Trainers’ tip
During this session, try and focus on the range of motion (ROM). You are only as strong as the range you train in (range-specificity). A common technical fault of beginners is focusing on increasing the reps, rather than strengthening the entire ROM. To avoid this pitfall, try and make sure that your arms are fully extended between reps.
Workout summary
| Exercise | Sets | Rest |
| 1a. Band chin-up 1b. Single leg hip bridge | 3 | 1min |
| 2a. Front lever raise 2b. Plank | 3 | 1min |
| 3a. Rows 3b. Reverse lunge | 3 | 1min |
| 4a. Scap rows 4b. Reverse push-ups | 3 | 1min |
*Rep ranges for each week are in corresponding tables below.
1a. Band chin-up
1b. Single leg hip bridge
Perform this superset 3 times w/1min rest.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1a. Band chins | 5 | 6 | 7 | 8 |
| 1b. Hip Bridge | 8 | 10 | 12 | 15 |
2a. Front lever raise
2b. Plank
Perform this superset 3 times w/1min rest.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2a. Front lever raise | 7 | 8 | 9 | 10 |
| 2b. Plank | 60secs | 75secs | 90secs | 90secs |
3a. Rows: Max reps
3b. Reverse lunge: 10ea
Perform this superset 3 times w/1min rest.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 3a. Rows | Max | Max | Max | Max |
| 3b. Reverse lunge | 8 | 10 | 12 | 15 |
4a. Scap rows
4b. Reverse pushup
Perform this superset 3 times w/1min rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 4a. Scap rows | 8 | 10 | 10 | 10 |
| 4b. Push-ups | 8 | 9 | 10 | 11 |
Workout recap.
Strength is angle-specific. You should have focused on working through the full ROM. If you are unable to complete the desired reps with full ROM, this is known as ‘technical failure’ and it’s time to stop the set (the great thing about training is you can always try again next week).
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