Workout overview
| 1. Tuck-sit leg extensions |
| 2. Pseudo planche push-ups |
| 3. Dips |
| 4. Side plank raises |
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. Tuck-sit leg extensions
3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 4 reps ea | 5 reps ea | 6 reps ea | 7 reps ea |
| Week 2 | 4 reps ea |
|---|---|
| Week 3 | 5 reps ea |
| Week 4 | 6 reps ea |
| Week 5 | 7 reps ea |
2. Pseudo planche push-ups
3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 10 reps | 11 reps | 11 reps | 12 reps |
| Week 2 | 10 reps |
|---|---|
| Week 3 | 11 reps |
| Week 4 | 11 reps |
| Week 5 | 12 reps |
3. Dips
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 |
4. Side plank raises
2 sets (each side) with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 8 reps | 8 reps | 9 reps | 9 reps |
| Week 2 | 8 reps |
|---|---|
| Week 3 | 8 reps |
| Week 4 | 9 reps |
| Week 5 | 9 reps |
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
