Day 2 of the ninja blueprint and I’m already sore as shit. Awesome. Clearly got a long way to go.
This session was a focus on Weightlifting, complemented by some gymnastics dynamic strength work and shoulder prehab/mobility work.
Foam Roll – Adductors, ITB, Quads, Thoracic, Pecs, Hip Flexors
Lacrosse Ball – Calves, Piriformis
Pulse Raiser – Skipping for 200 contacts
Mobility – Variety of exercises for 5 minutes, specific attention to ankles, hips/adductors and thoracic spine.
2 sets x 10r GHD with PVC pipe behind neck – also courtesy of Klokov.
Handstands – 5 sets for max. time on paralettes – with aid of the wall where necessary. The goal here is to really differentiate between a stacked position versus a banana-shaped handstand. Banana is much easier to hold, but stacked is the style I’d rather master.