Workout overview
| 1. MAPPU negative + 5 sec hold |
| 2. Deep 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. MAPPU negative + 5 sec hold
2 sets of 3 reps with 3 min rest
2. Deep pike push-ups
2 sets of 6 reps with 3 min rest
3. Tuck planche hold
2 sets of max duration with 3 min rest
4. Lateral L-sit transfers
2 sets of 8 reps with 3 min rest
(each position change is 1 rep)
Cool-down
Perform 1 round
| 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
