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)
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
4 sets with 3 min rest
(keep 2-5 seconds in reserve)
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 10 secs | 11 secs | 12 secs | 13 secs |
| Week 2 | 10 secs |
|---|---|
| Week 3 | 11 secs |
| Week 4 | 12 secs |
| Week 5 | 13 secs |
2. Front lever raises
3 sets with 3 min rest
RPE: 8-10 (0-2 repetitions in reserve)
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 6 reps | 6 reps | 7 reps | 7 reps |
| Week 2 | 6 reps |
|---|---|
| Week 3 | 6 reps |
| Week 4 | 7 reps |
| Week 5 | 7 reps |
3. Archer chin-ups
2 sets (each side) with 3 min rest
RPE: 8-10 (0-2 repetitions in reserve)
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 5 reps | 5 reps | 5 reps | 5 reps |
| Week 2 | 5 reps |
|---|---|
| Week 3 | 5 reps |
| Week 4 | 5 reps |
| Week 5 | 5 reps |
4. Pistol squats
2 sets (each side) with 2 min rest
RPE: 8-10 (0-2 repetitions in reserve)
| 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. Bulgarian split squats
2 sets (each side) with 2 min rest
RPE: 8-10 (0-2 repetitions in reserve)
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 12 reps | 12 reps | 13 reps | 13 reps |
| Week 2 | 12 reps |
|---|---|
| Week 3 | 12 reps |
| Week 4 | 13 reps |
| Week 5 | 13 reps |
5. Jumping squats
2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 20 reps | 20 reps | 20 reps | 20 reps |
| Week 2 | 20 reps |
|---|---|
| Week 3 | 20 reps |
| Week 4 | 20 reps |
| Week 5 | 20 reps |
Cool-down
Perform 2 rounds without rest
| 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
