WORKOUT TWO

Workout overview

SetsRest
1A. Backflip
1B. Explosive jump
4 sets1 min 30sec
2A. Dips (bar)
2B. Dips (blocks)
4 sets1 min 30 sec
3. Explosive lunge4 sets1 min
4. Bodyweight skulls4 sets1 min
5. Tuck planche4 sets1 min

Warm-up

Outside leg swings10 ea side
Front to back swings10 ea side
Cossack squat shifts5 ea side
Arm swings 5 ea side
Shoulder rolls10 ea side
Neck rolls10 ea side

1. Perform this superset 4 times. Rest 1 min 30 secs after 1B.
Week 1Week 2Week 3Week 4
1A. Backflip1234
1B. Explosive jump8101212
1A. Backflip
1B. Explosive jumps

2. Choose ONE dip variant and perform 4 sets. Rest 1 min 30 secs between sets.
Week 1Week 2Week 3Week 4
2. Dips (bar)5678
2. Dips (blocks)20222426

3. Explosive lunge: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
4 ea5 ea6 ea7 ea

4. Bodyweight skulls: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
8 101214

5. Tuck planche: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
8 sec10 sec12 sec14 sec
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

A. Deep lunge: 1 min
Target muscle groups: hip flexors + quads
B. Butterfly stretch: 1 min
Target muscle groups: adductors

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