Workout overview
| 1. Push-up test |
| 2. L-sit hold test |
| 3. Isometric chin-up test |
| 4. Single-leg wall sit test |
| 5. Dips test |
Equipment needed: pull-up bar, dip bars
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat ext rotation | 5 ea |
| E. Wrist push-ups | 10 ea side |
1. Push-ups test
Perform one set of max repetitions
Take 3 minutes of rest before your next test to optimize recovery
2. L-sit hold test
Perform one set of max duration
Take 3 minutes of rest before your next test to optimize recovery
3. Isometric chin-up hold test
Perform one set of max duration
Take 3 minutes of rest before your next test to optimize recovery
4. Single-leg wall sit test
Perform one set of max duration (each side)
Take 3 minutes of rest before your next test to optimize recovery
5. Dips test
Perform one set of max reps
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 60 secs |
| B. Shoulder extension stretch | 60 secs |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
