Workout overview
| Sets | Rest | |
| 1. Advanced tuck lifts | 3 | 2 min |
| 2. Tuck planche push-ups | 4 | 2 min |
| 3. Advanced tuck w/bands | 4 | 2 min |
| 4. Pseudo planche push-ups | 3 | 2 min |
| 5. Resisted dips | 2 | 2 min |
Warmup (5 min)
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Wrist push-ups | 10 reps |
| 5. Scapula push-ups | 10 reps |
| 6. Push-ups | 10 reps |
1. Advanced tuck lifts: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 3 | 4 | 5 | 4 sets | 4 sets | 4 sets |
Note: this exercise should be really tough. Try and hold for longer during the hardest point (the advanced tuck). Adding an additional set from week 4 is optional.
2. Tuck planche push-ups: 4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 4 | 5 | 5 | 6 | 6 | 7 |
3. Advanced tuck w/bands: 15 sec for 4 sets. Rest 2 min between sets.
Note: if you can hold this position for over 20seconds, choose a resistance band with less assistance.
4. Pseudo planche push-ups: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 10 | 11 | 12 | 13 | 14 | 15 |
Note: increase the intensity by placing the hands closer after you hit 10reps
5. Dips: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 15 | 16 | 17 | 18 | 19 | 20 |
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
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| Week 3 |
please complete the previous week first
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| Week 4 |
please complete the previous week first
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| Week 5 |
please complete the previous week first
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| Week 6 |
please complete the previous week first
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Cool-down stretch
Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.
A. Thoracic Extension with Blocks: 1 min
B. Straddle Stretch: 1 min
C. Shoulder Extension Stretch: 1 min
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