Workout overview
| 1. Push-ups test |
| 2. Rows test |
| 3. Wall sit test |
| 4. Front plank test |
Equipment needed: dip bars
x
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. Squat ext rotations | 5 ea |
| E. Wrist push-ups | 10 ea side |
1. Push-ups test
Perform 1 set of max repetitions
Take 3 minutes of rest before your next test to optimize recovery
2. Rows test
Perform 1 set of max repetitions
Take 3 minutes of rest before your next test to optimize recovery
3. Wall sit (single-leg or standard) test
Perform 1 set for max duration
Take 3 minutes of rest before your next test to optimize recovery
4. Front plank test
Perform 1 set for max duration
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Straddle stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Straddle stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
