Workout overview
| 1. Pike push-ups |
| 2. Sliding MAPPUS |
| 3. Decline push-ups |
| 4. Dips |
| 5. L-sit hold |
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. Push-ups | 10 reps |
1. 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 |
2. 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 |
3. Decline push-ups
3 sets 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 |
4. Dips
1 set of max reps
5. L-sit hold
Perform 1 set
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 21 secs | 22 secs | 23 secs | 24 secs |
| Week 2 | 21 secs |
|---|---|
| Week 3 | 22 secs |
| Week 4 | 23 secs |
| Week 5 | 24 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Straddle stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Straddle stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
