Workout overview
| Sets | Rest | |
| 1. Angled wall handstand | 3 | 1 min |
| 2A. Dip Negatives 2B. Rows | 3 | 45 sec |
| 3. Chin Negatives | 3 | 45 sec |
| 4A. Push-ups 4B. Scapula row | 3 | 45 sec |
| 5A. Hollow body hold 5B. Arch hold | 3 | 1 min |
Warm-up (5min)
| 1. Wrist circles | 10 each direction |
| 2. Elbow circles | 10 each direction |
| 3. Shoulder circles | 10 each direction |
| 4. Wrist push-ups | 10 reps |
| 5. Band pull-aparts | 10 reps |
| 6. Band rows | 10 reps |
1. Angled wall handstand: 20 sec for 3sets. Rest 1 min between sets.
Note: there is no weekly overload for this exercise.
2. Perform this superset for 3 sets. Rest 45 sec between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Dip negatives | 3 | 3 | Add set* | Add set* |
| 2B. Rows | 10 | 10 | 11 | 12 |
Note: overload the negative portion by making the negative duration longer. If you are able to lower comfortably for 8seconds each repetition, add an additional rep.
*Note: Only add an additional set to chin negatives (2A) during week 3 and week 4. You will continue to perform 3 sets of push-ups.
3. Chin negatives: 3 reps for 3 sets. Rest 2 min between sets.
| Week 1 | Week 2 | Week 3 | Week 4 |
| 3 sets | 3 sets | 4 sets | 4 sets |
4. Perform this superset for 3 sets. Rest 45 sec between sets.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3A. Push-ups | 10 | 10 | 11 | 12 |
| 3B. Scapula row | 6 | 6 | 8 | 8 |
5. Perform this superset for 3sets. Rest 1 min after 5B only.
| 5A. Hollow body hold x 30 sec |
| 5B. Arch hold x 30 sec |
Note: overload this exercise by increasing the difficulty of the shape.
| 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
|
Post-workout flexibility
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: 1 min
B. Straddle stretch + side bend: 1 min each side
C. Shoulder extension stretch: 1 min
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