Workout overview
| 1. Straddle invert |
| 2. Supinated toes to bar |
| 3A V-ups |
| 3B. Pike compression |
| 4A. Straddle-ups |
| 4B. 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 with 1 min rest
| Week 2-3 | Week 4-5 | Week 6-7 |
|---|---|---|
| 2-4reps | 3-5 reps | 5-8 reps |
| Week 2-3 | 2-4reps |
|---|---|
| Week 4-5 | 3-5 reps |
| Week 6-7 | 5-8 reps |
2. Supinated toes to bar
Perform 3 sets with 1 min rest
| Week 2-3 | Week 4-5 | Week 6-7 |
|---|---|---|
| 8-10 reps | 8-10 reps | 10-12 reps |
| Week 2-3 | 8-10 reps |
|---|---|
| Week 4-5 | 8-10 reps |
| Week 6-7 | 10-12 reps |
3. Perform this superset for 2 sets with 45 secs rest
| Week 2-3 | Week 4-5 | Week 6-7 | |
|---|---|---|---|
| 3A. V-ups | 8-10 reps | 10-15 reps | 15-20 reps |
| 3B. Pike compression | 8-10 reps | 10-15 reps | 15-20 reps |
| 3A. V-ups | 3B. Pike compression | |
| Week 2-3 | 8-10 reps | 8-10 reps |
| Week 4-5 | 10-15 reps | 10-15 reps |
| Week 6-7 | 15-20 reps | 15-20 reps |
4. Perform this superset for 2 sets with 45 secs rest
| Week 2-3 | Week 4-5 | Week 6-7 | |
|---|---|---|---|
| 4A. Straddle-ups | 8-10 reps | 10-15 reps | 15-20 reps |
| 4B. Straddle compression | 8-10 reps | 10-15 reps | 15-20 reps |
| 4A. Straddle-ups | 4B. Straddle compression | |
| Week 2-3 | 8-10 reps | 8-10 reps |
| Week 4-5 | 10-15 reps | 10-15 reps |
| Week 6-7 | 15-20 reps | 15-20 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
