Morning:
Infrared sauna yoga, dry skin brushing and cold plunge
Afternoon:
New gymnastics training protocol:
Warm-up – Swing arms to warm up shoulders, warm-up wrists, do some forward bending. Shoulder Bungy Warm-Up & Straight Arm Strength
- 20 Dips
- 10 Pull Ups
- 30 Push Ups
- 5 Handstand Push Ups
Then one set of each of the following:
- 45 second Straight body hold between mats (stomach up) –https://www.dropbox.com/s/cjbj1xz2ev9inm4/Straight%20body%20hold%20between%20mats.mov?dl=0
- 45 second Straight body hold between mats (stomach down) –https://www.dropbox.com/s/cjbj1xz2ev9inm4/Straight%20body%20hold%20between%20mats.mov?dl=0
- 30 Second Wall Handstand – https://www.dropbox.com/s/vaj8nz037yj8kko/Handstand%20Wall.mov?dl=0
- 15 V-ups – https://www.dropbox.com/s/e7anpt1150e53qn/V%20Ups.mov?dl=0
- 10 Planch Leans – https://www.dropbox.com/s/fr2x8is0nozo0se/Planch%20Leans.mov?dl=0
- 30 Second L Seat Leg Extends (Stay in tuck for as long as needed) –https://www.dropbox.com/s/4g5izfzwy1m3b0y/L%20Sit%20Drills.mov?dl=0
- 45 second hollow hold – https://www.dropbox.com/s/0kt4kokbe5ivxmi/Hollow%20Rocks.mov?dl=0
- 45 second arch hold – https://www.dropbox.com/s/6qhs5wlcqt8tt70/Arch%20Ups.mov?dl=0
- 10 Press Slider Assist – https://www.dropbox.com/s/id2yart1vjswg6r/Press%20Drill%20Slider.mov?dl=0
- 15 Press First Half Drills – Seated Leg Lifts (30 second to 1 min on video) –https://www.dropbox.com/s/1et8bq9nhrr2352/Press%20First%20Half.mov?dl=0
- 15 second handstand lean against wall – https://www.dropbox.com/s/tocb2973tgzcuwj/Handstand%20Angle%20Drill.mov?dl=0
- 5 Front lever tuck ups – https://www.dropbox.com/s/opljas34bacqtky/Front%20Lever%20Tuck%20Pulls.mov?dl=0
- 4 single leg handstands (5 seconds each leg, then switch) –
- 15 Muscle Up Drills – https://www.dropbox.com/s/yfjqnj1x1k90pwf/Handstand%20Single%20Leg%20Drill.mov?dl=0
- 5 Press Drill Kneeling – https://www.dropbox.com/s/8bap1lvlcgofut9/Press%20Drill%20Kneeling.mov?dl=0
Finisher: Tabata set on bike and 30 burpees