Workout overview
| 1. ROM Presses |
| 2. 7 hold |
| 3. Straddle press eccentrics |
| 4. Straddle wall slides |
| 5. Plank slides |
| 6. Pike/straddle compression |
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 |
| 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 | 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 | 1 round | 8 reps (front and side) | 8-10 reps | 1 min hold |
1. ROM Presses
Perform 3 sets with 2 min rest
| Week 2 | Week 3-5 | Week 6-7 |
|---|---|---|
| 1-3 reps | 1-3 reps | 2-4 reps |
| Week 2 | 1-3 reps |
|---|---|
| Week 3-5 | 1-3 reps |
| Week 6-7 | 2-4 reps |
2. 7 hold
Perform 3 sets with 2 min rest
| Week 2 | Week 3-5 | Week 6-7 |
|---|---|---|
| 5-10 secs | 10-15 secs | 15-20 secs |
| Week 2 | 5-10 secs |
|---|---|
| Week 3-5 | 10-15 secs |
| Week 6-7 | 15-20 secs |
3. Straddle press eccentrics
Perform 3 sets with 2 min rest
| Week 2 | Week 3-5 | Week 6-7 |
|---|---|---|
| 3-5 reps | 3-5 reps | 5-8 reps |
| Week 2 | 3-5 reps |
|---|---|
| Week 3-5 | 3-5 reps |
| Week 6-7 | 5-8 reps |
4. Straddle wall slides
Perform 2 sets with 1 min rest
| Week 2 | Week 3-5 | Week 6-7 |
|---|---|---|
| 3-5 reps | 3-5 reps | 5-8 reps |
| Week 2 | 3-5 reps |
|---|---|
| Week 3-5 | 3-5 reps |
| Week 6-7 | 5-8 reps |
5. Plank slides
Perform 2 sets with 1 min rest
| Week 2 | Week 3-5 | Week 6-7 |
|---|---|---|
| 5-8 reps | 8-10 reps | 10-15 reps |
| Week 2 | 5-8 reps |
|---|---|
| Week 3-5 | 8-10 reps |
| Week 6-7 | 10-15 reps |
6. Perform this superset for 4 sets with 45 secs rest
| Week 2 | Week 3-5 | Week 6-7 | |
|---|---|---|---|
| 6A. Pike compression | 10 reps | 10-15 reps | 15 reps |
| 6B. Straddle compression | 10 reps | 10-15 reps | 15 reps |
| 6A. Pike compression | 6B. Straddle compression | |
| Week 2 | 10 reps | 10 reps |
| Week 3-5 | 10-15 reps | 10-15 reps |
| Week 6-7 | 15 reps | 15 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
