WORKOUT TWO

Workout overview

	Sets	Rest
1. Tuck lever extensions	4	2 min
2. Front lever rack pull	4	2 min
3. Front lever hold w/bands	4	2 min
4. Front lever rows	3	2 min
5. Ice-cream makers	3	2 min

Warmup (5 min)

1. Wrist circles	10 ea direction
2. Elbow circles	10 ea direction
3. Shoulder circles	10 ea direction
4. Scapula rows	10 reps
5. Scapula pull-ups	10 reps
6. Bent-leg rows	10 reps

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1. Tuck lever extensions: 3 sets with 2 min rest

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

Note: After six reps, overload by holding the duration of the hardest part of the exercise for longer.

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2. Front lever rack pull: 4 sets with 2 min rest

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

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3. Front lever hold w/bands: 15 sec for 4 sets. Rest 2 min between sets.

Note: if you can hold this position for over 20seconds, choose a resistance band with less assistance.

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4. Front lever rows: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5	6	7	8	9	10

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5. Ice-cream makers: 3 sets with 2min rest

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

Cool down

Shoulder flexion Straddle and side bend

1 min 1 min

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