20s max tension effort gymnastics plank hold
20s rest
20s (10s per side) z-press or Pike Pushups (can be done on the knees if you raise them up onto a chair)
20s rest
20s max compression/active pike hold
20s rest
Frog stand Video-
A. 7 sets: 3-5 strict HSPU / Pike Pushup / 5s negative push up
B. 5 sets 30 seconds on 30 seconds rest Frog Stand
C. 4 sets: 10 floor press per arm, 2s descent to floor and fast on the press / archer push up
D. 3 sets: 10 gymnastic pushups and 15 mountain climbers (each side)
Home work: (if doing zoom class)
E. work through 50 tate push ups
F. 100 reverse flyes with something light (1-2kg per hand)
RX+ Wear a weight vest if you have it for parts A, B and D
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Scaled/ Silvers:
A. 5 sets: 3-5 strict HSPU / Pike Pushup / 5s negative push up
B. 3 sets 30 seconds on 30 seconds rest Frog Stand
C. 3 sets: 10 floor press per arm, 2s descent to floor and fast on the press / archer push up
D. 3 sets: 5 gymnastic pushups and 10 mountain climbers (each side)
E. 75 reverse flyes with something light (1-2kg per hand)
For the gymnastic pushup we want you to be under as much tension as possible, squeeze the bum, abs and quads and remember to push up between the shoulder blades, pushing them apart at the top of the movement, can be done on the knees if needed. Mountain climbers you know, try to be light on your feet and hold the plank between your last pushup and the first mountain climber.
Tate pushups we have done before, they are bad, they’re like a diamond push up but your forearms should form one continuous line from elbow to elbow, these are bad, they can be done on the knees, it’s not much better. Be sensible, these shouldn’t be done in singles, if you can’t do a set of 10 unbroken then do them on your knees. Noone is watching and secretly judging you.
For your reverse flies we’re really just trying to get a load of blood into your upper back, so choose something light and aim for unbroken reps, maximum is 4 sets of 25, if you’re not managing it then find something lighter.
In most cases, we will get you moving with scaled movements and workouts. Be sure to tell your coach about your injury prior to class to make sure they can help you pick the right movements. *If a medical professional has advised you to not workout for any reason, we recommend following their advice.
We endeavour to keep our gym stocked with female and unisex shirts ranging from small to extra large. We also accept orders from overseas.
Yes! We accept cash and all major credit cards.
We have 5 showers with basic amenities such as shampoo, shower gel and space for changing. You will need to bring your own towel along with any creature comforts. Please take away anything you bring, we will not be responsible for anything that’s left behind.
Loose, comfortable clothing and flat trainers are best for lifting weights and moving through a full range of motion..
I feel like we’re all in a good place right now with the HSPU and PPU, what I would like you to start drilling into your head in the hand position, I know the wide hands is easier, it lets you get more or your traps involved, however it is a sucky position for your shoulders and the strength gains are significantly less. Let’s be virtuous with this.
So twice in one week, channeling the power of the frog, we are going to try and hold a 30 second frog stand, this is tricky, you are going to have to grip the ground with those hands, pinch your knees together on the outside of your elbows and get everything as tight as it can possibly be. You may find the first set is relatively easy but that last set should be deeply unpleasant. This is a great movement for improving your balancing skills for handstands and for strengthening your abs, lower back and shoulders. Get on it.