Workout overview

1A. Wall assisted straddle handstand shoulder shrugs
1B. Band assisted toe tap
2A. Wall assisted straddle handstand hold
2B. Straddle sit hold
3A. Hollow body rocker to straddle sit
3B. Tuck sit roll-ups
Equipment needed: bands

Warm-up

Exercise Reps/Duration
A. Leg kicks front-to-back 10 reps (each side)
B. Side leg kicks 10 reps (each side)
C. Standing hip rotations 10 reps (each direction)
D. Elephants 8 reps (each side)
E. Straddle 3-point reaches 5 reps
F. Band pull-aparts 15 reps
G. Banded OH shrugs 15 reps
H. Cats and camels 8 reps
I. Prone L'sx 8 reps
J. Baby bridges 3 reps
K. Downward dog to cobra 5 reps
L. Banded around the worlds 5 reps
M. Wrist stretches 20 secs (each position)
Exercise A. Leg kicks front-to-back B. Side leg kicks C. Standing hip rotations D. Elephants E. Straddle 3-point reaches F. Band pull-aparts G. Banded OH shrugs H. Cats and camels I. Prone L'sx J. Baby bridges K. Downward dog to cobra L. Banded around the worlds M. Wrist stretches
Reps/Duration 10 reps (each side) 10 reps (each side) 10 reps (each direction) 8 reps (each side) 5 reps 15 reps 15 reps 8 reps 8 reps 3 reps 5 reps 5 reps 20 secs (each position)
1A. Wall assisted straddle handstand shoulder shrugs
1B. Band assisted toe tap

1. Perform this superset for 3 sets with 2 min rest

Exercise Reps
1A. Wall assisted straddle handstand shoulder shrugs 8-10 reps
1B. Band assisted toe tap 3-5 reps
Exercise 1A. Wall assisted straddle handstand shoulder shrugs 1B. Band assisted toe tap
Reps 8-10 reps 3-5 reps
1A. Wall assisted straddle handstand shoulder shrugs
1B. Band assisted toe tap
2A. Wall assisted straddle handstand hold
2B. Straddle sit hold

2. Perform this superset for 3 sets with 2 min rest

Exercise Reps
2A. Wall assisted straddle handstand hold 3 reps
2B. Straddle sit hold 15 secs
Exercise 2A. Wall assisted straddle handstand hold 2B. Straddle sit hold
Reps 3 reps 15 secs
2A. Wall assisted straddle handstand hold
2B. Straddle sit hold
3A. Hollow body rocker to straddle sit
3B. Tuck sit roll-ups

3. Perform this superset for 3 sets with 2 min rest

Exercise Reps
3A. Hollow body rocker to straddle sit 12 reps
3B. Tuck sit roll-ups 5 reps
Exercise 3A. Hollow body rocker to straddle sit 3B. Tuck sit roll-ups
Reps 12 reps 5 reps
3A. Hollow body rocker to straddle sit
3B. Tuck sit roll-ups

Cool-down

Exercise Duration/Reps
A. Adductor rocks 10 reps (each side)
B. Frog stretch 20 secs
C. Straddle stretch 20 secs
D. Lunge complex 20 secs (each position)
E. Weighted deficit pike stretch 20 secs
F. Anchored straddle stretch 20 secs
G. Splits 30 secs (each side)
Exercise A. Adductor rocks B. Frog stretch C. Straddle stretch D. Lunge complex E. Weighted deficit pike stretch F. Anchored straddle stretch G. Splits
Duration/Reps 10 reps (each side) 20 secs 20 secs 20 secs (each position) 20 secs 20 secs 30 secs (each side)