Workout overview
1. Straddle invert |
2. Supinated toes to bar |
3A. V-ups |
3B. Pike compression |
4A. Straddle-ups |
4. Straddle compression |
Equipment needed: pull-up bar
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. Straddle invert
Perform 3 sets of 2-4 reps with 1 min rest
2. Supinated toes to bar
Perform 2 sets of 8-10 reps with 1 min rest
3. Perform this superset for 2 sets with 45 secs rest
Exercise | Reps |
---|---|
3A. V-ups | 8-10 reps |
3B. Pike compression | 8-10 reps |
Exercise | 3A. V-ups | 3B. Pike compression |
---|---|---|
Reps | 8-10 reps | 8-10 reps |
4. Perform this superset for 2 sets with 45 secs rest
Exercise | Reps |
---|---|
4A. Straddle-ups | 8-10 reps |
4B. Straddle compression | 8-10 reps |
Exercise | 4A. Straddle-ups | 4B. Straddle compression |
---|---|---|
Reps | 8-10 reps | 8-10 reps |
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