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
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
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
