ㅤ | ㅤ | ㅤ |
Assessment | FS 10 kick-ups | ㅤ |
(si dur) Consistency day | Kick-up elbows locked
Kick-up elbows extending | 8 each |
Balance | BD C2W hold off
GD C2W hold off
| 3 each |
ㅤ | FS | ㅤ |
ㅤ | C2W /B2W Hold planched | 3 - 5 |
ㅤ | 5 | |
ㅤ | Macro-correction (soupe ou planche) | 5 - 8 |
(si facile) Alignment | Kick-up elbows locked
| 10 |
ㅤ | Piked C2W hold off ⚠️ | 5 |
ㅤ | FS | for time |
ㅤ | 5 | |
ㅤ | for fun |
Default Alignment: wide V
Programmation ceinture bleue: consistency days vs alignment days
Kick-ups → default
5-10 Softness ⚠️ 1st stack
5 - 10 Frozen
Alignment
GDBD en V - decoller dans trois position: closed, open shoulders, entre-deux
Balance
Eversion
Precedemment
→ pause 3 secondes sans changer.
→ ancre les epaules
→ decolle avec les doigts
Alignment
C2W holds
⚠️ 1st stack
preter attention aux fluctuations
→ 10 kick-ups B2W aiming for softness
→ 10 kick-ups FS aiming for longest hold
→ 3 - 5 decollage ventre au mur + hold
Balance
5 x max holds B2W
5 x max hold C2W
FS for fun
! Hollowbacking
micro vs macro corrections
