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