RETURN TO FULL PROGRAM

    • Arm circles: 20sec / direction

    • Up & down flow: 2min (1min slow to emphasize body connection -> 1min quick-ish to increase heart rate)

    • Wall straight-leg calf stretch: 30sec / side

    • Passive hang: 30sec

    • Side arm raises to full overhead position: 2.5lbs plates x 10

    • Bent-over shoulder extensions: 2.5lbs plates x 10

    • Wrist prep sequence: 5x + 5sec hold each
      *1st knuckle -> fingers -> hand push -> hand pull -> wrist flex

    • Prone body line: 10sec no-lift activation + 10sec lift

    • Side plank raises (elbow on bench): 8x, 1sec pauses at top & bottom
      *On all side planks, emphasize tilting at the WAIST rather than the hips

    • Rest 2min before first set of handstands

  • 3 sets:

    • 0min:

      • Heel pulls (keep going until ~ RPE 7, RECORD THIS SET)

      • Navasana: 10x + 10sec hold (only tap heels down between reps; note: control negatives)

    • 5min:

      • Elevated split-leg handstand (~25-40sec)

      • Jefferson curl: 15lbs x 10 + 20sec stretch

    • 10min:

      • Elevated split-leg handstand (~25-40sec)

      • Side lying side leg raises: 15x + 10sec hold (complete both sides)

  • 4 sets of ring push-ups + stiff-leg deadlifts:
    *Note: R9 = ring strap length set to 9 (unless foot position specified, assume feet directly under bar rings are hung from)

    • 15min:

      • PU: R9 x 9

      • SLDL: 55lbs x 11

    • 20min:

      • PU: R9 x 10

      • SLDL: 55 x 12

    • 25min:

      • PU: R9 x 11

      • SLDL: 55 x 13 (RECORD THIS SET)

    • 30min:

      • PU: R9 x 11 (RECORD THIS SET)

      • Single-leg RDL: bodyweight only x 6 (TEMPO: 3232, 3sec up/down, 2sec holds at top and bottom)
        *RECORD THIS SET

  • Shoulder Stand + L-sit + Mobility (4 sets):

    • 36min:

    • 41min:

      • 10sec tuck shoulder stand

      • 10sec tuck L-sit

      • Pancake good mornings: 15lbs x 10 + 15sec hold

    • 47min:

      • 10sec tuck shoulder stand

      • 10sec half L-sit (1 leg straight, 1 leg bent; switch legs after 5sec)

      • Drop stance squats: 5x per side; 1sec pause on first 4, 10sec pause on 5th rep (alternate sides on each rep)

    • 53min:

      • 10sec tuck shoulder stand (RECORD THIS SET)

      • 10sec half L-sit (1 leg straight, 1 leg bent; switch legs after 5sec; RECORD THIS SET)

      • Middle split: 30sec (hands supporting from floor; front of foot on floor)

    • 58-59-60-61-62min: Z press EMOM: 7.5’s x 7-7-7-7-7

    • 64min: 10 prone locust lifts + 10 prone cobra lifts + 10sec hold on final cobra

    • Side plank raises (elbow on bench): 8x, 1sec pauses at top & bottom

    • Twist flop: 1min

    • Jackhammer: 1min

    • Bench pec stretch: 1.25lbs plate in each hand x 60sec stretch

    • Shoulder capsule stretch: 30sec

    • Savasana: 3min or longer

MAURA: PUSH + HINGE (A: Volume)

Session feedback / difficulty ratings:

*Video Submissions:

  • RPU: final set

  • SLDL: final set

  • L-sit: final set

  • Shoulder stand: final set

  • Single leg RDL