise, so if you do not feel your abs working, you likely using too hard of a progression.
  • Your core should be what works to hold your legs out in front of you.

Mixed Grip Chin Up on Rings

  • Grab a pair of rings with shoulder width grip, or slightly wider.
  • 1 palm should be facing you, and the other facing away from you.
  • Squeeze your glutes, brace your abs, and pull your shoulders down and back
  • Initiating the movement by driving your elbows back and down, pull yourself up until your shoulders are touching your hands
  • Control yourself back to the starting position
  • Make sure to keep your shoulder blades pulled back at the bottom before starting the next rep.

Modified Planche Pushup on Rings

  • Get into a pushup position on rings. Elevate your feet on a bench or box, if you need to (note: this makes the exercise more difficult).
  • Firmly press into the rings to maintain an active shoulder, squeeze your glutes, brace your abs, and generate full body tension from head to toe.
  • Keeping your upper back tight, and your shoulder blades pulled back, begin to perform the descent of a pushup.
  • As you descend, turn your thumbs out so that your palms start to face forward, and bring your hands back towards your hips. Your shoulders should be in front of your hands at the bottom.
  • Only turn your thumbs out as far as you can while maintaining stability, the same goes for how far you bring your hands back towards your hips.
  • This is a very difficult movement, so do not get frustrated if you can only turn your hands out a little bit while moving them back a couple of inches to start. You will adapt and get better quickly.
  • Once you descend as far as you can while keeping good shoulder position and stability, press your self back up and bring your hands back underneath your shoulders.
  • Make sure you have full body tension, and start the next rep.

Supinated Ring Chinup

  • Grab a pair of rings with shoulder width grip, or slightly wider, and your palms facing your body
  • Squeeze your glutes, brace your abs, and pull your shoulders down and back
  • Initiating the movement by driving your elbows back and down, pull yourself up until your shoulders are touching your hands
  • Control yourself back to the starting position
  • Make sure to keep your shoulder blades pulled back at the bottom before starting the next rep.

Ring Dip

  • Set up a pair of rings at a width that is about 3in.-6in. wider than your shoulders.
  • Get into the support position with your arms fully locked out.
  • Drive your shoulders down and press into the rings to maintain active shoulders and keep them in a good position. This will help keep the rings from shaking.
  • As always, squeeze your glutes, braces your abs and generate full body tension.
  • Keeping your upper back tight and your shoulders back, descend down into the bottom position of the dip. Your arms should be at, or just above parallel to the ground.
  • Only go as deep as you can without letting your shoulders round forward.
  • Press yourself back up into the starting position, keeping that proper shoulder position the entire time.

Pronated Ring Pull Up

  • Grab a pair of rings with shoulder width grip, or slightly wider, and your palms facing away from you.
  • Squeeze your glutes, brace your abs, and pull your shoulders down and back
  • Initiating the movement by driving your elbows back and down, pull yourself up until your shoulders are touching your hands
  • Control yourself back to the starting position
  • Make sure to keep your shoulder blades pulled back at the bottom before starting the next rep.

Rear Foot Elevated Split Squat

  • Stand approximately two feet away from a low box facing away from it
  • Place one of your feet on top of the box behind you
  • Adjust the distance between your front foot and the box until you are comfortable
  • Take a deep breath and hold it in your abdomen
  • Descend until your rear knee gently touches the ground using your rear foot for balance
  • Return to the starting position by driving your front heel into the ground

Decline Ring Face Pull

  • Set up a set of rings as if you were going to do an inverted row.
  • Elevate your feet on a box so that your feet are 6in.-12in. above your hands, and grab the rings with your palms facing your feet.
  • Squeeze your glutes, brace your abs, and generate tightness throughout your entire upper back by pulling your shoulder blades back and together.
  • Initiate the movement by driving your elbows towards the ground, and pull your face towards the rings.
  • Squeeze your upper back for one to two seconds at the top, and lower yourself to the starting position.

Ring Face Pull