Press Level One / Week 2-5 X Day Two

Workout overview

1. V-ups

2. Straddle-up

3. Pike compression

4. Straddle compression

5. Hollow body

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. V-ups
Perform 3 sets with 1 min rest

Week 2-3	Week 4-5
5-8 reps	8-10 reps

Week 2-3	5-8 reps
Week 4-5	8-10 reps

2. Straddle-up
Perform 3 sets with 1 min rest

Week 2-3	Week 4-5
5-8 reps	8-10 reps

Week 2-3	5-8 reps
Week 4-5	8-10 reps

3. Pike compression
Perform 2 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

4. Straddle compression
Perform 2 sets of 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

5. Hollow body
Perform 3 sets with 45 secs rest

Week 2-3	Week 4-5
30 secs	45 secs

Week 2-3	30 secs
Week 4-5	45 secs

A. Pike fold

B. Pancake

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

A. Pike fold

B. Pancake

CONGRATULATIONS!