Three different practices - When repeating every set 2 times and doing 1 round, every practice lasts about 1 hour.

E.g. Practice 1 a/1 b two to three times, go on to 2 a/2b  etc

Practice A 

1 a Frontline drill (1 min)

1 b Active Pigeon (10 x)

2 a Backline drill, 2,5 kg weight (1 min)

2 b Hip opener (10 x)

3 a Sissy squats (10 x)

3 b Pancakes (10 x, 1 min)

4 a Chest to wall (1 min)

4 b Straddle circles (each 10 x)

Practice B 

1 a Half bridge rotation (12 x counting left and right)

1 b Horse stands (1 min)

2 a Kick ups (5 x each side)

2 b Camel (10 x, 10 sec)

3 a Cardwheels or Aú Cortado (12 x, counting left and right)

3 b Reverse back extention (10 x)

4 a Handstan tuck slides (each leg once)

4 b Shoulder dislocators, 1,7 kg weight (10 x)

Practice C

1 a Press tuck, tussen twee stoelen (15 sec)

1 b Shoulder opener 2, active (5 x each side)

2 a Push ups classic or front lean with hands 45º (6 x) or Shouder stands (30 sec each side)

2 b Inverted T-spine opener (15 sec)

3 a Chest to wall toe taps (6 x)

3 b Thoracic bridge elevation stretch (10 x)

4 a Single leg squat - pistol (6 x each leg)

4 b Split slides (6 x + 30 sec hold or no dynamic slides only hold: 1 min)

5 a Handstand sissors (6 x)

5 b Half frogger (1 min each side)