Workout overview

1. Dips test
2. Chin-ups test
3. Push-ups test
4. Chin-up isometric hold test
5. Single-leg wall sit test
6. Bulgarian split squats test
Equipment needed: pull-up bar, dip bars
x

This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat ext rotation 5 ea
D. Wrist push-ups 10 ea side

1. Dips (bodyweight or band-assisted) test
Perform 1 set of max reps

Take 3 minutes of rest before your next test to optimize recovery

2. Chin-ups (bodyweight or band-assisted) test
Perform 1 set of max reps

Take 3 minutes of rest before your next test to optimize recovery

3. Push-ups test
Perform 1 set of max reps

Take 3 minutes of rest before your next test to optimize recovery

4. Chin-up isometric hold test
Perform 1 set for max duration

Take 3 minutes of rest before your next test to optimize recovery

5. Single-leg wall sit test
Perform 1 set (each side) for max duration

Take 3 minutes of rest before your next test to optimize recovery

6. Bulgarian split squats
Perform 1 set (each side) of max reps

A. Seated spinal rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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
A. Seated spinal rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch