102615

Warm Ups

Gymnastics :
Hollow Hold 00:24
RVS Hyper  10
Hollow Hold 00:24
RVS Hambstrings Hyper *10 (knees bent/ legs open)
Hollow Hold 00:24
RVS Hyper Hold 00:24
Dislocates *10
Straight Knee Toe Touch Stick*10
RVS Dislocates *10
Straight Knee Toe Touch Stick*10 (feet close)

3 Rounds NFT
15 #110 Supinated Pull Down
15 GB Push Ups

Assistance :
OH DB Elbow Ext #35 *15*2
Bilateral DB Hold #35*00:30*2

Joshua Peters Creative

101915

Warm Ups
00:30 Seated Shoulder Ext Stretch (chest opener)
00:45 Arm Circles (fetal)

Assistance :
Seated Bilateral DB Curl 20*15*2
Pull Down BN #90*15*2
Seated Dip Machine #90*15*2
Seated Bilateral DB Elbow Ext #35*15*2

Gymnastics Mobility :
00:45 Seated Shoulder Ext Stretch (chest opener)
00:45 Seated Shoulder Ext Walk

100615

Stretch / Warm Ups
10 Knee Circles
Piraformis Stretch
8 Trunk Twists Pulse
00:15 Hollow Hold
10 Updog Straight Leg Hip Ext
00:15 Straddle Hold
00:24 Squat + Shoulder Ext *00:24
00:24 Straddle Compression Hold
00:24 Pike Compression Hold

Gymnastics
4 Rounds NFT
1a. 6 V Ups Bent Knee
1b. 00:12 Chin Ups Hold
1c. Jefferson Back Curl #15*00:30,*2 #35*18*2 (feet clise/flat)

Rings
Hinge Row *6*3 (01:00)
Standing Row *10

Assistance :
DB Czeck BOR #15*10

Night:
Snatch 50*2*3
Snatch High Pull 70 *2*3
Power Clean 50*2, 75*2, 85*2

100515

Morning
Gymnastics Mobility
Hang
Ankle
Anterior Tib
Wrists
BB Squat Pause 80*1*3 (00:10)
Hollow Hold
Gkute Activation

Evening :
Band 3-Position Ext Shoulder Rotation *3+3+3
Band Int Rotation *9

Gymnastics :
Push Ups 10+10
Dips 10
Push Ups 8*7
Dips 5*3*1*1

Assistance :
Push Down #40*10*2

093015

Hinging Ring Row
Standing Ring Row
Low Ring Row
Elevated Ring Row
Czeck Elevated Ring Row

Hollow Hold
Hollow Rock
Straddle Rock
L1