Press Level Three / Baseline Test

Workout overview

1. Stalder ROM presses

2. Straddle invert

3. Dips

4. Chin-ups

5. Pistol squats

Equipment needed: pull-up bar, dip bars, parallettes (optional)

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