Workout overview
| 1A. Chin-ups |
| 1B. Dips |
| 2A. Tuck planche raises |
| 2B. Rows |
| 3. Pistol squats |
| 4. Single-leg bridge |
Equipment needed: pull-up bar, dip bars
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 side |
| E. Wrist push-ups | 10 ea side |
1. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 1A. Chin-ups | 8 reps |
| 1B. Dips | 10 reps |
| Exercise | 1A. Chin-ups | 1B. Dips |
|---|---|---|
| Reps | 8 reps | 10 reps |
2. Perform this superset for 1 set
| Exercise | Reps |
|---|---|
| 2A. Tuck planche raises | 5 reps |
| 2B. Rows | 12 reps |
| Exercise | 2A. Tuck planche raises | 2B. Rows |
|---|---|---|
| Reps | 5 reps | 12 reps |
3. Pistol squats
Perform 1 set of 6 reps (each side)
4. Single-leg bridge
Perform 1 set of 8 reps (each side)
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
