Workout Two (45 min)

Workout overview

	Sets	Rest
1A. Band assisted dips 1B. Band assisted pull-ups	3	1 min
2A. Rows 2B. Push-ups	3	1 min
3. Tuck sit lifts	3	2 min
4. Scap push-ups	3	1 min
5. Pike walks	3	2 min

Warmup (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. Band pull-aparts	10 reps
6. Band curls	10 reps

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1. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Band-assisted dips	12	12	12	13	13	14
1B. Band-assisted chin-ups	8	8	9	9	9	10

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2. Perform this superset for 3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Rows	11	11	11	12	12	12
2B. Push-ups	14	15	15	15	15	16

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3. Tuck sit lifts: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	10	10	10	10

3. Scap push-ups: 3 sets with 1 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
10	10	10	10	10	10

5. Pike walks: 3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4	4	4	5	5	5

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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

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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: 1 min

B. Shoulder extension: 1 min

C. Forward fold: 1 min

D. Thoracic rotation: 1 min ea side

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