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Workout overview

1. Front lever hold
2. Front lever raises
3. Pull-ups
4. Pistol squats
5. Bulgarian split squats
6. Jumping squats
Equipment needed: pull-up bar, BaseBench (optional)

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. Rows 5-10 reps

1. Front lever hold
3 sets with 3 min rest

Week 2 Week 3 Week 4 Week 5
15 secs 16 secs 17 secs 18 secs
Week 2 15 secs
Week 3 16 secs
Week 4 17 secs
Week 5 18 secs

2. Front lever raises
3 sets with 3 min rest

Week 2 Week 3 Week 4 Week 5
6 reps 7 reps 7 reps 8 reps
Week 2 6 reps
Week 3 7 reps
Week 4 7 reps
Week 5 8 reps

3. Pull-ups
3 sets with 3 min rest

Week 2 Week 3 Week 4 Week 5
10 reps 10 reps 11 reps 11 reps
Week 2 10 reps
Week 3 10 reps
Week 4 11 reps
Week 5 11 reps

4. Pistol squats
2 sets (each side) with 2 min rest

Week 2 Week 3 Week 4 Week 5
8 reps 8 reps 9 reps 9 reps
Week 2 8 reps
Week 3 8 reps
Week 4 9 reps
Week 5 9 reps

5. Bulgarian split squats
2 sets (each side) with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 13 reps 13 reps
Week 2 12 reps
Week 3 12 reps
Week 4 13 reps
Week 5 13 reps

6. Jumping squats
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
15 reps 16 reps 17 reps 18 reps
Week 2 15 reps
Week 3 16 reps
Week 4 17 reps
Week 5 18 reps
A. Loaded overhead stretch
B. Bent-knee lunge
C. Straddle stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Loaded overhead stretch 30 secs
B. Bent-knee lunge 60 secs ea
C. Straddle stretch 60 secs ea
Exercise A. Loaded overhead stretch B. Bent-knee lunge C. Straddle stretch
Duration 30 secs 60 secs ea 60 secs ea
A. Loaded overhead stretch
B. Bent-knee lunge
C. Straddle stretch

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