Time

• 2 x per week

• 30 - 60 min (depending on repeating sets)

Gear

• wall

• stick

• bar to hang on

• low chair/box (straddle ups)

2024 - Buddy training

1 WARM UP

A Shoulder warm up series (Coach Bachmann) | every part 8 reps

B Frontline drill (without or up to 10 kg weight) | 10 reps à 3 - 5 sec and/or 10 - 60 sec hold

C Cossack squats (sit down and get up without support) | 3x each side, alternating

D Hanging

2 MOBILITY SHOULDERS/HIPS - 2 sets

A Bridge Rotation (start squat, half or whole) | 6 reps + hold at highest point

B Straddle ups | 10 reps + 10 sec hold

A Elevated Bridge (or handstand back to wall with arch) | 20-30 sec hold

B Half frogger stretch | 6 reps or 60 sec hold

3 CONDITIONING/BALANCE HANDSTAND

A Toe taps chest to wall (one by one foot or two feet at the same time) | 4-6 reps

B Shoulder leans (Bachmann, sliding back or coming off the wall) | 2-4 reps

C Kick ups (traditional, to small V - closing, bale out, drill 3 sec every kick up) | 5 reps