Admin – Page 4 – Movement Practice Paris

Locomotion – April Project

Lizard slide switch

A. Kossack full sequence with weight 5rep/side
3 sets / rest 45 sec

B. Standing weighted pancake bounces 75 rep
3 sets / rest 60-90 sec

C. Straddle up 15 rep
3 sets / rest 90 sec

A. Kossack Shift + Squat Combination 5rep/side
3 sets / rest 45 sec

B1. Standing weighted pancake bounces 50 rep

B2. Straddle up 5 rep
3 sets / rest 60-90 sec

A. Kossack shifts 10 r/t
3 sets / rest 45 sec
*Progress in Depth, Weight and Time Under Tension (Duration of a single Rep) from Set to Set

B1. Weighted standing pancake 5 r

B2. Straddle up 5-10 r
3-4 sets / rest 60 sec

C1. Active seated pancake with weight 5-8 r

A. Kossack shifts 10 r/t
3 sets / rest 45 sec

B. Straddle up 10 r
3-4 sets / rest 60 sec

A. Kossack squat w/ counterweight 3-5rep/side
3 sets / rest 30

B. Standing pancake C/R 5-8 rep
4 sets / rest 30 sec

C. Seated pancake C/R 5-8 rep
4 sets/ rest 30-60 sec

A. Kossack squat holding support 3-5 rep/ side
3 sets / rest 30 sec

B. Standing pancake bends 8 rep
3 sets / rest 30 sec

C. Seated pancake bends 8 rep w/ 3 sec hold each rep
4 sets / rest 30