Ike

Program beginning 3-15-19

Session 1 of 4: Parallettes & Ostrich

Warm-up

  • 1min bear crawl w/ 2sec foot hovers
  • 8 crab bridges to L-sit-back (1B each)


Main Rotation 1 (2 rounds)

  • Parallette shoulder stand hold (max time)
  • Ostrich folds (1B in round fold, 1B in extended fold, 3x / side)
  • Parallette L-sit 1-leg extensions (max reps)
  • Ostrich side bends (1B x 4/side)


Main Rotation 2 (5 rounds)

  • Parallette shoulder stand to L-sit (max reps when possible)
  • Ostrich double twist fold (1B per position, 3x / side)
  • Parallette L-sit to shoulder stand (max reps when possible)
  • Ostrich backbend reaches (1B x 3/side)


Cool-Down

  • 2 sets of bridge pushups (full stretch every rep, max reps)
  • Seated forward fold (10B x 2)
  • Lying relaxation (5min)




Session 2 of 4: Handstands & Crab

Warm-up

  • 1min plank / downward dog spinal rolls
  • 1min crab bridges


Main Rotation 1 (3 rounds)

  • High side ape (max reps, higher into handstand each set)
  • Crab reach (1B x 4x / side)
  • Front scale to warrior 3 (1B each x 3x / side, all reps before leg switch)


Main Rotation 2 (5 rounds)

  • Controlled handstand kick-ups (6 / side)
  • Crab L-sit to full bridge (3 / side)
  • Spinal wave squats (keep going until arms are recovered for next round)


Cool-Down

  • 1 set of bent boat to plow (1B in plow when possible, 10 reps)
  • 1 set of bridge pushups (full stretch every rep, max reps)
  • Seated 1-leg forward fold (10B / side)
  • Lying relaxation (5min)



Session 3 of 4: Parallettes & Core

Warm-up

  • 1min bear crawl (slow, any direction)
  • Max rep seated crab tuck / extensions


Main Rotation 1 (5 rounds)

  • 1-leg tuck planche (2B holds, alt legs, max reps)
  • Sky divers (3B x 3)


Main Rotation 2 (5 rounds)

  • Elbow lever pushups (left, right, both, repeat for max reps)
  • Max pushups
  • Bent boat to plow (1B in plow when possible, 10 reps)


Cool-Down

  • 2 sets of bridge pushups (full stretch every rep, max reps)
  • Seated cross-leg forward fold (10B / side)
  • Lying relaxation (5min)




Session 4 of 4: Handstands & Bear

Warm-up

  • 2min bear crawl (any speed, any direction)
    *No video necessary


Main Rotation 1 (2 rounds)

  • Stationary bear foot hovers (2sec holds, 6 / side)
  • Middle split bear press-hops / sit-backs (1B stretch holds, 12 reps)


Main Rotation 2 (7 rounds)

  • Controlled handstand kick-ups (6 / side)
  • Bear pushups to 1-leg high kick (1B holds on kick, max reps)
  • Spinal wave squats (keep going until arms are recovered for next round)


Cool-Down

  • 1 set of bent boat to plow (1B in plow when possible, 10 reps)
  • 2 set of bridge pushups (full stretch every rep, max reps)
  • Seated pancake stretch (10B x 2)
  • Lying relaxation (5min)