Hanging - Hip mobility - Compression - Handstand
summer 2025
Aim in 4 weeks
1 chin up
80% free kick up hit
Hanging tuck knees to chest
Pancake
3 exercises as warm up
3 rounds of 1 set out of every topic (2 sets out of topic 'hanging')
Switch the exercises
Every day
Hanging
Passive hang (warm up)
3 x hang 60% of max time
German hang
30 sec hold
Chin up
6 x with boxes to support the retraction at highest point - chest to bar
excentrics
hold 5 sec at highest point (supported to really get the retraction squeeze)
5 sec down till 90º - hold for 5 sec
5 sec down till almost straight arm (weekest point) - hold for 5 sec
Ring Rows
10 x (squeeze scapula, feel the retraction)
Skin the cat preparations
Tick Tocks
6 x
Inverted Hang lowering to front
4 x
Inverted Hang lowering to German hang
4 x
Hanging Tuck
6 x
Pancake
Pancake
Slowly going down, making space in the hip, anterior tilt, kneecaps up
Squeeze for 5 sec
Softly down a little further
5 x Squeeze - down
Hold at least 20 sec, feel the giving/surrendering of the tendons/muscles
Hip mobility
Hip opener (warm up)
10 x
10 sec hold
Half frogger
1 min hold
Active pigeon
10 x
10 sec hold
Compression strength
Single leg lifts
10 x
10 sec hold
Target: highest point box (standing) - lowest point op box (knieling)
2 sticks to stabilize yourself by leaning onto them - hips straight - posterior tilt
1 knee squeeze to chest
standing in front of box
1 foot on tip toe on the box, the other leg straight
help with the support to get the max possible height of the knee
6 x squeeze flexor and everything (abs, rounded back) that makes this position possible to make the help of the foot lighter, 5 sec
slowly from highest point lower the knee (excentric)
Handstand
Scapula push up walk ins (warm up)
6 x walk the feet from plank (while scapula push up) to the hands and back
Chest to wall
3 x 40 sec - extending time
Kick up to wall
6 times alternating legs
Try to hit the wall softly with only one leg but also come to balans point
Legs stay in a small sissor
Toe pulls
6 x alternating legs
Locomotive impro
Forward role
Backward role
Spiral role
Granny role