Workout overview
Sets Rest 1. Wall handstand push-ups 3 2 min 2. Tuck planche push-ups 4 2 min 3. Planche leans (dynamic) 3 2 min 4. Pseudo planche push-ups 3 2 min 5. Resisted Dips 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. Wrist push-ups 10 reps 5. Scapula push-ups 10 reps 6. Push-ups 10 reps
1. Wall handstand push-ups: 3 sets with 2 min rest
Week 1 Week 2 Week 3 Week 4 4 5 6 6
START 2 MIN REST
2. Tuck planche push-ups: 4 sets with 2 min rest
Week 1 Week 2 Week 3 Week 4 4 5 5 6
START 2 MIN REST
3. Dynamic planche leans: 4 sets with 2 min rest
Week 1 Week 2 Week 3 Week 4 8 9 10 12
START 2 MIN REST
4. Pseudo planche-ups: 3 sets with 2 min rest
Week 1 Week 2 Week 3 Week 4 10 11 12 14
START 2 MIN REST
5. Resisted Dips: 8 reps for 3 sets. Rest 2 min between sets.
Note: stick with the prescribed rep range and increase the tension on the band each week
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
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. Thoracic extension: 1 min
Target area: lats, trees major + thoracic spine
START 1 MIN STRETCH
B. Straddle stretch: 1 min
Target muscle groups: hamstrings, adductors
START 1 MIN STRETCH
C. Shoulder extension stretch: 1 min
Target muscle groups: Anterior delts, pecs
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.
