Trainer: Missy
Duration: 40
Class Type: partial video
This week we are starting off string with assisted finger pushups and a variation of single leg movements. We are going to get stronger holding it in the bottom with long pauses in the hole.
Warm Up:
60 seconds each movement x2 rounds
1. turkish get up right
2. turkish get up left
3. single leg glute bridge (switch sides half way)
4. hollow body rock
5. advanced bird dog
Program:
(1.2.3) repetitions x3 round
1. finger pushups (1 minute rest between sides)
2. bottom position hold foot off the ground with 3 count pauses each side
3. bilateral down pistol hold bilateral up 3 count hold
4. baby turkish get up each side for rep ladder
rest 3-5 minutes between rounds
Trainer: Missy
Duration:30
Class Type: partial video
Session six incorporates single arm plank and one leg lifted to practice holding tension. During the circuit we will practice more single side movememnts including single leg deadlifts with tempo and holding in the bottom position.
Warm Up:
...
Trainer: Missy
Duration:40
Class Type: partial video
Our repetitions for the finger assisted pushups will increase, remember the goal is technique. If it does not feel good decrease the reps and always take the breaks. We will practice holding in the hole and also alternating sides in the same m...
Trainer: Missy
Duration: 30
Class Type: partial video
Two movements that pack a punch. The reps will stay the same for the pistol holds and the pushups. For the pistol holds, we will hold in the bottom position for as many reps asked before bilateraling back up. So this will hone in on out botto...
