WOD
5 rounds
-10 alternating ATG split squats
– 8 GHD Hip extension, arch up, twisting arch up, circle arch up or hamstring raises according to ability
Scaling:
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 “