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Warm Up:
1. Balance Games 2. Accumulate 5 min together in Scoop Holds Arch Holds LineWork: Front Body Line Hold 2 x 1min Bent Arm Plance 2 x 15s C2W Handstand Hold 2 x 45-30s Pike HS Push Ups 2 x 5-8reps Ma Bo 5 x 1min Bent Arm Hold 5 x 15s Warm Up:
Strict Press 3 x 10 Retracted Hangs/ Scap Pulls 3 x 15s Strength: Clean and Jerk 4 x 3 @70%+ Clean Pulls 4 x 3 @70%+ Front Squat 4 x 3 @70%+ MetCon: 'GRACE' For Time 30 x Clean and Jerks @ 60/40kg Juan Reda (Ido Portal Mentorship Student) is organising two introduction classes for people interested in learning more about his work following the Ido Portal Method. This Movement Practice will introduce various areas such as:
- Upper Body Basics - Mobility - Hanging - Low gate and Locomotion - Inverting/Handbalancing - Soft Acrobatics and Floreiro - Play Tool and War Games There are two sessions at the moment to give everyone the opportunity to attend. The second option is Tuesday November the 3rd. The 2 hour class is $40 .Limited places, so please contact me to book or if you have any questions. Hope to help you in your Movement journey! Juan & Anurag https://www.facebook.com/events/941242019268298/ https://www.facebook.com/events/531222480363420/_ Juan Reda (Ido Portal Mentorship Student) is organising two introduction classes for people interested in learning more about his work following the Ido Portal Method. This Movement Practice will introduce various areas such as:
- Upper Body Basics - Mobility - Hanging - Low gate and Locomotion - Inverting/Handbalancing - Soft Acrobatics and Floreiro - Play Tool and War Games There are two sessions at the moment to give everyone the opportunity to attend. The second option is Tuesday November the 3rd. The 2 hour class is $40 .Limited places, so please contact me to book or if you have any questions. Hope to help you in your Movement journey! Juan & Anurag https://www.facebook.com/events/941242019268298/ https://www.facebook.com/events/531222480363420/_ Warm Up: (10min)
Hip/Shoulder/ Ankle Prehab, Mobility Strength: (25min) Scap Pulls 5 x 15-30s Ma Bo 5 x 1min Back Bridge 4 x 1min Planche Lean 4 x 30s Cool Down: (10min) Movement Games
Warm Up: 15min
Scoop to Arch Rolls 3 x 5 each Push Ups 3 x 10 Pull Ups 3 x 5 Strength: 20min Swan Pull Ups/ Scap Pulls 4 x 5/ 15s Pseudo Planche Push Ups 4 x 5 Kossac Squats 4 x 5 each side Cool Down: 15min Straddle Pancake Good Mornings 2 x 10 Jefferson Curls 2 x 10 Rotational Bridges 2 x 10 Warm Up: (15min)
Hanging Shoulder Work Pressing Shoulder Work Back Squat x 15s holds Strength: Strict press 3 x 5 Push press 3 x 5 Strict Snatch Balance 3 x 3 MetCon: For Time: 21-15-9 Reps on Double Unders Sit-Ups Warm Up:
Shoulder/ Wrist/ Knee Joint mobility - 15min Strength: 15min 1. Muscle Ups 4 x max (scale to pull Ups) 10 min each 2. Planking Games 3. Pistol Walking 4. Double Unders |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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