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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALEX HSIEH GOAL FOCUSED PROGRAM

Hey there Alex!  Here’s your goal focused program. KILL IT!

~ PRESS HANDSTAND AND HAND BALANCING ~

PIKE PUSH UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

FROG HANDSTAND PROGRESSION

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control

Do Pancake stretch to get warmed up 🙂

PRESS HANDSTAND PRACTICE

Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 30 seconds.

Goal: 4 reps

Try with back to wall and go for it! 🙂

REVERSE PRESS HANDSTAND PRACTICE

~ NORDIC CURL ~

Do Anterior Talus Mobilization prior

PISTOL SINGLE LEG SQUAT

~ MUSCLE UP ~

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position.

Goal: 5 reps

Use this false grip to train towards a muscle up on rings

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 10 negatives with at least 5 second lowering

Remember, fatigue your pulls ups first then fill in the rest of the set with negatives

~ FRONT LEVER HALF PULLS ~

Focus on front lever negatives with knees bent for now. Try to stop at 90 deg.

DRAGON TAILS

~ V STAND AND STALDER ~

V STAND - LEVEL 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up.

Pulse the other leg up x 5 reps before switching legs.

Goal: 5 reps leading with each leg

Do Pancake stretch to get warmed up 🙂

ROCK TO STALDER

STALDER LEG LIFT HOLDS

GOAL: muscular endurance – shoot for 15-20 se holds. Kill it!

~ HUMAN FLAG ON TOE ~

~ FLEXIBILITY ~

SPINE FLEXIBILITY VIDEO

SHOULDER EXTENSION

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. 

Goal: 10 sec hold x 4 reps

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

PANCAKE STRETCH

Goal: 15 sec holds x 5 reps

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 3 reps with 30 seconds of pulsing

WALL SPLIT

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 10 sec hold once in wall split position x 2 reps each leg

FRONT SPLIT WITH ER

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg