Workout overview
| 1. Front lever hold |
| 2. Front lever raises |
| 3. Archer chin-ups |
| 4. Pistol squats |
| 5. Bulgarian split squats |
| 6. Jumping squats |
Equipment needed: pull-up bar, BaseBench (optional)
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 rea |
| E. Rows | 5-10 reps |
1. Front lever hold
2 sets of 10 secs (2-5 secs in reserve) with 3 min rest
2. Front lever raises
2 sets of 6 reps with 3 min rest
RPE: 8-10 (0-2 repetitions in reserve)
3. Archer chin-ups
1 set of 5 reps (each side)
RPE: 8-10 (0-2 repetitions in reserve)
4. Pistol squats
2 sets of 8 reps (each side) with 2 min rest
RPE: 8-10 (0-2 repetitions in reserve)
5. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
RPE: 8-10 (0-2 repetitions in reserve)
5. Jumping squats
2 sets of 20 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
