Legs/Knee Rehab

1. Tibialis Raise x 25 reps

2. FHL Calf Raise x 25
Leaning against wall back your feet until at full ankle stretch and heels barely touching floor. Do calf raises driving through the big toe.

3. Tibialis Raise x 25

4. KOT Calf Raise x 25
Stand arms length from wall, bend knees until heels want to come up. Body should be parallel to wall with feet trailing behind trailing.

5. Patrick Step x 25 reps
Standing on one foot, reach opposite heel to the floor. Lower slowly, try to extend range touch heel and press back up.

6. ATG Split Squat 5 x 5
Feet hip width apart. Rear foot stays on toes, knee never touched ground. Forward foot starts flat, heel lifts at bottom of movement. Heel ends up directly under butt. Contract rear flute to keep leg elevated.

7. KOT Squat 5 x 5
Using wall or couch or chair, squat by letting knees fall forward and body stays rigid. Flex abs and glutes to stay steady on the way down and on the way back up. Push knees forward little by little.

8. Elephant Walk 30 reps per leg
In a pike, bend one knee and stretch the other to full stretch. The goal is to work hands closer and closer to feet.

9. L-sit 60s total goal
4 sets of 10s and I was spent today.

10. Couch stretch 60s per leg
Back leg against wall. Work to sit straight up against wall, foot in dimple of butt cheek.

11. Outer Glute Stretch
Find high surface, rotate leg sideways so lower leg runs along horizontally. Drive foot into surface. Lean in with flat back.

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Upper (Rings)

Warm-up sequence

Baby Muscle Up
5r
5r
5r
4r
4r

Tuck to Tuck Stand (parallettes)
3r
3r
3r
3r
3r

Inverted Push-up
5r
5r
5r
5r
5r

Ring Push-up (Feet in rings)
8r
8r
8r

Inverted Pull-up
8r
7r
8r
7r
8r

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Legs/Knee Rehab

1. Tibialis Raise x 25 reps

2. FHL Calf Raise x 25
Leaning against wall back your feet until at full ankle stretch and heels barely touching floor. Do calf raises driving through the big toe.

3. Tibialis Raise x 25

4. KOT Calf Raise x 25
Stand arms length from wall, bend knees until heels want to come up. Body should be parallel to wall with feet trailing behind trailing.

5. Patrick Step x 25 reps
Standing on one foot, reach opposite heel to the floor. Lower slowly, try to extend range touch heel and press back up.

6. ATG Split Squat 5 x 5
Feet hip width apart. Rear foot stays on toes, knee never touched ground. Forward foot starts flat, heel lifts at bottom of movement. Heel ends up directly under butt. Contract rear flute to keep leg elevated.

7. KOT Squat 5 x 5
Using wall or couch or chair, squat by letting knees fall forward and body stays rigid. Flex abs and glutes to stay steady on the way down and on the way back up. Push knees forward little by little.

8. Elephant Walk 30 reps per leg
In a pike, bend one knee and stretch the other to full stretch. The goal is to work hands closer and closer to feet.

9. L-sit 60s total goal
3 sets of 10s and I was spent today.

10. Couch stretch 60s per leg
Back leg against wall. Work to sit straight up against wall, foot in dimple of butt cheek.

11. Outer Glute Stretch
Find high surface, rotate leg sideways so lower leg runs along horizontally. Drive foot into surface. Lean in with flat back.

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Upper (Rings)

Warm-up sequence

Baby Muscle Up
5r
5r
5r
4r
4r

Tuck to Tuck Stand (parallettes)
3r
3r
3r
3r
3r

Inverted Push-up
5r
5r
5r
5r
5r

Ring Push-up
8r
8r
8r

Inverted Pull-up
8r
8r
8r
8r
8r



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Knees/Legs

1. Tibialis Raise x 25 reps

2. FHL Calf Raise x 25
Leaning against wall back your feet until at full ankle stretch and heels barely touching floor. Do calf raises driving through the big toe.

3. Tibialis Raise x 25

4. KOT Calf Raise x 25
Stand arms length from wall, bend knees until heels want to come up. Body should be parallel to wall with feet trailing behind trailing.

5. Patrick Step x 25 reps
Standing on one foot, reach opposite heel to the floor. Lower slowly, try to extend range touch heel and press back up.

6. ATG Split Squat 5 x 5
Feet hip width apart. Rear foot stays on toes, knee never touched ground. Forward foot starts flat, heel lifts at bottom of movement. Heel ends up directly under butt. Contract rear flute to keep leg elevated.

7. KOT Squat 5 x 5
Using wall or couch or chair, squat by letting knees fall forward and body stays rigid. Flex abs and glutes to stay steady on the way down and on the way back up. Push knees forward little by little.

8. Elephant Walk 30 reps per leg
In a pike, bend one knee and stretch the other to full stretch. The goal is to work hands closer and closer to feet.

9. L-sit 60s total goal
3 sets of 10s and I was spent today.

10. Couch stretch 60s per leg
Back leg against wall. Work to sit straight up against wall, foot in dimple of butt cheek.

11. Outer Glute Stretch
Find high surface, rotate leg sideways so lower leg runs along horizontally. Drive foot into surface. Lean in with flat back.

Sent from my iPhone

Legs

1. Tibialis Raise x 25 reps

2. FHL Calf Raise x 25
Leaning against wall back your feet until at full ankle stretch and heels barely touching floor. Do calf raises driving through the big toe.

3. Tibialis Raise x 25

4. KOT Calf Raise x 25
Stand arms length from wall, bend knees until heels want to come up. Body should be parallel to wall with feet trailing behind trailing.

5. Patrick Step x 25 reps
Standing on one foot, reach opposite heel to the floor. Lower slowly, try to extend range touch heel and press back up.

6. ATG Split Squat 5 x 5
Feet hip width apart. Rear foot stays on toes, knee never touched ground. Forward foot starts flat, heel lifts at bottom of movement. Heel ends up directly under butt. Contract rear flute to keep leg elevated.

7. KOT Squat 5 x 5
Using wall or couch or chair, squat by letting knees fall forward and body stays rigid. Flex abs and glutes to stay steady on the way down and on the way back up. Push knees forward little by little.

8. Elephant Walk 30 reps per leg
In a pike, bend one knee and stretch the other to full stretch. The goal is to work hands closer and closer to feet.

9. L-sit 60s total goal
3 sets of 10s and I was spent today.

10. Couch stretch 60s per leg
Back leg against wall. Work to sit straight up against wall, foot in dimple of butt cheek.

11. Outer Glute Stretch
Find high surface, rotate leg sideways so lower leg runs along horizontally. Drive foot into surface. Lean in with flat back.





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BAS

Total time: 65:00

Warmup 0:00-17:00

Shoulder warm-ups with red band 
Pull-aparts x 10 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Wrist conditioning routine 

T- presses DB 
25lb x 8 each side x 2 sets 

Pseudo-planche Pushups/Cubans on rings
6r / 6r
6r / 6r
6r / 6r

15:00 - 34:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold) 
BW x 5/60s 
BW x 5/60s tempting to shift weight to feet. 
BW x 5/60s keep pressure on triceps and shoulders. 
BW x 5/60Strong straight through. Tough set. 
BW x 5/60s strong set. Might have had another, but straight through. Last week was broken 

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression. 

35:00 - 47:00 (Didn't do today)
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side 

9 sec =
6 sec -3
8 sec -1
7 sec 
7 sec 
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted 

48:30 - 55:00
Inverted Rows on Rings 
(Feet on ball)
6r

5r

6r

5r

5r

Headstand leg raises 
5r
5r
5r

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