Workout overview
| 1A. Wall assisted straddle press negative |
| 1B. Straddle leg lifts |
| 2A. Feet elevated straddle press rocks |
| 2B. Pushup to straddle |
| 3A. Foam roller reverse plank to pike compression |
| 3B. L-sit hold |
Equipment needed: none
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Leg kicks front-to-back | 10 reps (each side) |
| B. Side leg kicks | 10 reps (each side) |
| C. Standing hip rotations | 10 reps (each direction) |
| D. Elephants | 8 reps (each side) |
| E. Straddle 3-point reaches | 5 reps |
| F. Band pull-aparts | 15 reps |
| G. Banded OH shrugs | 15 reps |
| H. Cats and camels | 8 reps |
| I. Prone L'sx | 8 reps |
| J. Baby bridges | 3 reps |
| K. Downward dog to cobra | 5 reps |
| L. Banded around the worlds | 5 reps |
| M. Wrist stretches | 20 secs (each position) |
| Exercise | A. Leg kicks front-to-back | B. Side leg kicks | C. Standing hip rotations | D. Elephants | E. Straddle 3-point reaches | F. Band pull-aparts | G. Banded OH shrugs | H. Cats and camels | I. Prone L'sx | J. Baby bridges | K. Downward dog to cobra | L. Banded around the worlds | M. Wrist stretches |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Reps/Duration | 10 reps (each side) | 10 reps (each side) | 10 reps (each direction) | 8 reps (each side) | 5 reps | 15 reps | 15 reps | 8 reps | 8 reps | 3 reps | 5 reps | 5 reps | 20 secs (each position) |
1. Perform this superset for 3 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 1A. Wall assisted straddle press negative | 3-5 reps |
| 1B. Straddle leg lifts | 10-12 reps |
| Exercise | 1A. Wall assisted straddle press negative | 1B. Straddle leg lifts |
|---|---|---|
| Reps | 3-5 reps | 10-12 reps |
2. Perform this superset for 3 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Feet elevated straddle press rocks | 8-10 reps |
| 2B. Pushup to straddle | 10 reps |
| Exercise | 2A. Feet elevated straddle press rocks | 2B. Pushup to straddle |
|---|---|---|
| Reps | 8-10 reps | 10 reps |
3. Perform this superset for 3 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 3A. Foam roller reverse plank to pike compression | 10 reps |
| 3B. L-sit hold | 15 secs |
| Exercise | 3A. Foam roller reverse plank to pike compression | 3B. L-sit hold |
|---|---|---|
| Reps | 10 reps | 15 secs |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Adductor rocks | 10 reps (each side) |
| B. Frog stretch | 20 secs |
| C. Straddle stretch | 20 secs |
| D. Lunge complex | 20 secs (each position) |
| E. Weighted deficit pike stretch | 20 secs |
| F. Anchored straddle stretch | 20 secs |
| G. Splits | 30 secs (each side) |
| Exercise | A. Adductor rocks | B. Frog stretch | C. Straddle stretch | D. Lunge complex | E. Weighted deficit pike stretch | F. Anchored straddle stretch | G. Splits |
|---|---|---|---|---|---|---|---|
| Duration/Reps | 10 reps (each side) | 20 secs | 20 secs | 20 secs (each position) | 20 secs | 20 secs | 30 secs (each side) |
CONGRATULATIONS!
WORKOUT COMPLETE
