"Mamaconda" Exercise Library
Lower Body Strength
Upper Body Strength
General Flexibility: Shoulders & Hips
Flexibility: Front Split
Flexibility: Side Split
Skill: Pistol
Skill: Handstand
Workout Menu
Strength Build 1
(Rotate back and forth between exercise A1 and A2 until the sets complete, then move to B1/B2 and perform the same)
A1. Barbell Front Squat Warm-up doing sets of 5 reps until you reach a challenging set, then do 3 sets x 3 reps (60s rest between sets)
A2. Chin-Ups - Perform 3 x 8 Foot assist slowly, and 2 sets x 3 "fast" reps
B1. Deadlift from Rack 5 sets x 3-5 reps, last two sets should be challenging
B2. Standing Twist Press - 5 x 6 reps each arm, holding yoga block between knees
Optional:
C1. Jefferson Curl 2 x 8 reps (25-45# KB)
C2. Long Lunge Weighted Holds 2 x 30s holds on each leg holding dumbbell
Strength Build 2
(Rotate back and forth between exercise A1 and A2 until the sets complete, then move to B1/B2 and perform the same)
A1. Deadlifts from Floor - Take 3 warm-up sets x 5 reps, pausing at the knees and gently touching the floor. Then work up to the heaviest 4 reps you can, try to leave 1 reps in reserve.
A2. Dip with Foot Assist - 4 x 6 reps, last 2 reps of the set should be challenging
B1. Chin-Up ISO Holds - Using a chair, hold at the top of the Chin-up bar for 8s, then take an 8s break - do this a total of 3 times (24s total work). This counts as one set, perform 3 of these sets. Squeeze everything as hard as possible and try not to descend.
B2. Goblet Squats - 3 sets x 10 reps, try to find heaviest weight possible so the last 3 reps are challenging. It's okay if you get less reps as you get tired.
Optional:
B1. Single Leg Standing Fold - 2 x 6-8 reps, light to medium weight
B2. Tailor Pose - 2 x 60s holds using weights
Strength Build 3
(Rotate back and forth between exercise A1 and A2 until the sets complete, then move to B1/B2 and perform the same)
A1. Barbell Back Squats 5 x 5 reps, with a 2-second pause at the bottom of the squat each rep.
A2. Heavy KB Single Arm Rows - 5 x 10 reps
B1. Kickstand KB Deadlifts 3 x 10-12 reps
B2. Pushups - 3 sets x 5 reps, last set elevate 6-8" to a higher surface and do one final set to failure.
Optional:
C1. Shoulder Extensions 3 x 30s holds
C2. Rear Delt Flys - 3 x 12 reps, w/ 10-sec hold at end of each set
Skill: Pistol
(Rotate between A1 and A2 until finished, then move to B1 and B2, etc)
A1. Standing Hip Flexion - 2 x 20s of pulsing
A2. Hip Flexor Compressions - 2 x 15reps each leg
Skill Practice: Practice from a standing position and squatting with a counterweight. The practice holding the bottom position in a freeze.
You can also raise the heel at first to make it easier to hit the correct depth.
Skill: Multiple Chin-Ups
1. Fast chin-ups - for 3-4 reps, focusing on contracting fast to the top with foot assistance.
3. Chin-Up Negatives - From the top of the bar, perform a lowering on a 5-second count, then rest for 20s, and repeat a total of 3 times for 15s total lowering time. This is one set, aim for 3-4 sets.
2. Chin-Up Isometric Holds - 8sec holds, 8s break, repeat 3 times as one set. Perform 3 sets total.
Skill: Handstand
(TBD)
