Ossian Mackenzie Program 1 - August 2026
WORKOUT 1 - Handstands and Push
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise. Don’t go too fast, keep it controlled!
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Back to Wall Handstands - 5 - 10 decent attempts. Try it a few times in each set until you either fall out or become too fatigued to continue. (record video)
Chest to Wall Handstands - 5 - 10 decent attempts. Take enough rest between sets so you feel ready to go again.
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets. If this is too easy you can try Support Hold L-sit instead. (record video)
Dips - 5 sets of 5 reps. Elbows fully locked out at the top of each rep. (record video)
HYPERTROPHY
Push-Ups - Hands placed wider, close to max reps. Super-set with Front Shoulder Raises - sets of 10reps - straight arms, full range, use 5kg DB and light band.
3 sets of the above 2 exercises.
Core Buster Class - roll out your mat and finish with this 15min core workout!
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Straddle Jefferson Curls - 15 reps with 1 min hold on last rep
WORKOUT 2 - Lower body and Mobility
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold medicine ball to assist.
Single Leg Bridges - Heel elevated on chair/box - 3 sets of 12 reps each leg
Banded Reverse Squats - 2 sets of 15 reps each leg. Make it challenging!
STRENGTH
Pistol Squats - band assisted, elevate heel if needed. 6 controlled reps each each leg - 4 sets (record video)
Side Lunges - super wide stance, lunge as deep as comfortably possible. Hold some weight if you can. Steady tempo - 5 reps on each side - 4 sets
Kneeling Lean-Backs - 4 sets of 8 reps, band assisted.
Hamstring Curls - 4 sets of 12 reps
Toes-to-Bar - 12 reps (whichever variation suits your current level). Superset with Forearm Plank - 1min hold - 4 sets (record video of toes-to-bar)
COOL DOWN (can be practised separately to the above training)
Yin Yoga practice - Choose any class that tickles your fancy!
WORKOUT 3 - Handstands and Pull
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise. Don’t go too fast, keep it controlled!
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Back to Wall Handstands - 5 - 10 decent attempts. Try it a few times in each set until you either fall out or become too fatigued to continue.
Chest to Wall Handstands - 5 - 10 decent attempts. Take enough rest between sets so you feel ready to go again.
STRENGTH
Pull-ups - 5 sets of 10 reps. Adjust reps if it’s too easy or too hard. (record video)
Front Lever - 6 sets of 6 second holds - Work on bringing knees slightly away from chest towards advanced tuck (record video)
HYPERTROPHY
Rows - 4 sets of 12 reps. Feet slightly raised if possible and body horizontal
Bicep Curls - 10 reps with Dumbbell and light band, close to maxed out by the end of each set - 4 sets
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Straddle Jefferson Curls - 15 reps with 1 min hold on last rep
WORKOUT 4 - Core and Mobility
WORKOUT CLASS
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
SHOULDERS
Passive Hang - 3 sets of 1 minute. Completely passive
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Banded Pull-Aparts - 2 sets of 15 reps. Only a small bend in the elbows.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
HIP MOBILITY
Banded Pancake - 15 reps with 1 min hold on last rep
Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold weight and stand on a box
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold weight and stand each foot on seperate boxes
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
BREATHWORK (if you have time for it)
Alternate each week between o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced )
ADDITIONAL WORK
CHOOSE A CLASS
Feel The Burn / Pilates Activation / Full Body Blaster / All-Round Core Blaster - Choose a different class each week.
Preparing for Hold-downs - Epic class to increase big wave confidence and cardiovascular fitness.
MOBILITY
Couch Stretch - 2 minutes of moving hips all the way forwards and all the wack back with a slow, controlled tempo. 1 set each side
Banded Reverse Squats - 4 sets of 15 reps each leg.
Band-Assisted Bow - 5 to 10 deep breaths. Be gentle and don’t push yourself too deep.
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate boxes
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
YOGA CLASSES
Mobility Flow - Build strength through full ranges of movement in this 30 minute full-body flow
Back Strengthening Practise - Important for injury prevention on the bodyboard
Kind Hearted Mobility - slow and controlled Vinyasa focussed on hip and lower back stability
Try to practise at least one Yoga class a week, and choose whichever class on my site that you want to!
Glute Activation - Great class for activating your glutres and increasing paddle power.
FLEXIBILITY
Flossing - Gliding in and out of stretches to create flexibility