Taking a break from pull ups for the first time in a while today. Pay attention to the movement when you do the toe squats. Make sure you get good calf raises out of them and concentrate on squeezing your quads and your core out of the squat. Push ups have been too easy lately. Today, we’ll be doing double the number of push-ups. If you draw a 9 in your push-up suit, you’re doing 18 push-ups! For the ring push-outs, put your feet in the rings, fairly low to the ground (maybe 2 feet high) and get in the up position of a push-up. Then you just want to push yourself like you were slowly swinging backwards. Let yourself come back to the starting position SLOWLY…
Warm up with some pull-ups and handstands, then throw in some curl iso holds after you finish the deck…
:: Movements ::
♣ = Toe Squats
♠ = Dips
♥ = Double Push-ups
♦ = Ring Push Outs
As usual, for more than one athlete, assign the suit to different exercises for each person. That way nobody ends up waiting on anyone else to perform an exercise. When a Diamond is drawn, each person does their specific Diamond movement.
I learned a lot from this post, much appreciated!