Sascha’s Training Program
(Oct 3-17)

Perform 3x / week on non-consecutive days

Warm-up

  1. Tabletop mobility — 2 minutes
    (:30 each — Spine, scapula, hips, wrists/hands)

  2. 4-Legged mobility — 1 minute
    (free-form movement from on hands and feet)

  3. Up & downs — 6x chest to floor + 6x back to floor
    (any method as long as it ends up symmetrical)

  4. Straight-leg bear crawl — 45 seconds

  5. Pseudo-hang — 30 seconds

  6. Frog hops — 15 hops

Strength & Skills

  1. Alternate between (2 sets each)…
    - Pike press (3s hold x 3-6 reps)
    - Hang tucks (3s hold x maximum reps)

  2. Alternate between (3 sets each)…

    - Ring push-ups (maximum reps)
    -     Ring rows (maximum reps)

    *Switch to next progression of push-ups and/or rows when you can do 12 reps of the current progression

  3. Alternate between (2 sets each)…
    - Psuedo L-sit (maximum timed hold with metronome)
    - Split squats (4s hold at bottom x 8-10 / leg)

Release & Breathwork

  1. Diagonal stretch — 2 sets of 10 reaches + 10sec hold per side

  2. Standing forward fold release — 1 minute

  3. Wim Hof breathing (1-4 rounds)
    - 30 “balloon” breaths
    - 1 calm in/out breath (don’t have to fully empty lungs)
    - Hold breath as long as possible without excessive strain (log hold times above)
    - Inhale and hold for 10 seconds (if doing another round, begin after hold)