Workout overview
| 1. Supinated toes to bar |
| 2. V-ups |
| 3. Straddle-ups |
| 4. Straddle compression |
Equipment needed: none
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 1 set of 8-10 reps
2. V-ups
Perform 2 sets of 8-10 reps with 45 sec rest
3. Straddle ups
Perform 1 set of 10-15 reps
4. Straddle compression
Perform 1 set of 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
