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Workout overview

1. Angled wall handstand
2. Pike push-ups
3. Tuck planche hold
4. Lateral L-sit transfers
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. Pike push-ups
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
6 reps 6 reps 6 reps 6 reps
Week 2 6 reps
Week 3 6 reps
Week 4 6 reps
Week 5 6 reps

3. 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

4. Lateral L-sit transfers
3 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
A. Forward fold stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Forward fold stretch 60 secs
B. Shoulder flexion stretch 60 secs
C. Shoulder extension stretch 60 secs
Exercise A. Forward fold stretch B. Shoulder flexion stretch C. Shoulder extension stretch
Duration 60 secs 60 secs 60 secs
A. Forward fold stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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