Workout overview
| A. Tuck planche slides |
| B. Hanging leg raises |
| C. Tuck or L-sit raises |
| D. Chin-ups |
| E. Pseudo planche push-ups |
| F. Rows |
Equipment needed: dip bars, pull-up bar
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps ea direction |
| B. Elbow circles | 10 reps ea direction |
| C. Shoulder circles | 10 reps ea direction |
| D. Wrist push-ups | 10 reps ea |
| E. Push-ups | 5-10 reps |
| F. Rows | 5-10 reps |
1A. Tuck planche slides
1B. Hanging leg raises
Perform this superset for 3 sets with 1 min rest after 1B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 5 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| 1B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 1A. | 1B. | |
| Week 1 | 5 reps | 8 reps |
| Week 2 | 5 reps | 8 reps |
| Week 3 | 6 reps | 9 reps |
| Week 4 | 6 reps | 9 reps |
| Week 5 | 7 reps | 10 reps |
| Week 6 | 7 reps | 10 reps |
2A. Tuck or L-sit raises
2B. Chin-ups
Perform this superset for 3 sets with 1 min rest after 2B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 2A. | 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| 2B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 2A. | 2B. | |
| Week 1 | 6 reps | 8 reps |
| Week 2 | 6 reps | 8 reps |
| Week 3 | 7 reps | 9 reps |
| Week 4 | 7 reps | 9 reps |
| Week 5 | 8 reps | 10 reps |
| Week 6 | 8 reps | 10 reps |
3A. Pseudo planche push-ups
3B. Rows
Perform this superset for 3 sets with 1 min rest after 3B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 3A. | 10 reps | 10 reps | 10 reps | 12 reps | 12 reps | 12 reps |
| 3B. | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
| 3A. | 3B. | |
| Week 1 | 10 reps | 12 reps |
| Week 2 | 10 reps | 12 reps |
| Week 3 | 10 reps | 12 reps |
| Week 4 | 12 reps | 12 reps |
| Week 5 | 12 reps | 12 reps |
| Week 6 | 12 reps | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Loaded overhead stretch | 30 secs ea |
| B. Shoulder extension | 60 secs |
| C. Straddle | 60 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
