Workout overview
| 1A. Rows |
| 1B. Modified push-ups |
| 2A. Feet-assisted chin-ups |
| 2B. Feet-assisted dips |
| 3A. Arch hold |
| 3B. Hollow body hold |
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. Wrist push-ups | 10 ea side |
| E. Band rows | 10 reps |
| F. Band shoulder flexion | 10 reps |
1A. Rows
1B. Modified push-ups
Perform this superset for 3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 1A. | 8 reps | 9 reps | 10 reps | 11 reps |
| 1B. | 8 reps | 9 reps | 10 reps | 11 reps |
| 1A. | 1B. | |
| Week 2 | 8 reps | 8 reps |
| Week 3 | 9 reps | 9 reps |
| Week 4 | 10 reps | 10 reps |
| Week 5 | 11 reps | 11 reps |
2A. Feet-assisted chin-ups
2B. Feet-assisted dips
Perform this superset for 2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 2A. | 6 reps | 7 reps | 8 reps | 9 reps |
| 2B. | 6 reps | 7 reps | 8 reps | 9 reps |
| 2A. | 2B. | |
| Week 2 | 6 reps | 6 reps |
| Week 3 | 7 reps | 7 reps |
| Week 4 | 8 reps | 8 reps |
| Week 5 | 9 reps | 9 reps |
3A. Arch hold
3B. Hollow body hold
Perform this superset for 2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 2A. | 30 secs | 35 secs | 40 secs | 45 secs |
| 2B. | 30 secs | 35 secs | 40 secs | 45 secs |
| 2A. | 2B. | |
| Week 2 | 30 secs | 30 secs |
| Week 3 | 35 secs | 35 secs |
| Week 4 | 40 secs | 40 secs |
| Week 5 | 45 secs | 45 secs |
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
