Workout overview
| Sets | Rest | |
| 1. Tuck lever rows | 3 | 2 min |
| 2. Lever raises | 3 | 2 min |
| 3. L-sit pull-ups | 4 | 2 min |
| 4. Tuck lever holds | 3 | 2 min |
| 5. Chin-up ISO hold | 3 | 2 min |
Warm-up (5 min)
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Scapula rows | 10 reps |
| 5. Scapula pull-ups | 10 reps |
| 6. Bent-leg rows | 10 reps |
1. Tuck lever rows: 5 reps for 3 sets. Rest 2 min between sets.
Note: Stick with prescribed reps and increase ROM by adding rings. If you don’t have a set of rings, increase the lever arm by moving your knees away from your chest.
2. Lever raises: 3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 5 | 6 | 7 | 8 |
3. L-sit pull-ups: 4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 7 | 8 | 9 | 10 |
4. Tuck lever hold: ALAP for 3sets. Rest 2 min between sets.
Note: Perform this exercise for max duration. There is no prescribed overload, but try and increase the total duration each week. Make sure you perform the first set to complete failure.
5. Chin-up ISO hold: ALAP for 3sets. Rest 2 min between sets.
Note: Perform this exercise for max duration. There is no prescribed overload, but try and increase the total duration each week. Make sure you perform the first set to complete failure.
| 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
|
Cool-down stretch
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 on bar: 1 min
B. Straddle + side-bend: 1 min each
About Me
