-10 alternating ATG split squats
– 8 GHD Hip extension, arch up, twisting arch up, circle arch up or hamstring raises according to ability
For the ATG split squat, build weight across sets according to ability.
Test the unweighted standard in the first set https://www.youtube.com/watch?v=WHHI9l8Zp40&t=5s
If you cannot straighten the back leg or feel restricted, regress as follows by elevating the front foot and/or using a brace https://www.youtube.com/watch?v=UbDSBFSaPvI&t=3s
If you can do the unweighted standard or close then add weight. Today we will add weight with dumbbells in each hand https://www.youtube.com/watch?v=eJcvTOk5TOw&t=7s
Start with 5% bodyweight in each hand and aim for good form.
Experienced athletes who have done this, Don’t go heavier than 25% bodyweight in each hand
GHD hip extension https://www.youtube.com/watch?v=P0iuN0xygc0
Twisting arch up https://www.gymnasticbodies.com/exercises/twisting-arch-up/
Circle arch up https://www.gymnasticbodies.com/exercises/circle-arch-up/
Hamstring raise https://www.youtube.com/watch?v=y0RcSbLv7V8
Regress the hamstring raise by holding a PVC pipe vertically against the floor or using a band
Further hamstring raise regressions are here https://www.youtube.com/watch?v=04wrwxwrCnI&t=5s “