Personal Program

Personal Program

Personal Program

📚

Meta-concepts

charger:

leg corrections

June 25 - 2	Drill	Volume	Cue
Warm-up	Your soft - frozen kick-ups are in maintenance B2W and FS	as required	ㅤ
Alignment	B2W: wrist vs shoulder flexion-extension, slowly, at the wall, for awareness	3	ㅤ
ㅤ	B2W open and stacked, max hold	3-5	ㅤ
ㅤ	B2W slighty planched, max hold	3-5	ㅤ
ㅤ	C2W modulating (V)	5	ㅤ
Conditioning	C2W planche on or off wall	3x 5 s	ㅤ

June 25	Drill	Volume	Cue
Kick-up	B2W Identical + soft / frozen kick-up in staggered (V and charger)	2-3 x 5	when reshaping: lower a bit less (just enough), anchor the final position before taking-off (the less reshaping the better)
(superset)	FS ditto	for time	no finger pushing, prioritise low momentum and repeatability of alignment (focus front leg)
Balance	B2W max holds	5	start wide V, continue by narrowing the V every rep
ㅤ	C2W modulating (V)	5	ㅤ
Planche	C2W planche on or off wall	3x 5 s	ㅤ

Consistency in OS maximising duration	ㅤ	ㅤ
Body awareness	B2W tethered on wall (one foot on wall): pike and unpike. Take off from both Kicking-up in piked V shape Kicking-up in normal V shape	ㅤ
ㅤ	FS priming circuit : A) 3 soft kick-up B2W (shaping distance) B) 3 frozen kick-ups → land on and lean against the wall → bail C) 3“wall is the bailing signal”: try to freeze and bail the moment your foot brushed against the wall d) 5 successful freezes + bail OS without touching the wall (balancing distance)	ㅤ
😕if priming circuit not successful	ㅤ	ㅤ
ㅤ	find the culprit: focus on hollowback focus on front leg	lmk in homework
🎉if priming circuit successful	ㅤ	ㅤ
→	Assessment FS OS (50%+)	ㅤ
😕if Assessment FS OS not successful	Alternate between FS and FS priming circuit	ㅤ
🎉if Assessment FS OS successful	ㅤ	ㅤ
→	Duration Day (sprinkle FS throughout)	ㅤ
micro-correction	B2W max hold for quality Corridor C2W max holds	ㅤ
macro-correction	elbow corrections : sticking it	1-2 reps per set

📈

Metrics

Kick-up consistency

Consistency FS

Avg Hold wall

Avg Hold FS

Max Hold FS