Pulo exit of Arch in/Arch out (spine)
Pulo di gato (locomotives)
Rotation bridge (spine)
Squat, weighted split (legs)
Rolé (locomotives)
Aú cortado (locomotives)
Combine: Role + Pulo exit
QDR floor (spine)
QDR entry beginning with squat, jump in the QDR, go back to squat, other side
QDR exit with Pulo exit (= arch out), begin with squat, jump in QDR, go back by arching out, standing; other side
QDR exit with Pulo di gato, begin with squat, jump in QDR, go back and exit with Pulo di gato and immidiatly go turning to the other side
QDR exit with Rotation bridge, begin with squat, jump in QDR, go back and exit with Rotational bridge and immidiatly go on turning to the other side
QDR exit with arching out, go back by arching back in and end with QDR (video)
Rolé, Aú Cortado in the other direction, arch out (video), also watch video for Aú Cortado (locomotives), I can't do it yet
Warm up
Spine waves/Circle system 2 min
Rotational bridge against wall 10 x total
Squat weighted splits 10 x total
Training
Pulo exit of arch out vanaf laagste traptrede 10 x total
Half bridge 5 x, 5 sec hold
Au cortado 1ste progression + Rotational bridge half 6 x total
QDR + arch out 6 x total
Sissy squats 10 x
Stretch
Squat inrollen tot hoofd op grond 10 x