8-WEEK PROGRAM

February 5 - March 31

This new 8-week program will focus on going deeper into the Handstand practice, exploring organic strength for lower body in Base and continuing the great work that has been happening in Barbell and Flex. We strongly encourage you to keep a diary of the weights and progressions that you are on this year. This will ensure proper training stimulus and ultimately better results.

PROGRAM AGENDA

HANDSTANDS

The Handstands work will now sit within a class of its own name. Since most of you are passionate about this subject, it makes the most sense to keep it on its own.

Goals:

  • Developing your 10-60 second Freestanding Handstand

  • Exploring the Tuck and Straddle Handstands

  • Working on longer Handstand holds with 2-minute holds for developing endurance in the position

  • Developing a consistent Handstand Kick-up

  • Middle split work to assist with Straddle Handstands

  • Core compression work for developing your Tuck handstand

  • Developing fluidity around spinal movement with spinal waves and spine bending

BASE

Base will now incorporate Railing and Monkey Bar work with lower body and upper strength isolated strength exercises. Power will be re-released in the Spring as a HIIT strength class.

Goals:

  • The first few weeks we will work on 4-positions ledge training with 2x4 supports. This will prepare the feet and the stabilization system for railing.

  • For the month of February, we will work on hanging and swinging patterns which will develop a deep layer of strength that we will use in March with bent-arm work, including ring pull-ups, dips and muscle-up for some.

  • This class will include lower body strength work for the legs. We will work the Romanian Deadlift and Eccentric Step-up to develop incredible strength in the legs preparing them for locomotion in the spring and more importantly to develop the Pistol Squat.

BARBELL

This class introducing you to pure strength work with low repetitions and a strong emphasis on evolving your Olympic lifts.

Goals:

  • Clean Deadlift

  • Front Squats

  • Overhead Presses

FLEX

Continuing the journey towards mobility and flexibility all throughout the body.

Goals:

  • Middle split

  • Front Split

  • Thoracic Bridge

  • Handstands