Fitness Redefined

A. 3 sets /side, max. 15 min 6-8 /side Kneeling med ball throw 20-30 sec. Hollow hold with anti-rotation - B. 3 sets, max. 15 min 6-8...

A. 3 Sets YGIG Tof3 4-8/Side Lateral GHD Crunch - B. 5 Sets YGIG Tof3 Down&Back Reverse Sled Drag Sprint - C. 4 Rounds YGIG/Movement...

A. 15 Min Handstand Hold with Forearm Support - B. 5 Sets r90S 2 Rope Climb Pulls into 2 T2R until failure /3x RC Progression into 6-8...

A. 12 Min YGIG Teams of 3 Kipping PU/T2B/MU Practise - B. 4 Sets YGIG then r60s 20 Sec /Side SA Ring Row Top Position Hold into 15 Sec...

12 min at the top of a dip position (static or on rings when possible) 20-30 sec. Hollow Hold 20-30 sec. Right Twisting Hollow Hold 20-30...

A. 3 sets of: 30 m Crossbody KB Carry /switch arms after 15 m 30-45 sec Hollow Hold – B. Every 2 min for 6 sets: 2 KB Push Press + 3 KB...

A. 5 Sets 6-8 Static Dips @ 3113 (v_^-) 6-8 Bent Over Flies @ 3333 – B. 8 min at the top of a dip position 20-30 sec. Hollow Hold 20-30...

A. Handstand Practice - Exit technique _ B. 8 sets 2-3 Front Squats @ 8813 (v_^-) 30 sec. hollow holding _ C. Alt. EMOM 12 20-30 sec....

A. 3 Sets Elevated glute bridges 8-12 Legs apart Rest - while parter works 8-12 legs together (squeeze knees) Rest - while parter works _...

A. 5 sets 8-10 UL push-ups 15 sec. /side staggered stance anti-rotational hold (Exercise is meant to activate reflexive stability in...

A. 3 sets 15-20 Adductor raises (use metronome) 20-30 sec. hamstrim contract (use a ball) _ B. 4 sets 4-6 leg raises 30 sec. /side plank...