Program: ANDREW PIRES

WARM-UP, PART ONE

Choose a session to begin:

Tabletop glute kickbacks: 20 per leg (not alternating; primary focus: light stimulation / blood flow to glutes; you may be able to feel a small quiver in the glute as you raise up toward the top position - while not a requirement, this is a positive sign that we're getting good activation without excess tension)

Pike stretch: 5 breaths per hold x 3 reps (knees locked; focus on gradually allowing upper body to go limp and release into the stretch rather than any reaching at all)

FF (2min): chest/shoulder stretching on wall

FF (2min): squat + 4-legs (only hands/feet on floor)

Pike stretch: 5 breaths per hold x 3 (same as above)

Overhead raises + bent-over shoulder extensions: 5lbs (intensity can range from D2 to D3; see below for explanation of difficulty ratings)

Leg raise step-shift: 3min (demo linked above)

High monkey: As many reps as necessary to reach D3 intensity

Bear FF (any direction crawl and/or in-place stretching): D3

Crab FF (any direction crawl and/or in-place stretching): D2

PUSH POST A: Part 1/2; page

SET 1: Full push-ups (D2) + Foot-elevated bridges (D2) 

SET 2: Pike push-ups (D3) + Foot-elevated bridges (D3)

SET 3: Pike push-ups (D3) + Foot-elevated bridges (D3)

PUSH POST A: Part 2/2; page

SET 1: LS-BAS (D2) => Standing pike release (10B, easy depth)

SET 2: LS-BAS (D2) => Standing pike release (10B, easy depth)

SET 3: Dips (D3.5) => Triceps PD (D4) => none

PULL SQUAT A: Part 1/2; page

WARM-UP: 2a LCR (D3: 10+ reps) + split squat (D2; 3sec pause in each stretch)

ODD SETS: 3 pull-ups -> 2 split squats per leg (20lbs DB's, 3sec pauses)

EVEN SETS: 3 pull-ups -> 2 Cossack squats per leg (1x20lbs DB near chest, 3sec pauses)

Program: ANDREW PIRES

Andrew's Program 3x / week (Began Feb 10)