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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)

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 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
13 secs 14 secs 15 secs 16 secs
Week 2 13 secs
Week 3 14 secs
Week 4 15 secs
Week 5 16 secs

2. Pull-ups (or chin-ups)
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

3. Rows
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 12 reps 12 reps
Week 2 12 reps
Week 3 12 reps
Week 4 12 reps
Week 5 12 reps

4. Bulgarian split squats
3 sets (each side) with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 13 reps 13 reps
Week 2 12 reps
Week 3 12 reps
Week 4 13 reps
Week 5 13 reps

5. Jumping squats
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
15 reps 16 reps 17 reps 18 reps
Week 2 15 reps
Week 3 16 reps
Week 4 17 reps
Week 5 18 reps

6. Calf raises
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
25 reps 26 reps 27 reps 28 reps
Week 2 25 reps
Week 3 26 reps
Week 4 27 reps
Week 5 28 reps
A. Loaded overhead stretch
B. Bent-knee lunge
C. Scorpion rotation stretch

Cool-down 
Perform 2 rounds without rest

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
A. Loaded overhead stretch
B. Bent-knee lunge
C. Scorpion rotation stretch

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