Workout overview
| 1. Front lever hold |
| 2. Pull-ups (or chin-ups) |
| 3. Rows |
| 4. Bulgarian split squats |
| 5. Jumping squats |
| 6. Calf raises |
Equipment needed: pull-up bar, dip bars, BaseBench (optional)
x
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 ext rotation | 5 ea |
| E. Scapular rows | 5-10 reps |
1. Front lever hold
2 sets of 12 secs with 2 min rest
2. Pull-ups (or chin-ups)
2 sets of 8 reps with 2 min rest
3. Rows
2 sets of 12 reps with 2 min rest
4. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
5. Jumping squats
2 sets of 15 reps with 2 min rest
6. Calf raises
2 sets of 25 reps with 2 min rest
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Loaded overhead stretch | 30 secs |
| B. Bent-knee lunge | 60 secs ea |
| C. Scorpion rotation stretch | 60 secs ea |
| Exercise | A. Loaded overhead stretch | B. Bent-knee lunge | C. Scorpion rotation stretch |
|---|---|---|---|
| Duration | 30 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
