Workout One (60 min)

Workout overview

	Sets	Rest
1A. Tuck planche hold 1B. Lever raises	3	60-90 secs
2A. Neutral grip chin-ups 2B. Dips	3	60-90 secs
3A. Rows 3B. Pseudo planche push-ups	3	60-90 secs

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. Scap push-ups	5-10 reps
6. Scap rows	5-10 reps

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1. Perform this superset for 3 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Tuck planche hold	15 secs	16 secs	17 secs	18 secs	19 secs	20 secs
1B. Lever raises	4	4	5	5	6	6

2. Perform this superset for 3 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Neutral grip chin-ups	6	7	7	7	8	8
2B. Dips	10	10	11	12	12	13

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3. Perform this superset for 3 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3A. Rows	10	10	11	11	12	12
3B. Pseudo planche push-ups	8	8	9	9	10	10

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: 30-60 secs

B. Shoulder extension: 30-60 secs

C. Straddle: 1 min

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