Workout overview
| Sets | Rest | |
| 1. Tuck planche holds | 3 | 2 min |
| 2. Tuck planche push-ups | 3 | 2 min |
| 3. Planche leans (dynamic) | 3 | 2 min |
| 4. Pseudo planch push-ups | 2 | 2 min |
| 5. Resisted Dips | 2 | 2 min |
Warm-up (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. Tuck planche holds: 4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 15 sec | 15 sec | 18 sec | 18 sec | 20 sec | 20 sec |
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. Planche leans (dynamic): 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 8 | 9 | 10 | 11 | 12 | 14 |
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 |
5. Resisted dips: AMRAP for 3 sets. Rest 2 min between sets
Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
|
| Week 3 |
please complete the previous week first
|
| Week 4 |
please complete the previous week first
|
| Week 5 |
please complete the previous week first
|
| Week 6 |
please complete the previous week first
|
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 flexion stretch: 1 min
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