WORKOUT ONE

Workout overview

	Sets	Rest
1. Wall handstand push-ups	3	2 min
2. Tuck planche hold	4	2 min
3. Psuedo planche push-ups	3	2 min
4. Pike push-ups	3	2 min
5. Dips	3	2 min

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
5. Scapula push-ups	10 reps
6. Push-ups	10 reps

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1. Wall handstand push-ups: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4
4	5	6	6

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2. Tuck planche holds: 15 sec for 4 sets. Rest 2 min between sets.

Note: Do not exceed the prescribed duration. Overload the exercise by advancing to a more difficult planche shape.

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3. Pseudo planche push-ups: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4
8	9	10	12

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4. Pike push-ups: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4
8	9	10	11

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5. Dips: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4
14	16	18	20

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

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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

B. Straddle stretch: 1 min

C. Shoulder extension stretch: 1 min

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