Workout overview
| 1. Front lever hold |
| 2. Front lever raises |
| 3. Pull-ups |
| 4. Pistol squats |
| 5. Bulgarian split squats |
| 6. Jumping squats |
Equipment needed: pull-up bar, BaseBench (optional)
x
This is an introductory week to help you acclimate to new exercises. This will allow you to make strength gains, while reducing unnecessary soreness. The number of sets will increase in week two.
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. Rows | 5-10 reps |
1. Front lever hold
2 sets of 15 secs with 3 min rest
2. Front lever raises
2 sets of 6 reps with 3 min rest
3. Pull-ups
2 sets of 10 reps with 3 min rest
4. Pistol squats
2 sets of 8 reps (each side) with 2 min rest
5. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
6. Jumping squats
2 sets of 15 reps with 2 min rest
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Loaded overhead stretch | 30 secs |
| B. Bent-knee lunge | 60 secs ea |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Loaded overhead stretch | B. Bent-knee lunge | C. Straddle stretch |
|---|---|---|---|
| Duration | 30 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
