Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.

Remember: "practice makes perfect, and perfect practice makes permanent".

As always please listen to your body. If it ain't on, it ain't on!! rest and mobilise!

Monday 14th July

  A): Midline Superset! i - GHD Sit up,  3 x 10-15 reps ii - GHD Hip Extension, 3 x 15 - 20 reps   (Note: There are more reps on the Hip Ext than the Sit Up as we want to help you build a strong set of Hammies & low back. GHD Sit Ups are fantastic but lets not forget what the GHD was actually designed for, we'll give you a clue, it ain't for the six pack!! Be sure to treat the machine, & your body, with the respect it deserves. If the rep scheme is too much then simply swallow your pride and lower them! ). Second note: If you are inexperienced on the GHD then you need a coaches approval & guidance first. Your scale for this would be to do the same rep scheme but do overhead sit ups & barbell good mornings instead).         B): 12 Minute Alternating 'EMOM': Odd Mins: 1 - 3 Wall Walks Even Mins: 2- 6 Strict Handstand Push Up (Note: now first up, if you've never done a wall walk before then you will need a coach to show you the way. This is an extremely taxing move on the shoulders and midline, and done incorrectly can result in you either falling off the wall or just plain hurting yourself. So make sure you ask before embarking on the walk. With regards to rep scheme, go for lower reps if its new to you ((yes you may well be able to knock out 3 every other round but you may ill up quite sore in the morning!)), 1-2 is more than enough. Keep your shoulders mega active, and under no circumstances do you let your midline go and arch your back. Keep it straight please! On the HSPU, it is Strict all the way please!, no kipping! Brace your midline and don't let your back arch. Try something new here, drop the abmat, make it challenging. The only way you can know if you do this is to do it in practice such as this. If it doesn't work thats ok too, this is what the ROD stuff & Open Gym is all about. we'll just know what needs work.)    

Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.

Enjoy!