Workout overview
| 1. BTW HSPU |
| 2. Lateral tuck planche transfers |
| 3. Tuck planche push-ups |
| 4. Archer push-ups |
| 5. L-sit liftovers |
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. BTW HSPU
3 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 5 reps | 5 reps | 6 reps | 6 reps |
| Week 2 | 5 reps |
|---|---|
| Week 3 | 5 reps |
| Week 4 | 6 reps |
| Week 5 | 6 reps |
2. Lateral tuck planche transfers
3 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 3 ea | 3 ea | 3 ea | 3 ea |
| Week 2 | 3 ea |
|---|---|
| Week 3 | 3 ea |
| Week 4 | 3 ea |
| Week 5 | 3 ea |
3. Tuck planche push-ups
3 sets with 3 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. Archer push-ups
1 set (each side)
| 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 |
5. L-sit liftovers
2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 5 ea | 5 ea | 6 ea | 6 ea |
| Week 2 | 5 ea |
|---|---|
| Week 3 | 5 ea |
| Week 4 | 6 ea |
| Week 5 | 6 ea |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
