200m Run
5 Inch Worms
+
3 Rounds
10 Banded External Rotation
10 Banded Internal Rotation
10 Cossack Squats (5 e/s)
+
Toes-To-Bar
For Everyone:
Work on hollow and arch position, starting on the ground. Focus on holding the positions for a short period of time, moving back and forth between the two. Then go to the bar and have them perform hollow and arch holds on the bar. Emphasize active scaps and shoulders during this phase, that way when dynamic movement starts the shoulders are ready.
Then: 3 sets
Purple+
5 Arch Hollow Swings
5 Toes to Bar
Blue
4 Arch-Hollow Swings
3 Knees to Elbow
2 Toes to Bar
Orange:
4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)
2 Knees to Elbow
Yellow:
4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)
White:
Deadhang hold practice, working on hollow swing progression (use bands if needed)
If appropriate, build to sets of 3 Dynamic Knees Raises (using arch-hollow swing)