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