Workout overview
| 1. Tuck handstand hold |
| 2. Pancake |
| 3. Push-ups |
| 4. Single-leg wall sit |
| 5. Chin-up iso hold |
Equipment needed: none
X
This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.
Warm-up
| Exercise | Reps/Duration |
|---|---|
| Wrist circuit | 2 rounds |
| 1A. Wrist push-ups | 15 reps |
| 1B. Wrist rocks | 15 reps |
| 1C. Supinated wrist extensiion | 30 sec hold |
| Shoulders | 2 rounds |
| 2A. Prone angles | 15 reps |
| 2B. Shoulder flexion stretch | 30 secs |
| Legs | 1 round |
| 3A. Dynamic leg swings | 8 reps (front and side) |
| 3B. Pancake good mornings | 8-10 reps |
| 3C. Pancake hold | 1 min hold |
| Exercise | Wrist circuit | 1A. Wrist push-ups | 1B. Wrist rocks | 1C. Supinated wrist extensiion | Shoulders | 2A. Prone angles | 2B. Shoulder flexion stretch | Legs | 3A. Dynamic leg swings | 3B. Pancake good mornings | 3C. Pancake hold |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Reps/Duration | 2 rounds | 15 reps | 15 reps | 30 sec hold | 2 rounds | 15 reps | 30 secs | 1 round | 8 reps (front and side) | 8-10 reps | 1 min hold |
1. Tuck handstand hold
Perform 1 set for max duration
2. Pancake
Perform your deepest fold for 30 secs
3. Push-ups
Perform 1 set of max reps
4. Single-leg wall sit
Perform 1 set of max duration (each side)
5. Isometric chin-up
Perform 1 set for max duration
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Pike fold | 1 min |
| B. Pancake | 1 min |
| Exercise | A. Pike fold | B. Pancake |
|---|---|---|
| Duration | 1 min | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
