HSPU Program Session 5

Prepare
Standing Knee to Chest 10 reps
Single Leg Deadlift 5 reps/side
Tall Kneeling Arm Raise 10 reps
Kneeling Arm Raise to Side 5 reps/side
GMB Vitamin Prepare

Practice
Vitamin session focusing on Kips.  Quality: Rough, Ease: Solid

Play
Reverse Roll and Forward Roll back.  Quality: Rough, Ease: Solid

Push
Elements Core Conditioning Circuit - 3 reps per set for 2 sets. Quality: Smooth, Ease: Solid

Waiter Walk with 16kg kettlebell - 40 sec. per arm for 2 sets

Finish with GMB Spine Mobility

Ponder
I'm pretty used now to not being able to do all the moves in a given Vitamin session.  But I should be more diligent at recording what areas of improvement were identified by that session.  Here are some, organized by movement type:

Kip - Get used to using hip explosion to shoot the feet into the air.  Improve control over feet landing on the ground instead of just slamming the feet

Cartwheel/Handstand Bail - Keep working on kicking higher/elevating the feet.

Tornado Kick/Butterfly Kick - Keep working on kicking higher/elevating the feet, hamstring flexibility, hip mobility