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Warmup + Skills

https://antranik.org/

https://antranik.org/

Warmup

10-15 reps

Scapular Shrugs

10-15 reps

10-15 reps

Shoulder Rolls In Downward Dog

10-15 reps

Straight Arm Pull Down

10-15 reps

Straight Arm Push Forward

10-15 reps

Band Dislocates

10-15 reps

External Rotation

10-15 reps

Delt Raise (bottom Half)

10-15 reps

Delt Raise (top Half)

10-15 reps

10 reps

10 reps

Front Facing Elbow Rotations

10 reps

Side To Side Wrist Stretch

10 reps

Rear Facing Wrist Stretch – Palms Down

10 reps

Rear Facing Wrist Stretch – Palms Up

10 reps

Rear Facing Elbow Rotations

10 reps

Forward Facing, Lean Forward As Much As Possible

10 reps

Bodyline Drills

Plank Shoulder Taps

30-60 s

30-60 s

30-60 s

30-60 s

30-60 s

Standing Arch Hold

30-60 s

Skill Work - Rings

Neutral Rings Support Hold

60 s

Rto Support Hold

60 s

Rto Support Hold With Lean

60 s

Hollow Inverted Hang

10-15 s

Rto Inverted Hang

10-15 s

Inverted Hang With Hips Slightly Ahead Of Shoulders

10-15 s

Rto Inverted Hang With Hips Slightly Behind Shoulders

10-15 s

Incline Rings Plank

60 s

Rings Plank (rings Close To Ground)

60 s

Rto Plank (45-90°, Forearms Touching Rings)

60 s

30s Rto Plank Lean (60-90°, Forearms Not Touching Rings)

2 reps

Tuck Shoulderstand

10-20 s

Tucked Skin The Cat 5x2

5 reps

Piked Stc With Straight Legs 5x2

5 reps

Skill Work - Floor

Foot-supported L-sit

10-30 s

One Foot Supported On A Block

20-30 s

3 reps

3 reps

Peacock Pose 20s

3 reps

Alternating Leg Extensions In Tripod Headstand

3-5 reps

Crow Pose Tipping

20 s

Dynamic Air Baby Extensions

5 reps

Static Air Baby Progressions

5 reps

Half Au Cortado

10 reps

10 reps

Au Cortado Presses

10 reps

10 reps

10 reps

Rotations Into Low Bridge (beginner)

10 reps

Rotations Into Low Bridge

10 reps

Rotations Into One Arm Low Bridge (advanced)

10 reps

60 s

Foot Supported Bound Hes

60 s

One Foot Supported Bound Hes

60 s

Tucked Bound Hes

60 s

Bound Headstand

60 s

Skill Work - Handstand

Rear Delt Pull Apart

10 reps

10 reps

Childs Pose With Side Stretch

10 reps

Band Dislocates

10 reps

Rear Delt Pull Apart

10 reps

10 reps

Childs Pose With Side Stretch

10 reps

Band Dislocates

10 reps

Rear Delt Pull Apart

10 reps

10 reps

Childs Pose With Side Stretch

10 reps

Band Dislocates

10 reps

Rear Delt Pull Apart

10 reps

Childs Pose With Side Stretch

10 reps

10 reps

Band Dislocates

10 reps

Wall Plank (inverted 45° Bodyline Drill)

1 mins

Chest To Wall Hs With Hands <12 Inches Away

1 mins

Chest To Wall Hs With Hands <12 Inches Away

1 mins

Chest To Wall Hs With Hands <12 Inches Away

1 mins

Chest To Wall Hs With Hands <4 Inches Away

30 s

Chest To Wall Hs With Hands <4 Inches Away

30 s

Chest To Wall Hs With Hands <4 Inches Away

30 s

Chest To Wall Hs With Hands <4 Inches Away

30 s

Chest To Wall Hs With Hands <4 Inches Away

30 s

Cast Wall Walks

30-60 s

Shoulder Shrugs In A Hs

30-60 s

30-60 s

L-handstand Push Ups

10 reps

L-handstand Push Ups

10 reps

L-handstand Push Ups

10 reps

L-handstand Push Ups With One Leg Up

5-8 reps

L-handstand Push Ups With One Leg Up

5-8 reps

L-handstand Push Ups With One Leg Up

5-8 reps

One Leg Assisted Hold

15 s

One Leg Assisted Hold

15 s

One Leg Assisted Hold

15 s