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
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
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 |
CONGRATULATIONS!
YOU'VE COMPLETED
