Workout overview
| 1A. Band assisted straddle Planche hold |
| 1B. High plank tuck ins |
| 2A. Tuck sit to roll-up |
| 2B. Band assisted tuck planche hold |
| 3. Band assisted straddle planche pushups |
| 4A. High plank leans |
| 4B. V-snaps |
| 4C. L-sit hold |
| 4D. Log rolls |
| 4E. Reverse plank hold |
Equipment needed: bands, parallettes (optional)
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Foam roll | 2 mins |
| B. Band pull apart | 12 reps |
| C. Wall angels | 5 reps |
| D. Cat & camels | 5 reps |
| E. Inchworm to cobra | 5 reps |
| F. Child's pose | 20 secs |
| G. Wrist stretches | 3 mins |
| Exercise | A. Foam roll | B. Band pull apart | C. Wall angels | D. Cat & camels | E. Inchworm to cobra | F. Child's pose | G. Wrist stretches |
|---|---|---|---|---|---|---|---|
| Reps/Duration | 2 mins | 12 reps | 5 reps | 5 reps | 5 reps | 20 secs | 3 mins |
1. Perform this superset for 5 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 1A. Band assisted straddle Planche hold | 10 secs x 3 reps |
| 1B. High plank tuck ins | 10 reps |
| Exercise | 1A. Band assisted straddle Planche hold | 1B. High plank tuck ins |
|---|---|---|
| Reps | 10 secs x 3 reps | 10 reps |
2. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Tuck sit to roll-up | 8 reps |
| 2B. Band assisted tuck planche hold | Max hold |
| Exercise | 2A. Tuck sit to roll-up | 2B. Band assisted tuck planche hold |
|---|---|---|
| Reps | 8 reps | Max hold |
3. Band-assisted straddle planche push-ups
Perform 4 sets of 2-3 reps with 2 min rest
4. Perform this circuit for 3 sets with 1 min rest
| Exercise | Reps |
|---|---|
| 4A. High plank leans | 10 reps |
| 4B. V-snaps | 20 reps |
| 4C. L-sit hold | 20 secs |
| 4D. Log rolls | 10 reps (each side) |
| 4E. Reverse plank hold | 30 secs |
| Exercise | 4A. High plank leans | 4B. V-snaps | 4C. L-sit hold | 4D. Log rolls | 4E. Reverse plank hold |
|---|---|---|---|---|---|
| Reps | 10 reps | 20 reps | 20 secs | 10 reps (each side) | 30 secs |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Foam rolling | 2 mins |
| B. Arms elevated child's pose | 20 secs |
| C. Arms elevated shoulder extension | 20 secs |
| D. Feet elevated bridge hold | 2 reps (5 secs ea) |
| E. Downward dog | 20 secs |
| Exercise | A. Foam rolling | B. Arms elevated child's pose | C. Arms elevated shoulder extension | D. Feet elevated bridge hold | E. Downward dog |
|---|---|---|---|---|---|
| Duration/Reps | 2 mins | 20 secs | 20 secs | 2 reps (5 secs ea) | 20 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
