Zurich Workshop – Sept 14-15

Saturday 14th – Sunday 15th September – 10am-4pm (both days)

Location:

Laboratorium

Binzstrasse 38, 8045 Zürich, Switzerland

DAY 1: Bodyweight Strength & Flexibility Fundamentals

You can’t go wrong with getting strong (& flexible)! Improve your movement quality for bodyweight patterns and achieve the 3 flexibility fundamentals; shoulders, squat and pike.

SESSION 1: Bodyweight & Scapula Strength

• Scapula education & positions
• Build upon the fundamental patterns; chin up, row, dip, push up and HSPU
• Explore a variety of methods for creating strength efficiently
• Learn how to test and target weak links

SESSION 2: Fundamentals of Flexibility

• Assessment of hip & shoulder flexibility to establish limitations
• Learn how to achieve the basic human patterns: open and articulated shoulders, deep squats and full forward fold
• Understand all types of flexibility and methods of training
• Q&A time + Programming

DAY 2: Big 5 Flexibility

Build on the fundamentals from day 1 . Learn how to train and achieve the big 5 flexibility patterns; front splits, middle splits, bridge, pancake and pike (covered on day 1). 

SESSION 1 – Bridge & Front Splits

• Understand and breakdown “compound” flexibility positions
• Assess limitations for bridge and front split
• Introduction to advanced flexibility training techniques
• Full hip flexor stretching progression to front split
• Complete shoulder range development for full bridge

SESSION 2 – Pancake & Middle Splits

• Middle split and pancake hip assessment
• Technique breakdown of middle split correctly
• Assessments to determine individual restrictions and drill selection
• Full hip stretching progression to middle split
• Q&A time + Programming