Workout overview
| 1. L-sit hold |
| 2. Tuck planche slides |
| 3. Dips |
| 4. Push-up ladder |
Equipment needed: parallettes, dip bars
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 ea side |
| E. Scapular push-ups | 5 reps |
1. L-sit hold
2 sets of max duration with 2 min rest
2. Tuck planche slides
2 sets of 6 reps with 2 min rest
3. Dips
2 sets of max reps with 2 min rest
4. Push-up ladder
Build to 10 reps for 1 set
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 60 secs |
| B. Shoulder extension stretch | 60 secs |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
