Workout overview

1. Push-up test
2. L-sit hold test
3. Isometric chin-up test
4. Single-leg wall sit test
5. Dips test
6. Tuck-sit leg extensions
7. Pseudo planche push-ups
Equipment needed: pull-up bar, dip bars
x

This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat ext rotation 5 ea
E. Wrist push-ups 10 ea side

1. Push-up test 
Perform one set of max repetitions 

Take 3 minutes of rest before your next test to optimize recovery

2. L-sit hold test
Perform one set of max duration

Take 3 minutes of rest before your next test to optimize recovery

3. Isometric chin-up hold test
Perform one set of max duration

Take 3 minutes of rest before your next test to optimize recovery

4. Single-leg wall sit test
Perform one set of max duration (each side)

Take 3 minutes of rest before your next test to optimize recovery

5. Dips test
Perform one set of max reps

6. Tuck-sit leg extensions 
2 sets of 4 reps (each side) with 2 min rest

7. Pseudo planche push-ups
2 sets of 10 reps with 2 min rest

A. Shoulder flexion stretch
B. Shoulder extension stretch
C. Scorpion rotation stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion stretch 60 secs
B. Shoulder extension stretch 60 secs
C. Scorpion rotation stretch 60 secs ea
Exercise A. Shoulder flexion stretch B. Shoulder extension stretch C. Scorpion rotation stretch
Duration 60 secs 60 secs 60 secs ea
A. Shoulder flexion stretch
B. Shoulder extension stretch
C. Scorpion rotation stretch