A. Serape swings

A1. Internal sagittal cross pendulum x 30-60 secs
A2. External sagittal cross pendulum x 30-60 secs
A3. Frontal pendulums x 30-60 secs

Goal. Increase ranges and work with 60 secs per variation

B. Hips SL opening

B1. Spiral split hold x 15-30 sec x 2 sets
B2. Split turns x 1-3” each pos x 10 reps x 2 sets
B3. Forward stretch bounce x 15-30 x 2 sets

Goal. B1. Working with 30 sec. B2. Increasing 10 cm from original testing. B3. Working with 30 sec

C. Hips BL opening

C1. Compressed forward walk x 30-60 sec
C2. Compressed sideway walk x 30-60 sec
C3. Sissy walks x 10 steps

Goal. C1&C2. Working with 60 sec. Showing a clear proficiency in keeping the compression during the transitional moments. C3. Performing it while touching the ground

D. Leg lifts

D1. High leg pass overs forward x 10 reps
D2. High leg pass overs sideway x 10 reps
D3. High leg backwards iso hold x 10 reps

Goal. Show a 10 cm increase from the start

E. Torso

E1. Bridge wall walks x 3-5 rounds x 2 sets
E2. Bridge pivots x 10 reps x 2 sets
E3. Back lying forward fold touches x 10 reps x 2 sets

Goal. E1. 5 rounds while keeping lengths and relaxation in the body. E2. Start from the one arm variation and work your way to the full one x 10 reps. E3. Increase by 10 cm from the beginning.

Here’s the visual references to the exercises:

In hope this will serve bring you flexibility in these uncertain days!

Until next time,
Marcello.

Core

A1. Headstand – inverted leg raises x 6-12 reps x 3 sets / 60” rest
A2. Headstand – inverted side flexions x 6-12 reps x 3 sets / 60” rest
A3. Ab ring if >90° x 6-12 reps if <90° x 5-8 reps x 3 sets / 90” rest

Goals. Reach max reps in all sets in the full position

B. Pushing

B1. Staircase push ups x 10-15 reps x 4 sets / 90” rest
B2. Staircase QM x 60-90 sec x 2 sets / 90” rest
B3. Floor climb x 45-60 sec x 2 sets / 120” rest

* Progression B1/B2: > inclination of the torso; B3 increase distance between hand placements

Goals. Reach max reps in all sets in the full position, quality, and variety

C. Pulling

C1. Alternating grip pull ups x 5-10 reps x 4 sets / 120” rest
C2. Pronated grip brachiation x 30-60 sec x 2 sets / 90” rest
C3. Bent arms traverse x 15-25 sec x 2 sets / 90” rest

* Progression C1: > rows incline until you can do pull ups; C3 rows traverse to full hang

Goals. Reach max reps in all sets in the full position – show correct coordination in displacement

D. Legs

D1. One leg reverse hinge x 4-6 reps x 3 sets / 60” rest after second leg
D2. Mezzaluna in a compressed position x 4-6 reps x 3 sets / 60” rest after second leg
D3. One leg squats – heel elevated x 4-6 reps x 3 sets / 60” rest after second leg

* Progression D1: increase range ; D3. Increase range, pause at bottom

Goals. Reach max reps in all sets in the full position – show silent and composed torso and standing leg

E. Weak links

E1. Iron hand – SFC x 10 reps x 3 sets / 60” rest
E2. Iron hand – CFE x 10 reps x 3 sets / 60” rest
E3. Satyr walks on staircases x 5-10 steps x 5 times no rest

Goals. E1 working @45°; E2 working @45°on knees, open hips; E3 max steps

Here’s the visual references to the exercises:

In hope this will serve bring you strength to lift life’s heavy burdens as if they were feathers,

Physical Preparedness part 3: on ranges and mobility is coming soon. 

Until next time,
Marcello.

Physical Preparedness – Elastic Qualities – Part 1/3

A1. Kip – side fascia line x 10 reps
A2. Kip – backward fascia line x 10 reps
A3. Kip – frontal fascia line x 10 reps

Goal. Demonstrate proficiency in utilizing the serape like fascia line in an elastic rebound, optimal and soft landing with correct mechanics.

B1. Push ups – drops x 8 total singles / 15-25 sec rest
B2. Push ups – explosives x 4-6 reps x 5 sets / 90 sec rest
B3. Push ups – rebounding x 30-60 sec x 2 sets / 60 sec rest 

* Progression B1/B2: closed to open hips, knees to feet), rest up to 3 min between ex. 

Goal. Drops: increase the height of the drop by one progression; Explosives: 20 cm increase in height; Rebounding: maintain spring like quality all throughout the 60 sec of work.

C1. Pull ups – drops x 8 total singles / 15-25 sec rest
C2. Pull ups – explosives x 4-6 reps x 5 sets / 90 sec rest
C3. Pull ups – rebounding x 15-30 sec x 2 sets / 60 sec rest

* Progression: C1. start from a higher standing position C2. >inclination of the torso, rest up to 3 min between ex. 

Goal. Drops: working from above the bar; Explosives: working with the body parallel to the ground; Rebounding: maintain spring like quality all throughout the 30 sec of work. 

D1. Leg swings – front and back x 10 reps x 3 lines per leg / rest walking back
D2. Leg swings – side to side x 10 reps x 3 lines per leg / rest walking back 

* Progression: C1. start from a higher standing position C2. Increase the inclination of the torso, rest up to 3 min between ex.

Goal. Showing a clear improvement in ranges, top accent of the swing, posture and steps centralization.

E1. Rebounding – high to long x 6-10 of your feet x 6 jumps x 3 sets / rest walking back
E2. Rebounding – low x half feet of E1 x 12 jumps x 3 sets / rest walking back
E3. Rebounding – straight legs x half feet of E1 x 12 jumps x 3 sets / rest walking back
E4. Rebounding – one leg x 6-10 of your feet x 6 jumps x 2 sets per leg / rest walking back 

*Rest 3 mins between the exercises.

Goal. Display a 2 feet increase in distance with quick rebounds and short contact times, no slow SSC involved. 

F1. End range bounces – deep lunge x 15-30 bounces x 2 sets per leg / rest walking back
F2. End range bounces – sumo stance x 15-30 bounces x 2 sets per leg / rest walking back

*Rest 2 mins between the exercises.

Goal. Working with 30 bounces in all sets and visible lower positions overall.

Here’s the visual references to the exercises:

In hope this will serve bring you elasticity in what appears to be a static and restricted moment for most,

Physical Preparedness part 2: Strength and Balance is coming soon. 

Until next time,
Marcello.