Road to ONE FOR ALL 🔥

Heal Injuries

Fix Flexibility Imbalances

Right Groin

Right Hamstring

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APT

Active Shoulder Flexion/Extension

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Ankle Dorsi Flexion

Restriction in R Hip(External Rotation)

L Hip External Rotation in Leg Extension

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Movement Goal

Full Splits Side and Middle(Will Feet Gripping Ground)

Step up 13"

Body Weight Squat (Ass to Grass to Sticking Points)

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ACL/MCL/Meniscus

No A Score Deduction/Beautiful positions

STRENGTH GOALS

Weights

Bodyweight

1.5 Body Weight Deadlift and Squat

1.75 Body Weight Squat and Deadlift

2x Bodyweight Squat and Deadlift

1x BW Split Squat and SRDL

1.25x BW Split Squat and SRDL

1.5 BW Split Squat and SRDL

Active Holds

Side Kick

Front Kick Pointed/Flexed

90 Degree

Belly Button

Chest

Head Level Tip Wall Assisted (Bob OK)

Head Level Wall Assisted with Kick

Unassisted Tip Head Level

Unassisted with Kick Head Level

Proper Bridge Hold (Low tension in Low Back)

Wall Walk (No low Back)

Matrix (Down)

Matrix (Up)

Walkover

BW Overhead squat Dowel (laser Eyes)

O bar Overhead Squat (Laser Eyes)

Step Up 16"

Step-Up 18"

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Outside

B-twist

Inside

Basic Jump Spins

Kick Spin

Kick Spin

Basic Jump Spins

Take Off Practice

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Foam Pit Standing Air Sense Only

Hollow Position Practice

Standing Only Crash Pad in Foam Pit

Jump 360 swap MB with Stand

360 with Take off

540 with Take off

720 with Take Off

Jump 540 swap MP and Stand

Jump 720 Swap MB for Stand

Throwing it on Bounce Floor

Actually Wushu Jump won't start till I am cleared, but basic drill will be fine