Warm Up – No Breaks, Keep Moving
Start Standing:
Hip Rotations
In Out Leg Swings
Wide Squats
Mat:
Kneeling Hip Press Sequence
90 / 90 Hip Mobility
8 Min
Deep Stretch
Pigeon Sequence – Once per Side
Half Frog – Once per Side
Tadpole / Full Frog
– At least 2 Minutes in Deep Stretch
– This is the hero drill. Spend time here
17 Min
Pull
Pronate Grip Pullups 3 Sets of 8
Short 1 Minute Breaks
PLAY TIME:
1 Round of Synchronised Mid Top Pull Ups till they cry.
12 min
Push
P.Bar Dips – 3 Sets of 10
OPTIONAL UPGRADE:
– Add a set of Scap Pushups till Failure after the Dips OR
– Superset 5 Scap Pushups
10 Min
Core
Hollow Crunch Ups – 3 Sets of 10
(or 1 set of 30)
Minimal Breaks
5 Min
Legs
Suicide Squats x 1
8 Min
