Week three is going to be a bit of a de-load. We are two weeks in and you should be feeling more comfortable being upside down and grooving the proper patterns in your skill and accessory work.

We will continue to advance the skill level from previous weeks through isometric holds (straight arm work) and eccentrics (time under tension), but overall volume will decrease slightly to allow compensation as we head into our final week next week.

Congrats to everyone already crushing it! Let’s keep the momentum going!

Week 3

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off x 5 sets or accumulate 1 minute of holds @ your most difficult level (back facing, wall facing, or on parallettes)
B. HS shoulder touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 2 sets
20 alternating leg v-ups
25 russian twists/side
30 arch ups

Day 2:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press no tempo x 10 reps x 3 sets; rest 60 sec
A2. Push up on parallettes x 15-20 reps x 3 sets; rest 60-90 sec – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. V-Ups x 15 reps x 3 sets; rest 30-60 sec
B2. Front Leaning rest on rings x 25-45 sec x 3 sets; rest as needed
This can completed with feet elevated on a box if rings cannot drop to the floor. Focus on external rotation of the rings.

Day 3:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. Angled Handstand Hold x 30 sec x 3 sets; rest as needed
-feet up against wall at about 45 degree angle. This is a positional exercise. Work hard to create uniform hollow shape from hands through to feet on wall. Feet together. Knees locked out. Elbows locked.
B. Parallel Bar Strict Dips x 6-12 reps x 3 sets; rest as needed
C. Maltese raises x 10 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.