Warmup

0:00 – 25:00

Super Dynamic Warmup
Instructor Mobility

3x (increase weight each round if possible)
1/1 Getup
3/3 Clean and Press/Windmill
5/5 Halos each direction

Skill

25:00 – 40:00

Toes to Bar progressions:
– Hollow on floor
– Hollow Hang
– Hanging Scap Retractions
– Hanging Knee Tuck from Hollow
– Supine PVC lat activation
– Supine PVC leg raise
– Strict Hanging Leg raise
– Lay back (baby front lever)
– Swing
– Knees to Elbows
– Toes to Bar

40:00 – 55:00

Handstand walk progressions:
– Down dog
– Down dog with feet elevated on box
– Kick up to HS at wall
– FTW handstand
– Plank Shoulder taps
– Down dog on box shoulder Taps
– HS on wall shoulder taps
– FTW HS shoulder taps
– Down dog to kick up on turf
– Kick up to leg switch
– Kick up and hold

***Not into walking upside down on your hands? Work on Animal Crawls, Hollow holds, Planks, Side Planks