WORKOUT ONE

Workout overview

SetsRest
1. Band-assisted flag32 min
2. Upright flag hold32 min
3. Pull-ups32 min
4. Pseudo planche push-ups32 min

Warmup (5mins)


1. Band-assisted flag: 3 sets each side. 2 min rest between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
10 secs12 secs13 secs14 secs15 secs16 secs
2. Upright Flag Hold: 3 sets each side. 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
10 secs10 secs11 secs11 secs12 secs12 secs

3. Pull-ups: 3 sets with 2mins rest between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
8 reps8 reps9 reps9 reps10 reps10 reps

4. Pseudo planche push-ups: 3 sets with 2 min rest between sets
Week 1Week 2Week 3Week 4Week 5Week 6
10 reps10 reps11 reps11 reps12 reps12 reps


Cool-down

DurationSets
A. Straddle stretch45 secs2
B. Shoulder flexion stretch45 secs2
C. Shoulder extension stretch45 secs2
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch


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