Positional and mechanical improvement:
Bodyweight movement- phase 1:
Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position
Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold
Push-up: Advanced suggestions include plyometric, Hindu push-up, rings.
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Phase 2: “Wolf Brigade Originals”
Elevator sit-up, band crawl, 360 sit-up
With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as wp-contentropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, choose 2 movements practiced above:
Perform 3 minutes of 3 reps + 3 breaths rest
Take 1 minute rest between the 3 minute sets. Be attentive to the details, scale as needed, and note sets completed.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!