Workout overview
| Sets | Rest | |
| 1. Human flag raises/negatives | 3 | 2 mins |
| 2. Inverted flag hold | 2 | 2 mins |
| 3. Pseudo planche push-ups | 3 | 2 mins |
| 4. Pull-ups | 3 | 2 mins |
| 5. Reverse hypers | 2 | 2 mins |
Warmup (5mins)
1. Human flag raises/negatives: 1-2 reps for 3 sets each side. 2 min rest between sets.
2. Inverted flag hold: 2 sets each side. 2 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 10 secs | 10 secs | 11 secs | 11 secs | 12 secs | 12 secs |
3. Pseudo planche push-ups: 10 reps for 3 sets with 2mins rest between sets.
4. Pull-ups: 8 reps for 3 sets with 2 min rest between sets
5. Reverse hypers: 8 reps for 2 sets with 2 min rest between sets
Cool-down
| Duration | Sets | |
| A. Straddle stretch | 45 secs | 2 |
| B. Shoulder flexion stretch | 45 secs | 2 |
| C. Shoulder extension stretch | 45 secs | 2 |
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