growing
Billing
Annual Billing
Bill for base plan
29 dollars
290 for year
based on usage
Auto monthly meter
30-120 - 27 per 30 clients 90c per client per month
120-
35$ per
2025
Spanish
Push & Hip ER
Active Pigeon
A1: Ring Push-Ups (Bulgarian Ring Push-Ups, RTO Push-Ups)
8r + 10s hold
Phase 1: Feet lower than rings
Phase 2: Feet same height as rings
Phase 3: Add weight
A2: Pigeon on a bench (Phase 1 - Passive Stretch)
(Phase 2 - Active Reps)
(Phase 3 - Active Reps + Weight)
B1: Seated or Pancake Overhead Pressing
Barbell
Dumbbell
3 x 8-10r
B2: Active Opening to Bear Sit
3 x 10r
C1: Ring Tricep Extensions
2 x 10-15r
(Regress to floor, weighted version is single arm overhead or double arm overhead)
C2: Horse Squat Hold
2 x 40s
D1: Lateral Raises, Front Raises
1-2 x until death
D2: Pissing Dog Hold (Block the hip)
1-2 x 15-20s hold
Pull / HIP IR
A1: Evloving Pull-Ups
(Neutral Grip, Bar Narrow, Bar Wide, Ring Mixed Grip, Ring Neutral Grip, Ring Pull-Up)
3-4 x 8r
Find weaknesses, what do you suck at? Do that until it improves then move on.
A2: Frog Rocks with IR > Overcoming Isometric Frog (weight plate on foot)
B1: Feet Elevated Ring Rows (Single ring or Neutral Grip) Alternative is Narrow Grip Rows
3 x 8-10
B2: 90/90 Banded or pulley IR Reps
C1: Single Arm Pulley (Kneeling) or Single arm pull-downs
C2: Cossack Reps - IR into ER
D1: Mid Back Focussed, Back supported rows
2-3 x 8-12 reps
Really focus on retracting and finding the top position - this should be mid back (between the scapulars) focussed and you should feel it there. Start light! Then slowly increase weight but do not sacrifice pausing at the top or full scap retraction.
E1: Anything bicep
Bicep Ring rows, Barbell Bicep Curls, EZ Bar Curls, Hammer Curls, Bicep Focussed Chins
1-3 x 10-12 reps or 60s of continuous work
Bonus work:
Inverted Deadlifts
TTB
Dragon Flags
Legs & Shoulder Rotation
A1: VMO Back Squats or Front Squats - pump up those quads!!
3-5 x 8-10 reps
A2: Americana on the wall - Passive + PAILs, Americana PAILS & RAILs
3 x 30s passive, 10s push
B1: Romanian Deadlifts (with deficit if wanted)
3 x 6-8r
B2: Weighted IR Work (upper arm horizontal, medial or lateral shifts)
C1: Weighted Lunge, Bulgarian Split Squat (Quad Focus), Bulgarian Split squat (Glute Focus) optional elevation,
3 x 8-10r
C2: Jesus on the rings or Pec Stretch
3 x 60s (add isometric if wanted)
D1: Hamstrings on the rings or Hamstring Curl
D2: Banded Lat work
E1: Single Leg Calf Raises
E2: Wall Toe Raises
Pull
Hip IR
Horizontal, vertical, pulling, close grip, wide grip Single Arm Pulley action
Rings in the shed action
Legs
Single leg work, stability, build quads, glutes, calves
Immersed in the weights
Quad - niggly
No riding bike
Weight stuff but backed off
8a boulder
Work got in the way…
How much time?
Going in the shed
Bent over rows
Not bad shape - step downs on the box
Good on the right leg
Go steady on leg stuff.
Good basic stuff - nothing too wild
Basic mobility
Day to day - up early
Dad’s workshop
Home by 3-4pm each day
2 hour sessions
General Week
Left hand is fucked - can’t climb
Back-burner
Main goal - train/climb 3-4 days per week
Do some conditioning
Rehab year
2-3 x per week
Squat racks
Bars - TRX
Shed:
Small DB
10kg KB
Olly BB
25, 20, 15, 10, 5 plates
Bench
Rack
Rings
EZ Bar
Quad - partial tear of quad tendon
Stability - missing
Disposition in the hip - lots
IR / ER
Core -
Push
Pull
Legs
Front squat
Back squat
Dead
Bench: 300mm
Number 1: legs!
A1:
A2:
B1:
B2:
C1:
C2:
D1:
D2: