Online Coaching Sample Session

Drill

Volume

Neck (up & down, right to left, circles, half circles, forward & backward, side to side – 10 reps per drill
Shoulder / scap (forward rolls, backward rolls, opposite rolls) – 10 reps per drill
Elbows (elbow extensions) – 10 reps per drill
Spine (simple downward spinal wave – simple upward spinal wave, lateral tilts, circles) – 5 reps per drill
Pelvis (circles) – 10 reps
Knees (bounces with internal rotation) – 10 reps per drill
Feet (outer edges leans, flat to half pointes for reps, flat to half pointes for time, curled toes bounces) – 10 reps + 20sec hold for the half pointe holds

Drill

Volume

Rest

A°) QDR prep 10 reps per drill 60 sec between drills
     
B) Passive Hanging 35 sec x 4 sets

90 sec

     
C°) Silat walk 6 strides  

Record and send me 1 set of B and C.

 

Drill

Volume

Rest

A°) S rolé 10 reps each side No rest
B°) 90/90 back rolls 10 reps each side
C°) Spiral 10 reps each side
Repeat A – C for two sets 3 min between sets

 

Drill

Volume

Rest

A ) S role to 90/90 back roll 60 sec x 3 sets 2 min between sets
B ) Spiral to S role 60 sec x 3 sets 2 min between sets

Find a way to connect the Silat Crawl with the Spiral to S rôlé followed by the S-rôlé to 90/90 back roll .

Record and send me one set.