Workout Two (60 min)

Workout overview

	Sets	Rest
1A. Tuck lever 1B. Tuck planche	3	60-90 secs
2A. Dips 2B. Neutral grip chin-ups	3	60-90 secs
3A. Pseudo planche push-ups 3B. Rows	3	60-90 secs
4. 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 lever	15 secs	16 secs	17 secs	18 secs	19 secs	20 secs
2B. Tuck planche	15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

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. Dips	10	11	11	12	12	13
2B. Neutral grip chin-ups	6	6	7	7	8	8

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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. Pseudo planche push-ups	8	8	9	9	10	10
3B. Rows	10	10	11	11	12	12

4. Push-ups: AMRAP for 3 sets with 60-90 secs 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

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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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