Workout overview
1. V-ups |
2. Straddle-up |
3. Pike compression |
4. Straddle compression |
5. Hollow body |
Equipment needed: none
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 1 set of 8-10 reps
2. Straddle-up
Perform 1 set of 8-10 reps
3. Pike compression
Perform 2 sets of 10-15 reps with 45 secs rest
4. Straddle compression
Perform 2 sets of 8-10 reps with 45 secs rest
5. Hollow body
Perform 1 set of 30 secs
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