Ossington - TEAM - Academy Of Lions HPP View Public - TopicsExpress

Ossington - TEAM - Academy Of Lions HPP View Public Whiteboard: bit.ly/1maqK9U Warm-up A1: Wrist Prep (No Measure) 30-40 seconds of each movement on each arm: -flexion -extension -mash -wrist push ups A2: Shoulder Prep (No Measure) 30-40 seconds of each movement on each arm: -flexion -extension -internal rotation -external rotation -PVC shoulder passes -PVC Figure 8s Gymnastics B: HPP Gymnastics Drills (No Measure) Seal Walk 2x30ft Inverted Seal Walk 2x30ft Hollow Body Rock 2x20 Hollow Back Rock 2x20 Candlestick Hop 2x30ft Butt Scoops 2x30ft C: HPP-HSPU module 1 (pick 3 movements for 3 x 3) * (x2) means double the reps on those movements *work backwards up the list Push ups Deficit push ups Pike HSPU from ground Pike HSPU 20”/24/30 box Declined push ups 20”/24/30 box Wall walk to 3’/2/1 away from wall x2 Handstand holds (10sec/15sec) ¼/½/¾ Strict HSPU (use target) Kipping HSPU Deficit kipping HSPU 1”/2/3 x2 Strict HSPU Deficit strict HSPU 1”/2/3 x2 Single arm shift in weight x2 Wall shuffle x2 Single arm hold against wall (3sec/5sec) Headstand hold 30sec/45sec Handstand hold 10sec/30sec Assisted single arm handstand hold Assisted free standing HSPU Free standing HSPU

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