RETURN TO FULL PROGRAM

    • Run: 3min
      *Can replace with bouncing, jump rope, stairs, or any comparable activity that gets your heart rate / body temp up

    • Plank + downward dog (free-form exploration in/around plank and DD position): 1min
      *Intention: prepare wrists and shoulders for handstand while exploring angles and activations

  • 2 sets (no set timing):

    • Handstand: any

    • Split squat: any variation of split squat or couch stretch that provides hip flexor stretch (hold for 5-10 breaths per side)

  • 8 sets (begin set every 2.5 minutes; using interval timer: 8x @ 0-2.5-5-7.5-10-12.5-15-17.5min):

    *RECORD FINAL SET OF ALL 3

    • Pull-ups (pronated): 2B + 2R x 5-5-5-5-5-5-5-5 (8 sets of 5)

    • Seated Overhead Press: 10lbs DB’s x 5-5-5-5-5-5-5-5
      *Same as Z press but seated on bench with feet flat on floor

    • Back Squat: 45 x 5-5-5-5-5-5-5-5

  • 2 sets (rest as needed):

    *RECORD FINAL SET OF ALL 3

    • Shoulder stand: explore opening position, don’t worry about time of holds (for now, our focus is transitioning from full tuck to open tuck, shown as steps 4 and 5 in the video demo linked)

    • L-sit: explore angles, don’t worry about time

    • Loaded butterfly stretch: 15lbs DB on each knee, hold or move in/out for 5-10 breaths
      *Note: depending on the video (or your feedback), these may or may not be the mobility exercise that stays in this slow

    • Twist flop: 1min

MAURA: A Session

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • Pull-ups, final set

  • OHP, final set

  • Squat, final set

  • Shoulder stand, final set

  • L-sit, final set

  • Butterfly, final set