Workout overview
| 1A. Modified tuck planche hold |
| 1B. Band-assisted tuck lever |
| 2A. Tuck planche raises |
| 2B. Hanging leg raises |
| 3A. Pseudo planche push-ups |
| 3B. Chin-ups |
Equipment needed: dip bars, pull-up bar (optional)
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 (front and back) | 10 reps ea |
| E. Push-up | 5-10 reps |
| F. Rows | 5-10 reps |
1A. Modified tuck planche hold
1B. Band-assisted tuck lever
Perform this superset for 2 sets with 2 min rest after 1B.
| W1 | W2 | W3 | W4 | W5 | W6 | |
|---|---|---|---|---|---|---|
| 1A. | 15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
| 1B. | 15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
| 1A. | 1B. | |
| W1 | 15 secs | 15 secs |
| W2 | 15 secs | 15 secs |
| W3 | 16 secs | 16 secs |
| W4 | 16 secs | 16 secs |
| W5 | 17 secs | 17 secs |
| W6 | 17 secs | 17 secs |
2A. Tuck planche raises
2B. Hanging leg raises
Perform this superset for 2 sets with 2 min rest after 2B.
| W1 | W2 | W3 | W4 | W5 | W6 | |
|---|---|---|---|---|---|---|
| 1A. | 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| 1B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 1A. | 1B. | |
| W1 | 6 reps | 8 reps |
| W2 | 6 reps | 8 reps |
| W3 | 7 reps | 9 reps |
| W4 | 7 reps | 9 reps |
| W5 | 8 reps | 10 reps |
| W6 | 8 reps | 10 reps |
3A. Pseudo planche push-ups
3B. Chin-ups
Perform this superset for 2 sets with 2 min rest after 3B.
| W1 | W2 | W3 | W4 | W5 | W6 | |
|---|---|---|---|---|---|---|
| 1A. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps |
| 1B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 1A. | 1B. | |
| W1 | 10 reps | 8 reps |
| W2 | 10 reps | 8 reps |
| W3 | 11 reps | 9 reps |
| W4 | 11 reps | 9 reps |
| W5 | 12 reps | 10 reps |
| W6 | 12 reps | 10 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Lunge | 30 secs ea side |
| B. Shoulder flexion | 60 secs |
| C. Shoulder extension | 60 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
