Workout overview
| 1. Push-ups test |
| 2. Isometric chin-up hold test |
| 3. Wall sit test |
| 4. Band-assisted chin-ups test |
| 5. Band-assisted dips test |
Equipment needed: pull-up bar, dip bars, bands
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squats ext rotation | 5 ea |
| E. Wrist push-ups | 10 ea side |
1. Push-ups test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
2. Chin-up isometric hold test
Perform 1 set of max duration
Take 3 minutes of rest before your next test to optimize recovery
3. Single-leg wall sit test
Perform 1 set (each side) of max duration
Take 3 minutes of rest before your next test to optimize recovery
4. Band-assisted chin-ups test
Perform 1 set of max reps
Take 3 minutes of rest before your next test to optimize recovery
5. Band-assisted dips test
Perform 1 set of max reps
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Seated spinal rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Seated spinal rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
