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

3A. V-ups
3B. Pike compression

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
3A. V-ups
3B. Pike compression
4A. Straddle ups
4B. Straddle compression

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
4A. Straddle ups
4B. Straddle compression
A. Pike fold
B. Pancake

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
A. Pike fold
B. Pancake