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Road to ONE FOR ALL :fire: (Fix Flexibility Imbalances (APT, Active…
Road to ONE FOR ALL :fire:
Heal Injuries
Right Groin
Right Hamstring
ACL/MCL/Meniscus
Fix Flexibility Imbalances
APT
Active Shoulder Flexion/Extension
Ankle Dorsi Flexion
Restriction in R Hip(External Rotation)
L Hip External Rotation in Leg Extension
Movement Goal
Full Splits Side and Middle(Will Feet Gripping Ground)
Step up 13"
Step Up 16"
Step-Up 18"
Body Weight Squat (Ass to Grass to Sticking Points)
BW Overhead squat Dowel (laser Eyes)
O bar Overhead Squat (Laser Eyes)
No A Score Deduction/Beautiful positions
STRENGTH GOALS
Weights
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
Bodyweight
Active Holds
Side Kick
Head Level Tip Wall Assisted (Bob OK)
Head Level Wall Assisted with Kick
Unassisted Tip Head Level
Unassisted with Kick Head Level
Front Kick Pointed/Flexed
90 Degree
Belly Button
Chest
Proper Bridge Hold (Low tension in Low Back)
Wall Walk (No low Back)
Matrix (Down)
Matrix (Up)
Walkover
Outside
Basic Jump Spins
360 with Take off
540 with Take off
720 with Take Off
Kick Spin
Take Off Practice
Jump 360 swap MB with Stand
Jump 540 swap MP and Stand
Jump 720 Swap MB for Stand
B-twist
Foam Pit Standing Air Sense Only
Hollow Position Practice
Standing Only Crash Pad in Foam Pit
Throwing it on Bounce Floor
Inside
Kick Spin
Basic Jump Spins
Actually Wushu Jump won't start till I am cleared, but basic drill will be fine