Friday Sept 28th morning

Awesome morning today!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DVR Eagle Flexes

Got in some sweet Joint Mobility work

Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets per side for Handstand to 1-arm Bent-arm Levers

3 sets per side for Squat to Bet-arm Straddle Handstand to Bent-arm Lever

3 sets per side of QDR work

3 sets per side for Extended QDR work

Great morning!!


Here's a video of one of the sets of the Squat to Bent-arm Straddle Handstand to Bent-arm Levers:

And a picture too:

Thursday Sept 27th night

Great night tonight, week 4 has been feeling strong and amazing all week!!

Started out with 3 sets of 20 for Slow and Controlled Freestanding Handstand Push-ups

Hit 3 sets of 7 for Slow and Paused Extended Range of Motion Wall Handstand Push-ups

Got in 3 sets of 10 for DB Lateral Raises

Moved onto 3 sets of 5 for Kneeling DB Biceps Curls

Hit 3 sets of 10 for Incline DB Curls

Got in 3 sets of 8 per side for 1-arm DB Concentration Curls

Moved onto 3 sets of 15 per side for 1-arm Body Triceps Extensions

Hit 3 sets of 25 for Weighted Feet-elevated Chair Triceps Dips

Got in 3 sets f 6 for 2 DB Triceps Kickbacks

Moved onto 3 sets of 12 for Hanging Leg Raises

Hit 3 sets of 15 for V-ups

Got in 3 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!!

Thursday Sept 27th morning

Nice morning today!!

Didn't feel like stretching or kicking so I took of the Flexibility work and the Kicking Drills.

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit some nice Joint Mobility work

Got in the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets of Straddle Planche Holds

3 sets of 10 for DVR Full Range Pec Contraction

Great stuff!!

Wednesday Sept 26th

Nice day today!!

Started out the morning with 3 sets o  for Wall Walk Bridges

Hit my Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for Leiderman's Press

Got in the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets per side for Handstand to 1-arm Bent-arm Levers

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

2 minutes of Up Dog to Down Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Shin Box Extension Flows

2 minutes of Camel Pose Flows

Great stuff!!

The evening was a mixture of Joint Mobility work, Isometric Stretching, Dynamic Stretching, Strength Stretching and Relaxed Stretching.

Wonderful day!!

Tuesday Sept 25th night

Great night tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 8 per side for Slow and Paused 1-arm Push-ups with a slight assist

Got in 8 sets of 8 for Weighted Straight Bar Chest Dips with only 10 seconds of rest between sets

Hit 3 sets of 28 for the Prasara Forward Pressure Flow

Moved onto 3 sets of 5 per side for 1-arm Pull-ups with a slight assist

Hit 3 sets of 5, 5 and 4 for Slow and Paused Neutral Grip Pull-ups

Got in 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between sets

Hit 3 sets of 7 for DB Frozen Statue Rows

Got in 3 sets of 40 for Back Extensions

Moved onto 2 sets of 2 for Slow Finger Spear Push-ups

Hit 2 sets of 35 and 30 seconds for Towel Hangs

Finished up with song Joint Mobility work

Great night!!

Tuesday Sept 25th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DVR Eagle Flexes

Got in some nice Joint Mobility work

Hit some sweet Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets of Straddle Planche Holds

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low Round Kicks to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast

3 sets per side for High Round Kick Static Holds

Great stuff!!!

Monday Sept 24th night

Great training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 8 per side for Weighted, Slow and Pause Elevated Pistols

Got in 8 sets of 8 for Gironda Style Sissy Squats with only 10 seconds of rest between sets

Hit 3sets of 10 for Goblet Paused and Slow Squats

Moved onto 3 sets of 15 per leg for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/ Hip Thrusts with only 10 seconds of rest between sets

Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto 2 sets of 20 per side for Slow and Paused 1-leg Standing Calf Raises

Hit 1 sets of 80 for Weighted Adductor Flies

Finished up with a mixture of Joint Mobility, Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Monday Sept 24th morning

Great morning today!!

Started off with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 per side for DSR Neck Work, Looking in each direction

Hit 2 sets of 20 per all 4 directions for Neck Bridge Work

Got in 3 sets of 10 for DVR Full Range Pec Contractions

Hit some sweet Joint Mobility work

Got in a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

2 sets of Handstand Variations

3 sets per side of 1-arm Handstand Variations

3 sets per side of Air Baby Variations

3 sets per side of 1-arm Bent-arm Lever Variations

3 sets per side of Handstand to 1-arm Bent-arm Lever Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

Great stuff!!

Sunday Sept 23rd

Great day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kip Ups

Hit 3 sets of 3 for Explosive Handstand Push-ups

Got in 3 sets of 25 for Reverse Push-ups

Hit 3 sets of 10 per side for Lying 1-arm DB Rear Delt Raises

Moved onto 3 sets of 21 for Barbell "21's" Curls

Hit 3 sets of 8 for DB Hammer Curls

Moved onto 3 sets of 21 for Barbell "21's" French Presses

Got in 3 sets of 20 for Jungle Gym Body Overhead Extensions

Moved onto 3 sets of 20 for Weighted Pelvic Rocks

Hit 3 sets of 15 for Lying Knee Tuck Ins

Got in 3 sets of 20 seconds for Parallel Bar L-sit Holds

Finished up with a cool down walk and Joint Mobility work

Awesome day!!

Saturday Sept 22nd

Great day today!!

This morning was all about Joint Mobility work.

The evening was:

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 12 for Parallet Slow and Paused Atlas Push-ups

Got in 3 sets of 8 for Slow and Controlled Parallel Bar Chest Dips to Tuck Planche Holds

Moved onto 3 sets of 1 per side for Negative 1-arm Pull-ups with a 6-8 count Lowering

Hit 3 sets of 6 for Slow and Paused Wide Grip Chin-ups

Hit 3sets of 25 for Repetition Wrestlers Bridges

Got in 2 sets of 20 for Finger Spear Push-ups

Hit 2 sets of 35 and 30 seconds for Towel Hangs

Finished up with Joint Mobility Work

Great night!!

Friday Sept 21st night

Awesome night tonight!!

Started out with  4 sets of 3 for Explosive Pike Jumps

Hit 3 sets of 3 for Kneeling Kip Ups

Got in 3 sets of 25 for Slow and Controlled Straight Leg Bridges

Hit 3 sets of 12 per side for Slow and Controlled Bird Dog Raises

Moved onto 3 sets of 10 per side for Slow and Controlled Deep Shrimp Squats

Hit 3 sets of 10, 9 and 9 for Weighted Slow and Paused Plie Squats

Moved onto 2 sets of 18 per side for Slow and Paused 1-leg Standing Calf Raises

Finished off with a cool down walk and some nice Joint Mobility work

Great night!

Friday Sept 21st morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for Leiderman's Presses

Got in some awesome Joint Mobility Work

Hit some sweet Dynamic Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets of Straddle Planche Holds

3 sets per side of Handstand to 1-arm Bent-arm Levers

2 sets of Gymnastics Rings Front Lever Holds

2 sets of Gymnastics Rings Back Lever Holds

Great morning!!

Thursday Sept 20th night

Darn good night tonight!

Started out with 3 sets of 20 for Slow and Controlled Freestanding Handstand Push-ups

Hit 3 sets of 6 for Extended Range of Motion, Slow and Paused Wall Handstand Push-ups

Got in 3 sets of 10 for DB Lateral Raises

Moved onto 3 sets of 10 for Kneeling DB Biceps Curls

Hit 3 sets of 8 for Incline DB Curls

Got in 3 sets of 8 per side for 1-arm DB Concentration Curls

Moved onto 3 sets of 12 per side for1-arm Body Triceps Extensions

Hit 3 sets of 30 for Weighted Feet-elevated Chair Triceps Dips

Got in 3 sets of 10 for 2 DB Triceps Kickbacks

Moved onto 3 sets of 12 for Hanging Leg Raises

Hit 3 sets of 15 for V-ups

Got in 3 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!!

Thursday Sept 20th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DVR Eagle Flexes

Got in some awesome Joint Mobility work

Hit some sweet Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for1-arm Bent-arm Lever Variations

3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

2 sets of 20 for all 4 directions for Neck Bridge work

Great stuff!!

Wednesday Sept 19th

Great day today!!

Started off the morning with 3 sets of 10 for DVR Full Range Pec Contractions

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in the following:

3 sets per side of 1-arm Handstand Variations

3 sets per side of Air Baby Variations

3 sets per side of 1-arm Bent-arm Lever Variations

3 sets per side of 1-arm Bent-arm Lever Holds

2 minutes of Up Dog to Down Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Shin Box Extension Flows

2 minutes of Camel Pose Flows

2 sets of Gymnastics Rings Front Lever Holds

2 sets of Gymnastics Rings Back Lever Holds

Got in some awesome Joint Mobility work!


The evening was a great mixture of Joint Mobility, Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

And I got in 1 set of 80 for Weighted Adductor Flies

Great day!!

Tuesday Sept 18th night

Awesome training tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 7 per side for 1-arm Slow and Paused Push-ups with a slight Assist

Got in 8 sets of 8 for Weighted Straight Bar Dips with only 10 seconds of rest between sets

Hit 3 sets of 28 for the Prasara Forward Pressure Flow

Moved onto 3 sets of 5 per side for 1-arm Pull-ups with a slight assist

Got in 3 sets of 4 for Slow and Paused Neutral Grip Pull-ups

Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between sets

Got in 3 sets of 10 for Frozen Statue DB Rows

Hit 3 sets of 40 for Back Extensions

Moved onto 2 sets of 20 for Finger Spear Push-ups

Hit 2 sets of 30 and 20 seconds for Towel Hangs with a very slick and skinny towel, lol

Finished off with Joint Mobility work

Great night!

Tuesday Sept 18th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for Leiderman's Presses

Hit some sweet Joint Mobility work

Got in a mixture of Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low Round Kicks to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks to High Round Kicks, 5 slow and 5 fast

3 sets per side of High Round Kick Static Holds

Great morning

Monday Sept 17th night

Great training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Slow and Controlled Elevated Pistols

Got in 8 sets of 8 for Gironda Style Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 10 for Slow and Paused, Deep Goblet Squats

Moved onto 3 sets of 15 per side for Slow and Controlled 1-leg Repetition Hamstring Brigdes

Hit 8 sets of 8 for Weighted Leg Curl/Hip Thrusts with only 10 seconds of rest between sets

Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Hit 2 sets of 18 per side for Slow and Paused 1-leg Standing Calf Raises

Hit 1 set of 80 for Weighted Adductor Flies

Finished off with a mixture of Joint Mobility, Strength Stretching, Dynamic Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Monday Sept 17th morning

Great morning today!!

Started out with 3 sets per side for 1-arm Handstand Variations

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for DVR Eagle Flex

Hit 3 sets of 10 for DSR Neck Work, Looking from Side to Side

Got in 2 sets of 20 and 15 for all 4 directions for Neck Bridge work

Hit some awesome Joint Mobility

Got in a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

2 sets of Handstand Variations

2 sets per side for Handstand to 1-arm Bent-arm Lever Flows

Great morning!!

Sunday Sept 17th

Great day today!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kip Ups from the Floor

Hit 3 sets of 3 for Explosive Handstand Push-ups

Got in 3 sets of 20 for Reverse Push-ups

Hit 3 sets f 10 per side for Lying 1-arm DB Rear Delt Raises

Moved onto 3 sets of 21 for Barbell "21's" Curls

Hit 3 sets of 10 for DB Hammer Curls

Moved onto 3 sets of 21 for Barbell "21's" French Presses

Hit 3 sets of 18, 16 and 16 for Jungle Gym Body Triceps Overhead Extensions

Moved onto 3 sets of 15 for Weighted Pelvic Rocks

Hit 3 sets of 12 for Lying Knee Tuck ins

Got in 3 sets of 20 seconds for Parallel Bar L-sit Holds

Finished up with some nice Joint Mobility and a cool down walk

Great stuff!!

Saturday Sept 15th

Great day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 12, 10 and 10 for Slow and Paused Atlas Push-ups on the Parallets

Got in 3 sets of 6 for Parallel Bar Chest Dips to Tuck Planche Holds

Moved onto 3 sets of 8 per side for 1-hand Uneven Pull-ups

Got in 3 sets of 5 for Slow and Paused Wide Grip Chin-ups

Hit     3 sets of 10 for Tuck Front Lever Rows

Got in 3 sets of 25 for Repetition Wrestlers Bridges

Hit 2 sets of 20 for Finger Spear Push-ups

Had some blood sugar issues going on so I bowed out of Towel Hangs.

Got in some nice Joint Mobility work thought to finish off.

Friday Sept 14th night

Awesome training tonight!

Started out with 4 sets of 3 for Explosive Pike Jumps

Hit 3 sets of 3 for Kneeling Kip Ups

Got in 3 sets of 20 for Slow and Controlled Straight Leg Bridges

Got 3 sets of 10 per side for Slow and Controlled Bird Dog Raises

Moved onto 3 sets of 10 per side for Slow and Controlled Shrimp Squats

Hit 3 sets of 6, 8 and 8 for Slow and Paused Weighted Plie Squats

Got in 2 sets of 16 per side for Slow and Paused 1-leg Standing Calf Raises

Finished up with a mixture of Joint Mobility Work, Strength Stretching and Relaxed Stretching

Great night!

Friday Sept 14th morning

Wonderful morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DVR Full Range Pec Contractions

Got in awesome Joint Mobility Work

Hit a nice mixture of Dynamic Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets of Straddle Planche Holds

2 sets of Gymnastics Rings Front Lever Holds

2 sets of Gymnastics Rings Back Lever Holds

Great morning!!

Thursday Sept 13th night

Awesome training tonight!!

Started out with 3 sets of 20 for Freestanding Handstand Push-ups

Hit 3 sets of 5 for Extended Range of Motion, Slow and Paused Against the Wall Handstand Push-ups

Got in 3 sets of 10 for DB Lateral Raises

Moved onto 3 sets of 9 for Kneeling DB Biceps Curls

Hit 3 sets of 8 for Incline DB Curls

Got in 3 sets of 10 per side for 1-arm DB Concentration Curls

Moved onto 3 sets of 10 for 1-arm Body Triceps Extensions

Hit 3 sets of 30 for Weighted, Feet-elevated Chair Triceps Dips

Got in 3 sets of 8 for 2 DB Triceps Kickbacks

Moved onto 3 sets of 12, 12 and 10 for Slow Hanging Leg Raises

Hit 2 sets of 15 for Slow V-ups

Got in 3 set of 20 for Weighted Slow Frog Crunches

Great night!!

Thursday Sept 13th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit some sweet Joint Mobility work

Got in a good mixture of Dynamic Stretching and Relaxed Stretching

Hit 3 sets of 10 for Leiderman's Presses

Got in the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets per side for Air Baby Variations

3 sets of 3 per side for Slow, High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Side Kicks

Great morning!!

Wednesday Sept 12

Great day today!!

This morning was:

Started out with 3 sets o 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DVR Eagle Flex

Got in some killer Joint Mobility work

Hit the following:

3 sets per side of 1-arm Handstand Variations

3 sets per side of Air Baby Variations

3 sets per side of 1-arm Bent-arm Lever Holds

3 sets per side of 1-arm Bent-arm Lever Variations

2 sets of Front Lever Holds on the Gymnastics Rings

2 sets of Back Lever Holds on the Gymnastics Rings

2 minutes of Down Dog to Up Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Shin Box Extension Flows

2 minutes of Camel Pose Flows

The evening was:

A good mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great day!!

Tuesday Sept 11th night

Awesome training tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 6 per side for Assisted Slow and Paused 1-arm Push-ups

Got in 8 sets of 8 for Weighted Straight Bar Chest Dips with only 10 seconds of rest between sets

Hit 3 sets of 28 for the Prasara Forward Pressure Flow

Moved onto 3 sets of 4 per side for Assisted 1-arm Pull-ups

Hit 3 sets of 4, 3 and 3 for Slow and Paused Neutral Grip Pull-ups

Got in 8 sets of 8 for Recline Boy Rows with only 10 seconds of rest between sets

Hit 3 sets of 7 for DB Frozen Statue Rows

Got in 3 sets of 40 for Back Extensions

Moved onto 2 sets of 20 for Finger Spear Push-ups

Hit 2 sets of 40 and 35 seconds for Towel Hangs

Finished up with Joint Mobility Work.

Great stuff!!

Tuesday Sept 11th morning

Great morning today!!

Started out with 3 sets per side for 1-arm Handstand Variations

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for DVR Full Range Pec Contractions

Hit the following:

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

3 sets of 3 per side for High Slow Round Kicks with a 10 seconds Hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for Low Round to High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook to High Round Kicks, 5 slow and 5 fast

3 sets per side for High Round Kick 10 seconds Static Holds

Nailed some awesome Joint Mobility work

Hit some sweet Dynamic Stretching and Relaxed Stretching

Great morning!!

Monday sept 10th night

Great training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Slow, Deep, Elevated Pistols

Got in 8 sets of 8 for Gironda Style Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 10 for Slow, Paused Goblet Squats

Moved onto 3 sets of 15 per side for Slow 1-leg Repetition Hamstring Bridges

Got in 8 sets of 8 for Weighted Leg Curl/Hip Thrusts with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto 2 sets of 16 per side for Slow, Paused 1-leg Standing Calf Raises

Hit 1 sets of 100 for Weighted Adductor Flies

Finished up with Joint Mobility, Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Monday Sept 10th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridge

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DSR Leiderman's Presses

Got in some awesome Joint Mobility work

Hit a good mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in 3 sets of 10 for Neck Work Looking in each direction

Hit Isometric Power Flexes for the Neck in each direction

Got in 1 set of 20 reps for Bridge Neck Work in each direction

Hit 2 sets of Handstand Variations

Got in 3 sets per side for Air Baby Variations

Hit 3 sets of per side for 1-arm Bent-arm Lever Variations

Great stuff!!

Sunday Sept 9th

Great day today!

The morning was Joint Mobility work.

The evening was:

Started with 4 sets of 3 for Kip Ups

Hit 3 sets of 3 for Explosive Handstand Push-ups

Got in 3 sets of 20 for Reverse Push-ups

Hit 3 sets of 8 per side for 1-arm Lying DB Rear Delt Raises

Moved onto 3 sets of 21 for Barbell "21's" Curls

Hit 3 sets of 8, 8 an 7 for DB Hammer Curls

Moved onto 3 sets of 21 for Barbell "21's" French Presses

Got in 3 sets of 18, 16 and 16 for Jungle Gym Overhead Body Triceps Extensions

Moved onto 3 sets of 20 for Pelvic Rocks

Got in 3 sets of 10 for Lying Knee Tuck Ins

Hit 3 sets of 20 seconds for Parallel Bar L-sit Holds

Finished up with some Joint Mobility work

Great day!!

Saturday Sept 8th

Great day today:

The morning was:

Started out with Joint Mobility work

Then got in a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

The evening was:

Started with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 12, 10 and 10 for Slow and Paused Parallet Atlas Push-ups

Got in 3 sets of 6, 6 and 5 for Slow Parallel  Bar Chest Dips to Tuck Planches

Moved onto 3 sets of 6, 5 and 4 for Slow and Paused Wide Grip Chin-ups

Hit 3 sets of 6, 5 and 5 for Slow and Paused Back Arch Sternum Pull-ups

Got in 3 sets of 10 for Tuck Front Lever Body Rows

Hit 3 sets of 20 for Repetition Wrestlers Bridges

Moved onto 2 sets of 20 for Finger Spear Push-ups

Hit 2 sets of 35 seconds for Towel Hangs

Finished up with some nice Joint Mobility work

Great day!!

Friday Sept 7th night

Great night tonight! Feeling awesome and strong!!

Started out with 4 sets of 3 for Explosive Pike Jumps

Hit3 sets of 3 for Kneeling Kip Ups

Got in 3 sets of 20 for Straight Leg Bridges

Hit 3 sets of 10 per side for Slow Bid Dog Raises

Moved onto 3 sets of 10 per side for Slow and Deep Shrimp Squats

Hit 3 sets of 10 for Weighted Paused, Slow Plie Squats

Then got in 2 sets of 16 per side for Slow and Paused 1-leg Standing Calf Raises

Finished up with a nice cool down walk and Joint Mobility work

Great night!!

Friday Sept 7th morning

Wonderful morning today!

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility work

Hit 3sets of 10 for DVR Eagle Flexes

Got in 3 sets per side for 1-arm Bent-arm Lever Variations

Hit 3 sets per side for Air Baby Variations

Great morning!!

Thursday Sept 6th night

Wonderful training tonight!!

Started out with 3 sets of 20 for Freestanding Handstand Push-ups

Hit 3 sets of 5, 4 and 4 for Slow, Paused Extended Range of Motion Handstand Push-ups

Got in 3 sets of 10, 10 and 8 for DB Lateral Raises

Moved onto 3 sets of 8, 8 and 7 for Kneeling DB Biceps Curls

Hit 3 sets of 8 for Incline DB Curls

Got in 3 sets of 8 per side for 1-arm Seated DB Concentration Curls

Moved onto 3 sets of 10 per side for 1-arm Body Triceps Extensions

Hit 3 sets of 35 for Feet-elevated Chair Triceps Dips

Got in 3 sets of 10 for 2 DB Triceps Kickbacks

Moved onto 3 sets of 12, 10 and 8 for Hanging Leg Raises

Hit 3 sets of 15, 15 and 10 for V-ups

Got in 3 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work.

Great night!!

Thursday Sept 6th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 20 reps for each of the 4 directions for Neck Bridge work

Got in 3 sets of 10 for DVR Full Range Pec Contractions

Hit 3 sets per side for 1-arm Bent-arm Lever Variations

Got in 3 sets per side for Air Baby Variations

Hit the following:

3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

3 sets of 10 per side for High Side Kicks, 5 slow and 5 fast

Hit my Joint Mobility work and got in some nice Relaxed Stretching and Dynamic Stretching

Great morning!!

Wednesday Sept 5th

Very nice day today!!

This morning was:

Started out with Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Yoga, Wrestlers and Gymnastics Bridge wok

Hit some sweet Joint Mobility work

Got in 3 sets per side of Air Baby Variations

Hit 3 sets per side for 1-arm Bent-arm Lever Holds

Got in 3 sets per side for 1-arm Bent-arm Lever Variations

Hit 2 minutes of Down Dog to Up Dog Spinal Wave Flows

Got in 2 minutes of Twisting Crescent Lunge Flows

Hit 2 minutes of Crab Reach Flows

Got in 2 minutes of Shin Box Extension Flows

Hit 2 minutes of Camel Pose Flows

Got in 3 sets of 10 for DSR Leiderman's Presses

The evening was all about Joint Mobility work, Weighted Stretching, Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

Great day!!

Tuesday Sept 4th night

Great training tonight! Took it a little easier on the back, but killed the chest, hands, fingers and grip lol!!

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 5 per side for Slow Paused 1-arm Push-ups

Got in 8 sets of 8 for Weighted Straight Bar Chest Dips with only 10 seconds rest in between sets

Hit 3 run throughs of the Prasara Yoga Forward Pressure Flow

Moved onto 3 sets of 10 for DVR Pull-ups

Hit 3 sets of 10 for DVR Full Range Lat Contractions

Got in 3 sets of 10 for DVR Seated Rows

Hit 3 sets of 10 for DVR Bent Over Rows

Got in 3 sets of 10 for Back Extensions

Moved onto 2 sets of 20 for Finger Spear Push-ups

Hit 2 sets of 35 seconds for Towel Hangs

Finished up with Joint Mobility work

Great stuff!!

Tuesday Sept 4th morning

Great morning today!!

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 for DVR Eagle Flexes

Got in some sweet Joint Mobility work

Hit the following:

3 sets per side of Air Baby Variations

3 sets per side of 1-arm Bent-arm Lever Variations

3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks,    5 slow and 5 fast

3 sets of 10 per side of Low Round Kick to High Round Kick, 5 slow and 5 fast

3 sets of 10 per side for High Hook Kick to High Round Kick, 5 slow and 5 fast

3 sets per side for High Round Kick Static Holds

Got in a nice mixture of Relaxed Stretching, Dynamic Stretching and Strength Stretching

Great morning!!

Monday Sept 3rd night the New Cycle Starts

Great training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Slow Elevated Pistols

Got in 8 sets of 8 for Deep Gironda Style Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 8 for Slow, Paused Goblet Squats

Moved onto 3 sets of 15 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/Hip Thrusts with only 10 seconds of rest between sets

Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Hit 2 sets of 16 per side for 1-leg Standing Calf Raises

Hit 1 set of 100 for Weighted Adductor Flies

Finished up with a mixture of Joint Mobility, Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night back!!

Monday Sept 3rd morning

Great morning today!!

Started out with Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for DVR Full Range Pec Contractions

Got in 3 sets of 10 for DSR Neck work Looking in both directions

Hit 1 sets of 20 in each of the four directions for Neck Bridge work

Hit Isometric Power Flexes in each direction for the neck

Got in the following:

3 sets of per side for Air Baby Variations

3 sets per side for 1-arm Bent-arm Lever Variations

Also hit some sweet Joint Mobility work

Got in some nice Strength Stretching, Isometric Stretching, Dynamic Stretching and Relaxed Stretching

Great morning!!

Saturday September 1st and Sunday Sept 2nd

Nice days on both days

Hit Joint Mobility work on both mornings

Took both evenings off

Looking forward to Monday!

Friday Aug 31st night

Wonderful night tonight! Continuing the Tabula Rasa and healing.

Started out with 6 minutes of the Forest Flow from Prasara Yoga

Then hit the following:

2 minutes of Down Dog to Up Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Shin Box Extension Flows

2 minutes of Camel Pose Flows

Great night.

Looking forward to next week and the new cycle!!