This month we are going to focus on a lot of straight arm strength movements and continue with our two mini sessions every day.
Morning session is going to be flexibility oriented. 5:00 of unscripted movement emphasizing flexibility. For more details check out my 5 Minute Flow Video and search #5minuteflow on Instagram and Facebook to see what others are doing.
Evening session is going to be strength and endurance. For this one, it is going to depend heavily on your equipment you have available--if you have none, 5:00 alternating Hollow Holds and Back Bends (regression: Bridges). If you have equipment available you'll add a 1-3:00 block of rows on rings or a suspension trainer. Do the evening session every night before you shower (if you shower another time, do it then--if you do it pre-shower there is no excuse of "I'll get too sweaty").
These time blocks are going to be at a steady, moderate pace, don't completely burn yourself out so take a few breaths when needed.
The programs below are what will build your straight arm strength. Do 4 sessions per week alternating day 1 and day 2 (in addition to your 2 daily mini sessions):
Below are videos of some of the movements you may not be familiar with yet:
Airborne Lunge Jump
Bent Leg Hip Circle
Front lever pull to skin the cat
Back Bends and Bridge Pushups