Workout overview
| 1. Tripod headstand press |
| 2. Bench assisted press |
| 3. Tuck handstand hold |
| 4. Tuck wall slides |
| 5. Pike compression |
| 6. Straddle compression |
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 1 sets of 3-4 reps
2. Bench-assisted press
Perform 2 sets of 2-4 reps with 2 min rest
3. Tuck handstand hold
Perform 2 sets of 15 secs with 1 min 30 secs rest
4. Tuck wall slides
Perform 1 set of 5-8 reps
5. Pike compression
Perform 1 set of 10-15 reps
6. Straddle compression
Perform 1 set of 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
