Workout overview
1. Tripod headstand press |
2. Bench assisted press |
3. Tuck handstand hold |
4. Tuck wall slides |
5. Pike compression |
6. Straddle compression |
Equipment needed: parallettes
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. Tripod headstand press
Perform 2 sets of 3-4 reps with 1 min rest
2. Bench-assisted press
Perform 4 sets with 2 min rest
Week 2-3 | Week 4-5 |
---|---|
1-3 reps | 2-4 reps |
Week 2-3 | 1-3 reps |
---|---|
Week 4-5 | 2-4 reps |
3. Tuck handstand hold
Perform 3 sets with 1 min 30 secs rest
Week 2-3 | Week 4-5 |
---|---|
15 secs | 20 secs |
Week 2-3 | 15 secs |
---|---|
Week 4-5 | 20 secs |
4. Tuck wall slides
Perform 3 sets with 1 min rest
Week 2-3 | Week 4-5 |
---|---|
3-5 reps | 5-8 reps |
Week 2-3 | 3-5 reps |
---|---|
Week 4-5 | 5-8 reps |
5. Pike compression
Perform 3 sets with 45 secs rest
Week 2-3 | Week 4-5 |
---|---|
8-10 reps | 10-15 reps |
Week 2-3 | 8-10 reps |
---|---|
Week 4-5 | 10-15 reps |
6. Straddle compression
Perform 3 sets with 45 secs rest
Week 2-3 | Week 4-5 |
---|---|
8-10 reps | 10-15 reps |
Week 2-3 | 8-10 reps |
---|---|
Week 4-5 | 10-15 reps |
Cool-down
Perform 3 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