Workout overview
| 1. Chin-ups |
| 2. Rows |
| 3. Hanging leg raises |
| 4. Squats |
| 5. Bulgarian split squats |
| 6. Calf raises |
Equipment needed: pull-up bar, dip bars, BaseBench (optional)
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This is an introductory week to help you acclimate to new exercises. This will allow you to make strength gains, while reducing unnecessary soreness. The number of sets will increase in week two.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat external rotation | 5 ea |
| E. Scapular rows | 5-10 reps |
1. Chin-ups
2 sets of 8 reps with 2 min rest
2. Rows
2 sets of 12 reps with 2 min rest
3. Hanging leg raises
2 sets of 8 reps with 2 min rest
4. Squats
2 sets of 12 reps with 2 min rest
5. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
6. Calf raises
2 sets of 25 reps with 2 min rest
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 60 secs |
| B. Lunge stretch | 60 secs ea |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Lunge stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
