Training Program

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Training Program by Mind Map: Training Program

1. Mobility Flexibility

1.1. Split

1.1.1. Hip Flexors

1.1.2. Ankle

1.1.3. Hamstring

1.2. Backbend

1.2.1. Chest opening

1.2.2. Hip opening

1.2.3. Quads mob

1.2.4. Lower back conditioning

1.2.5. upper back extensions

1.3. Hip/Squat

1.3.1. Squating

1.3.2. Hip Flexors

1.3.3. Hip Opening

1.3.4. Ankle

1.4. Pancake

1.4.1. Hip opening

1.4.2. Hamstrings

2. Strength

2.1. Handstand Pushups

2.1.1. 1 minute hold handstand

2.1.2. wall handstand pushups

2.2. Planche pushups

2.2.1. backchain conditioning

2.2.2. tucked & adv tucked pushups

2.2.3. 1 minute hold full planche

2.3. Strict muscle up

2.3.1. chest to bar

2.3.2. front dips

2.3.3. russian dips

2.4. 1 leg strength

2.4.1. rumanian deadlift

2.4.2. bulgarian squat

2.4.3. pistol squat

3. Skills

3.1. Handstand

3.1.1. 1 minute wall handstand (back to wall)

3.1.2. 1minute wall handstand (chest to wall)

3.1.3. 1 minute elbowstand

3.1.4. 1 minute bakasana

3.1.5. bakasana to handstand

3.1.6. pincha tu handstand

3.2. Front Lever

3.2.1. negative holds

3.2.2. ice cream makers

3.2.3. negative descending

3.2.4. tucked > adv

3.2.5. straddle

3.2.6. 1 minute L-sit

3.2.7. Scapula conditioning

3.3. Planche

3.3.1. tucked > adv 1 minute holds

3.3.2. Lean forward 1 minute holds

3.3.3. elbow planche 1 minute hold

3.3.4. 1 hand elbow planche

3.3.5. backchain conditioning

3.3.6. shoulders & straight arms conditioning