Indoor Travel Workouts
2-4x / week

  • *Note: On exercises that include a timed stretch (especially pike), the goal is not to spend the entire time at maximum stretch. The goal is to gradually release more and more tension to relax into the stretch more with each breath.

    • Pogo: 1min
      *Like jackhammer, but keeping all weight on toes and slightly leaving the ground on each bounce

    • Slow squat
      *Tempo: 30sec down / 15sec hold / 15sec up

    • Slow overhead side bend
      *Tempo: 10sec up / 10sec hold / 10sec down (simultaneously raise arm from side and tilt torso sideways)

    • Slow pike stretch
      *Tempo: 30sec down / 30sec hold / 30sec up

    • Bent-over shoulder extension (4 reps)
      *Tempo: 5sec up / 5sec hold / 5sec down (transition directly to plank upon completion, before coming up)

    • Plank + Downward dog
      *Tempo: 30sec in plank / 30sec slow transition to DD / 30sec in DD (then transition directly into cobra)

    • Cobra
      *Hold for 20sec (unlike video, only lift up to the extent that you can do with front of hips still on the floor; arms will likely be bent and working to hold you; aim to find a submaximal depth in which you can prioritize finding a stretch in the upper abdominal area near solar plexus)

  • *NOTE: Each strength set will include a handstand, a squat/lunge, a push-up variation, and a pike variation. Rest between sets will be dictated at the end of each round.

    Tempos will be denoted as X-Y-Z where X = down, Y = hold, Z = up (all in seconds).

    • Frog stand: 15sec hold

    • Squat: 6 reps @ 5-2-5 tempo

    • Knee push-ups: 4 reps @ 4-2-2 tempo

    • Pike: 8 reps @ 3-3-3 tempo

    • REST: 1min

  • *NOTE: From this point forward, if no tempo is listed, simply aim to for a standard, smooth tempo. Rule of thumb: if you can do it smoothly and feel the engaged muscles throughout all portions of the rep (esp. the negative), it's slow enough.

    • Handstand kick-ups (fight for it!): 5 / leg
      *Note: any hold of 5sec+ counts as the last hold for that side, even if 1st rep

    • Squat: 25 reps

    • Knee push-ups: 10 reps

    • Foot-on-foot pike: 10 reps / leg
      *Stand on 1 foot and place the other foot on top of the standing foot/ankle for added stability; keep standing leg straight and slowly fold forward to touch floor

    • REST: 90sec

    • Handstand kick-ups: 5 / leg

    • Squat: 25x

    • Knee push-ups: 15x

    • Foot-on-foot pike: 12x / leg

    • REST: 2min

    • Twist flop: 1min

    • Jackhammer: 1min

LIGHT Home Sessions

Warm-up + Flows:
*Rest as needed between sets

  1. Jackhammer: 5min
    *Note: this is a slightly different form of jackhammer than we usually do; if you ever have extra time, feel free to do the full length of the video in the link

  2. Low flow: 2min

  3. Foot-slide flow: 2min
    *Can include standing, lying, and everything in between as long as neither foot ever breaks contact with floor

  4. Triple-step flow: 2min
    *Start on 1 foot and do 3-step flow sequences (can step, hop, or “float”) that each end in a slow-down or pause on 1 foot (due to odd number of steps, pauses should alternate between left/right foot)

  5. Ostrich pike walk: 2min
    *Front leg straight, back leg bent; breathe out to lower, in + out in stretch, in to come up

  6. Ring hang (can be stationary or swinging): 30sec

  7. One foot in-place flow: 1min per foot
    *Can include standing, lying and anything in between with any part of the “rooted” foot staying in contact with a single place on the floor

Handstand + Mobility:
*Rest as needed between sets

  1. “Light-foot” handstand: 30sec hold
    *Chest-to-wall split position, ~1 toe lightly on wall

  2. Diagonal stretch: 30sec / side

  3. Split toe pulls to balance

  4. Diagonal stretch: 30sec / side

  5. Split toe pulls to balance

  6. Elephant walk (all fingertips on floor): alternate legs x 1min, then both legs at the same time for 30sec
    *Start both the alternating and simultaneous portions of the set with very brief lock-outs, then build up to 1-3sec pauses gradually with each rep

Strength:

  1. Bent-leg pulls: 5x
    *Set pull-down bar to roughly eye level when sitting on floor

  2. Bodyweight squats: 5p5s (5 reps w/ 5sec hold at bottom of each)

  3. Knee push-ups: 5x

  4. Rest 3min

  5. Straight-leg pulls: 3x

  6. Squat jumps: 10x

  7. Full push-ups: 5x

  8. Elephant walk (fists on floor): alternate legs x 1min, then both legs at the same time for 30sec
    *Start both the alternating and simultaneous portions of the set with very brief lock-outs, then build up to 1-3sec pauses gradually with each rep

Cool-down:

  1. Twist flop: 2min

  2. Jackhammer: 1min

  3. Standing stillness: 1min

Thanksgiving week homework:

Handstand Homework (SAT)

    • Run (2min)

    • Downward dog shoulder openers: 10x + 10sec hold

    • Tabletop wrist prep: finger shaping practice x 30sec

    • Hand figure-8’s: 30sec index leads + 30sec pinky leads

    • Rest at least 2min before first handstand

  • 5 sets (rest at least 2min btw sets):
    *Note: don’t worry about tracking how long each set lasts, just go until you can’t maintain high quality attempts and then rest. Re-watch the video of each exercise during the rest break before you perform that exercise, attempting to FEEL it in your own body.

    1. Chest-to-wall switches
      *Watch from 20sec mark of video

    2. Toe pulls

    3. Heel pulls

    4. Toe pulls

    5. Heel pulls

    • Crab bridge: 5 reps + 10sec hold in both positions (bridge, then sit-back)

    • Twist flop: 1min

    • Jackhammer: 1min

    • Standing stillness: 2min

SARAH: Remote Training