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## Workout Notes 📝



## Warm-Up & Mobility (10-15min)

### Blood Flow

- [ ] 10-20 [[Burpees]] or 30 [[Jumping-Jack]] or 1min [[Jumping Rope]] or 5min [[Light Jogging]]
- [ ] [[Crawling]] and/or [[Bear]] and/or [[Monkey]] and/or [[Frogger]] and/or [[Crab walk]]

### Mobility

- [ ] 10 [[Wrist Circles (separated)]]
- [ ] 10 [[Wrist Circles (together)]]
- [ ] [[Standing Wrist Stretches]] and or [[Kneeling Wrist Stretches]]
- [ ] 10 [[Arms circles]]
- [ ] 10 [[Elbows circles]]
- [ ] 10 [[Bodyweight Squat]]
- [ ] 60s [[Parallel bar support hold]]
- [ ] 60s [[Active hang]]
- [ ] 5 [[Skin the Cat - German Hangs]]

### Positional Drills (30-60s each, 3-6min long)

- [ ] 30s [[Plank]]
- [ ] 30s [[Side Plank]]
- [ ] 30s [[Reverse Plank]]
- [ ] 30s [[Hollow Hold]]
- [ ] 30s [[Arch Holds]]

## Skill & Technique Work (5-10min)

> [!EXAMPLE]- Goals 🎯
> ```tasks
> path includes 2-Areas/Sport
> tag includes skill
> ```

- [ ] [[Back-to-wall Handstand]] practice for 2min

Notes : 

## Strength Work (Concentric, eccentric, isometric) & Power

### Vertical

> [!EXAMPLE]- Goals 🎯
> ```tasks
> path includes 2-Areas/Sport
> tag includes vertical
> ```

- [[Pull-Up]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [ ] 10
	- [ ] 10
	- [ ] 10
- [[Dips]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [ ] 11
	- [ ] 11
	- [ ] 11

### Horizontal

> [!EXAMPLE]- Goals 🎯
> ```tasks
> path includes 2-Areas/Sport
> tag includes horizontal
> ```

- [[Horizontal rows]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [ ] 10
	- [ ] 10
	- [ ] 10
- [[Push-ups]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [ ] 11
	- [ ] 11
	- [ ] 11

### Legs

> [!EXAMPLE]- Goals 🎯
> ```tasks
> path includes 2-Areas/Sport
> tag includes legs
> ```

- [[Bench assisted pistol squat]] 3x5 → 15 with 2min rest at 10x0 tempo
	- [ ] 5
	- [ ] 5
	- [ ] 5

### Core

> [!EXAMPLE]- Goals 🎯
> ```tasks
> path includes 2-Areas/Sport
> tag includes core
> ```

- [ ] [[Elevated Tuck L-Sit]] for 60s total, in as many set as possible, not to failure
- [ ] 3x10s [[Compression Work]]
- [[Crunches]] 3x10
	- [ ] 10
	- [ ] 10
	- [ ] 10
- [[Bicycle crunches]] 3x10
	- [ ] 10
	- [ ] 10
	- [ ] 10

## Prehabilitation, Flexibility Work, Cool Down

- [ ] 1min of [[4-7-8 Deep Breathing]] (in through the nose and out through the mouth)