Workout overview
| Sets | Rest | |
| 1. Lever pull-ups | 4 | 2 min |
| 2. Lever holds | 4 | 2 min |
| 3. OAC negatives | 3 | 2 min |
| 4. Lever raises | 4 | 2 min |
| 5. L-sit chin-ups | 3 | 2 min |
Warm-up (5 min)
| 1. Wrist circles | 10 each direction |
| 2. Elbow circles | 10 each direction |
| 3. Shoulder circles | 10 each direction |
| 4. Wrist push-ups | 10 reps ea (palms and back of palms) |
| 5. Rows | 10 reps |
1. Lever pull-ups: 4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 5 | 5 | 5 | 5 | 5 | 5 |
2. Lever hold: 4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
3. OAC negatives: 1-2 reps each side for 3 sets with 2 min rest
4. Lever raises: 4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 5 | 5 | 6 | 6 | 7 | 7 |
4. L-sit chin-ups: 3 sets for max reps with 2 min rest
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
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| Week 3 |
please complete the previous week first
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| Week 4 |
please complete the previous week first
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| Week 5 |
please complete the previous week first
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| Week 6 |
please complete the previous week first
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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. Shoulder flexion: 30-60 secs
B. Straddle: 1 min
C. Thoracic Rotation: 1 min
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