Workout overview

1. Stalder ROM presses
2. Stalder eccentrics
3. Stalder press
4. Tuck planche
5. Plank slides
6. Straddle L-hold
Equipment needed: parallettes (optional)

Warm-up

Exercise Reps/Duration
Wrist circuit 2 rounds
1A. Wrist push-ups 15 reps
1B. Wrist rocks 15 reps
1C. Supinated wrist extensiion 30 sec hold
Shoulders 2 rounds
2A. Prone angles 15 reps
2B. Shoulder flexion stretch 30 secs
2C. Handstand 10-30 secs
Legs 1 round
3A. Dynamic leg swings 8 reps (front and side)
3B. Pancake good mornings 8-10 reps
3C. Pancake hold 1 min hold
Exercise Wrist circuit 1A. Wrist push-ups 1B. Wrist rocks 1C. Supinated wrist extensiion Shoulders 2A. Prone angles 2B. Shoulder flexion stretch 2C. Handstand Legs 3A. Dynamic leg swings 3B. Pancake good mornings 3C. Pancake hold
Reps/Duration 2 rounds 15 reps 15 reps 30 sec hold 2 rounds 15 reps 30 secs 10-30 secs 1 round 8 reps (front and side) 8-10 reps 1 min hold

1. Stalder ROM presses
Perform 3 sets with 2 min rest

Week 4-5 Week 6-7
1-3 reps 2-4 reps
Week 4-5 1-3 reps
Week 6-7 2-4 reps

2. Stalder eccentrics
Perform 3 sets with 2 min rest

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

3. Straddle press
Perform 3 sets with 2 min rest

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

4. Tuck planche
Perform 2 sets for 15 secs with 1 min rest

5. Plank slides
Perform 2 sets with 1 min rest

Week 4-5 Week 6-7
10-15 reps 15-20 reps
Week 4-5 10-15 reps
Week 6-7 15-20 reps

6. Straddle L-hold
Perform 3 sets of 20 secs with 1 min rest

A. Pike fold
B. Pancake

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Pike fold 2 mins
B. Pancake 2 mins
Exercise A. Pike fold B. Pancake
Duration 2 mins 2 mins
A. Pike fold
B. Pancake