Workout overview
| 1. Angled wall handstand |
| 2. Tuck planche hold |
| 3. Sliding MAPPUS |
| 4. Lateral L-sit transfers |
| 5. Plyo push-ups |
Equipment needed: parallettes
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. Push-ups | 10 reps |
1. Angled wall handstand
2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 20 secs | 25 secs | 25 secs | 30 secs |
| Week 2 | 20 secs |
|---|---|
| Week 3 | 25 secs |
| Week 4 | 25 secs |
| Week 5 | 30 secs |
2. Tuck planche 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 |
3. Sliding MAPPUs
3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 5 reps | 6 reps | 7 reps | 8 reps |
| Week 2 | 5 reps |
|---|---|
| Week 3 | 6 reps |
| Week 4 | 7 reps |
| Week 5 | 8 reps |
4. Lateral L-sit transfers
2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 8 reps | 8 reps | 8 reps | 8 reps |
| Week 2 | 8 reps |
|---|---|
| Week 3 | 8 reps |
| Week 4 | 8 reps |
| Week 5 | 8 reps |
5. Plyo push-ups
1 set of 20 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
