Back in position
Slow base-return work on a suitable mat.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Stand / rebuild stance | 45 s | 45 s | ×2 |
| 02 | Seated-to-standing base | 45 s | 45 s | ×2 |
| 03 | Solo sprawl / recover | 45 s | 45 s | ×2 |
09:00 on the clock, rest included.
- Stand / rebuild stance, technical stand-up • sequence map: Seated base. Use a planted foot and the opposite posted hand. Post and lift. Lift the hips while the free hand remains in front. Leg clears back. Bring the free leg back into space behind you. Stand. Establish both feet before releasing the post.
- Seated-to-standing base, technical stand-up • sequence map: Seated base. Use a planted foot and the opposite posted hand. Post and lift. Lift the hips while the free hand remains in front. Leg clears back. Bring the free leg back into space behind you. Stand. Establish both feet before releasing the post.
- Solo sprawl / recover, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
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