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
3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| Max | Max | Max | Max |
| Week 2 | Max |
|---|---|
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
2. Tuck planche slides
3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 6 reps | 7 reps | 8 reps | 9 reps |
| Week 2 | 6 reps |
|---|---|
| Week 3 | 7 reps |
| Week 4 | 8 reps |
| Week 5 | 9 reps |
3. Dips
2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| Max | Max | Max | Max |
| Week 2 | Max |
|---|---|
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
4. Push-up ladder
Build to 10 reps for 1 set
Cool-down
Perform 2 rounds without rest
| 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
