Workout overview
Sets Rest 1. Lever pull-ups 4 2 min 2. Lever holds 4 2 min 3. Assisted OAC 3 2 min 4. Lever raises 4 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
START 2 MIN REST
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
START 2 MIN REST
3. Assisted OAC: 3 sets with 2 min rest
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 5 ea 5 ea 5 ea 6 ea 6 ea 6 ea
START 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
START 2 MIN REST
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first
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
Target muscle groups: biceps, anterior delts
START 1 MIN STRETCH
B. Straddle: 1 min
Target muscle groups: adductors, hamstrings
START 1 MIN STRETCH
C. Thoracic Rotation: 1 min
Target area: thoracic spine
START 1 MIN STRETCH
About Me
Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.
