4 January Advanced Workout

Advanced: Movement & Conditioning
(3 min.)
Planche                                

(1 min total)
First (frog) or Second (tuck) Progression Planche

• 1st progression (frog): hands on ground, knees on elbows, balance on hands - focus on tightening stomach & glutes - hold as long as you can. take a break then get back into it for a total of 1 minute in position.
  
• 2nd progression (tuck): Hands in same position. Knees are tucked to chest and not supported. All weight is supported by arms. Focus on staying tight. For 1 minute total. 

(1 minute total)
Lever

5X
Goblet Squats                   10
Tiger or HSPU                  10
Pullups                              10
Rollups                             10


(1 Minutes)