HSPU Program Session 55

Prepare
Mulligan shoulder rehab exercise
Standing Knee to Chest
Front Scale w/ Hip Thrust

Practice
Antagonist Pair
Shrimp Squat (both arms in front) - 4 sets 4-5 reps - Quality: Smooth, Ease: Solid
Single Leg Deadlift w/ 24kg KB -  4 sets 6 reps/leg - Quality: Rough, Ease: Solid
2 min. rest between sets

4 min rest after last antagonist pair set.

Push
24kg KB 1-arm swing - 10 reps/set for 1 set per side
32kg KB 2-arm swing - 10 reps/set for 4 sets
24kg KB 1-arm swing - 10 reps/set for 1 set per side
24kg KB 2-arm swing - 10 reps/set for 2 sets

Standing Straddle Good Morning - 10 reps with 20 sec. stretch at bottom of last rep
Jefferson Curl - 10 reps with 20 sec. stretch at bottom of last rep
Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Brachial Hang - 2 sets of 30-60 sec.

Ponder
I was thinking of going for 5 sets for each exercise in the antagonist pair but my legs were starting to feel done after the 4th set. I started the swing portion of the workout with 1 set of 1-arm swings for each arm, since it's been months since I've practiced this movement, before working through the 2-arm swings with the 32kg KB.  

I still have a ways to go before I take on the straddle variation of either the Bent-Arm Stand - as part of the GMB HSPU program - or the Front Lever.  However, I realized I should work some more on improving my hamstring flexibility for the straddle, and not just rely on the Single Leg Deadlift and KB Swing to improve hamstring mobility.  Thus, I added the Standing Straddle Good Morning from the video below and may also add band-assisted stretching, which is also shown in the video: