How to do specific moves for skills, Exercises for Game Theory. A.P. University of Law
alfredo-romero-2
alfredo-romero-2

How to do specific moves for skills, Exercises for Game Theory. A.P. University of Law

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In this book you will learn how to properly do them in good form
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-One Arm Chin Up

1) Archer Chin Up 3x6-8

2) Negative Archer Chin Up 3x5-7

3) One Arm Chin Up Negative 3x4

4) L-Sit Archer Chinups 3x5-6

5) Towel ASsisted Chin Up + No assistance Negative 3x5-7

6) Half One Arm Chin Up + Negative 3x4

7) 3 Seconds Pause One Arm Chin Up Negative 3x4

-Handstand

-V Sit

Passive Flexibility

1) Bent Downward Dog 3x30 Seconds

2) Hanging Pike Stretch 3x30 Seconds

3) Bent Standing Pike 3x30 Seconds

Compression Circuit

1) Seated pike lifts 3x30 Seconds

2) Seated Pike Stretch 3x60 Seconds

3) Seated single Leg Pike lifts 3x30 Seconds

4) Seated Pike Stretch 3x60 Seconds

v Sit Exercises

1) Hanging Leg Lifts 3x10

2) Hanging L-V Lifts 3x8

3) V-Sit Tuck Walks 3x30 Seconds

4) High Tuck V-Sit 3x25 Seconds

5) V Swings

-Dragon Flag

1) Hollow Body Hold 4x25 Seconds

2) Negative Tuck 4x8

3) Negative Straddle 4x8

4) Straddle Body Lever 4x6

5) Negative Full Body Lever 4x5

6) Straight Body Lever 4x5

-Impossible Dip

1) Invert Plank 3x30 Seconds

2) Tricep Extension 4x10

3) Tricep Extension Parallel Bar 4x10

4) Negative Tricep Extension Parallel Bar 4x7

5) Assisted Impossible Dip 4x6

-Front Lever

Preparatory Exercises

1) Straight Arm Pullovers 4x8

2) Weighted Pull Ups 4x6

3) Straight Arm Pull Up 4x6

4) Inverted Row 4x8

Progressions

1) Tuck Front Lever 4x25 Seconds

2) Flat Back Tuck Front Lever (Advanced Tuck) 4x25 Seconds

3) One Leg Front Lever 4x25 Seconds

4) Straddle Front Lever 4x10 Seconds

Cues

Squeeze the rings or the bar

Keep arms glued to the side of the body

Flex the back and the chest

Actively push down with your hands

Squeeze the butt and the legs tightly

Try to rip the bar apart with your hands

Try to depress and retract the scapula

Try to lean with your head back lengthening your neck behind while

pressing down the bar towards your hips

Think of pulling your shoulders back away from your hands while pushing

your hands down towards your hips

If you cannot maintain a flat back (straight body) it is due to a weakness

in the core.

If you cannot maintain your feet elevated it is due to a weakness in the

shoulder girdle and lats

Keeping the elbows straight is necessary to gain the maximum strength

gains from the movement.

-Muscle Up

1) One Muscle Up Try

4) Pull Ups 4x10

3) Straight Bar Dips / Russian Dips 4x10

4) Explosive Pull Ups 4x5

5) Jump to Muscle Up 4x5

-Back Lever

1) German Hang 4x10 Seconds

2) Skin The Cat 4x10

3) Tuck Back Lever 4x15 Seconds

4) Advanced Tuck Back Lever 4x15 Seconds

5) straddle Back Lever 4x8 Seconds

6) Half Lay / One Leg Back Lever 4x8 Seconds

7) Full Back Lever

-Backflip

-Mobility

1) Standing Overhead Mobility Test

2) Overhand & Underhand Rotations

3) Standing Overhead Stretch

4) Backbend Progression

- Overhead Mobility

1) Foam Roller Bar Behind

2) Straigh Arms

3) Elastic Band Arms Behind

4) Bridge

5) Fixed Bar Seated

- Forearm/Wrists

1) Up And Down

2) Side to Side

3) Wrist Curl 1 - 2

4) Behind Back Wrist Curl

-Alternative Exercises

Planche Press

Planche Lifts

Shoulder Press

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