Workout overview
1. Supinated toes to bar |
2. V-ups |
3. 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. Legs | 1 round |
Dynamic leg swings | 8 reps (front and side) |
3A. Pancake good mornings | 8-10 reps |
3B. 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. Legs | Dynamic leg swings | 3A. Pancake good mornings | 3B. 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 |
1. Supinated toes to bar
Perform 3 sets with 1 min rest
Week 1-2 | Week 3-5 | Week 6-7 |
---|---|---|
3-5 reps | 5-8 reps | 8-10 reps |
Week 1-2 | 3-5 reps |
---|---|
Week 3-5 | 5-8 reps |
Week 6-7 | 8-10 reps |
2. V-ups
Perform 3 sets with 1 min rest
Week 1-2 | Week 3-5 | Week 6-7 |
---|---|---|
8-10 reps | 10-12 reps | 12-15 reps |
Week 1-2 | 8-10 reps |
---|---|
Week 3-5 | 10-12 reps |
Week 6-7 | 12-15 reps |
3. Straddle ups
Perform 3 sets with 45 secs rest
Week 1-2 | Week 3-5 | Week 6-7 |
---|---|---|
8-10 reps | 10-12 reps | 12-15 reps |
Week 1-2 | 8-10 reps |
---|---|
Week 3-5 | 10-12 reps |
Week 6-7 | 12-15 reps |
4. Straddle compression
Perform 2 sets with 45 sec rest
Week 1-2 | Week 3-5 | Week 6-7 |
---|---|---|
8-10 reps | 10-15 reps | 15-20 reps |
Week 1-2 | 8-10 reps |
---|---|
Week 3-5 | 10-15 reps |
Week 6-7 | 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