Ross Willsher Program 1 - October 2023
WORKOUT 1 - Handstands and Upper Body Strength
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Handstand Drills against the wall - Practise this class for the first week. Following weeks 5 sets of 30sec holds against the wall, focus on shoulder elevation
Free-standing handstand attempts - 15min. Take solid breaks and focus.
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets
Planche Push-ups - Heavy forward lean, elbows in. 5 sets of 6 reps
Dips - 4 sets of 8 reps. Small pause at the top after every rep
Rows - Horizontal, feet raised if possible. 3 sets of 10 reps
HYPERTROPHY
Push-Ups - Hands placed wider, no forward lean, close to max reps. Super-set with Cobra Pose - hands float, squeeze elbows in, keep feet on floor. 45sec hold - 2 sets
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
WORKOUT 2 - Lower body Mobility
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Single Leg Bridges - Heel elevated on chair/box - 3 sets of 12 reps each leg
Banded Reverse Squats - 2 sets of 15 reps each leg. Make it challenging!
Skipping / Jumping on the spot - 5 mins
STRENGTH
Pistol Squats - band assisted, elevate heel if needed. 6 slow reps each each leg - 4 sets
Side Lunges - super wide stance, lunge as deep as comfortably possible. Steady tempo - 5 reps on each side - 4 sets
Kneeling Lean-Backs - 4 sets of 8 reps, band assisted.
Locust Pose - 5 reps with the breath (exhale to lift) and hold on last rep for 5 deep/slow breaths - 4 sets
COOL DOWN
WORKOUT 3 - Body Maintenance
CORE
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
SHOULDERS
Passive Hang - 3 sets of 1 minute. Completely passive
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Banded Pull-Aparts - 2 sets of 15 reps. Only a small bend in the elbows.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
HIP MOBILITY
Banded Pancake - 15 reps with 1 min hold on last rep
Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand on a box
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate boxes
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
BREATHWORK
Alternate each week between Oxygen Table and Co2 Table ( beginner / intermediate / experienced )
ADDITIONAL WORK - Vinyasa Yoga
Practise one Vinyasa class a week for the month!
Explore any of the Immersive Breathwork classes