Banded Good Mornings
Fast Singles or Easy Doubles
Banded Pull Aparts
Lateral Box Step-ups (15 Seconds Each)
Banded Pass Throughs
Hollow Hold Seconds (feet on ground arms overhead or by side if core breaks)
Arch Hold Seconds (chest up, neck neutral, abs connected, glutes engaged and feet down)
Both Movements with PVC pipe in hands
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute
20 Second Hollow Hold on Bar*
20 Second Arch Hold on Bar*
*Legs squeezed tightly together.
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups
3-5 Chest to Bar Pull-ups (or Workout Scale)
Check out this video as the athlete in the video hits near-perfect hollow and arch positions in her kip. Notice that her legs are together, that she moves through her core (not hip joint) and in her arch position, she is still connected and not overextended.
Here is a picture of an athlete in overextension.
You can tell by her open ribcage and the extreme anterior tile of her pelvis. The odds are very high that you are overextended if your legs are bent and legs apart in your arch. We do this for a variety of reasons but mostly because we are trying to compensate for a weaker core with a bigger range of motion than we can stabilize.
Workout of the Day
Buy-In: 1000 Meter Row
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups*
*Scale to Banded Pull-ups, Standard pullups or jumping pullups. Choose a movement that you can do all 8 reps unbroken when fresh. Cap row at 5 minutes.
30-20-10 Calorie Row
After Each Set:
1 Legless Rope Climb
1 Rope Climb
Or Two regular rope climbs.