Workout overview
1. Stalder ROM presses |
2. Stalder eccentrics |
3. Stalder press |
4. Tuck planche |
5. Plank slides |
6. Straddle L-hold |
1. Stalder ROM presses |
2. Stalder eccentrics |
3. Stalder press |
4. Tuck planche |
5. Plank slides |
6. Straddle L-hold |
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 |
2C. Handstand | 10-30 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 | 2C. Handstand | 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 | 10-30 secs | 1 round | 8 reps (front and side) | 8-10 reps | 1 min hold |
1. Stalder ROM presses
Perform 2 sets of 1-3 reps with 2 min rest
2. Stalder eccentrics
Perform 2 sets of 2-4 reps with 2 min rest
3. Straddle press
Perform 2 sets of 2-4 reps with 2 min rest
4. Tuck planche
Perform 2 sets for 10 secs with 1 min rest
5. Plank slides
Perform 3 sets of 10-15 reps with 1 min rest
6. Straddle L-hold
Perform 3 sets of 15 secs with 1 min rest
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Pike fold | 2 mins |
B. Pancake | 2 mins |
Exercise | A. Pike fold | B. Pancake |
---|---|---|
Duration | 2 mins | 2 mins |
CONGRATULATIONS!
WORKOUT COMPLETE