| Exercise | Sets | Rest |
|---|---|---|
| 1A. Pike squats | 2 | |
| 1B. Leg supported L-Sit leg lift | 2 | |
| 1C. Toe point stretch | 2 | |
| 1D. Prone shoulder extension | 2 | No rest |
| 2A. Hands-free pike | 2 | |
| 2B. Seated pike lift | 2 | |
| 2C. First knuckle push-up | 2 | |
| 2D. Tuck-up (or V-up) | 2 | No rest |
Equipment needed: StrongBlocks optional
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 1. 2 pike 2 squats | 10 reps |
| 2. Standing calf stretch | 30 secs |
| 3. Supine hamstring stretch | 10 reps ea side |
| 4. Wrist circles | 5 reps ea direction |
| 5. First knuckle push-ups | 10 reps |
| 6. Scap shrugs | 10 reps |
1. Perform 4 rounds without rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| A. Pike Squats | 5 reps | 5 reps | 6 reps | 6 reps |
| B. Leg supported L-Sit leg lift | 5 reps ea | 6 reps ea | 7 reps ea | 8 reps ea |
| C. Toe point stretch | 30 secs | 30 secs | 35 secs | 35 secs |
| D. Prone shoulder extension | 20 secs ea | 20 secs ea | 25 secs ea | 25 secs ea |
| Exc | A. Pike Squats | B. Leg supported L-Sit leg lift | C. Toe point stretch | D. Prone shoulder extension |
|---|---|---|---|---|
| Week 1 | 5 reps | 5 reps ea | 30 secs | 20 secs ea |
| Week 2 | 5 reps | 6 reps ea | 30 secs | 20 secs ea |
| Week 3 | 6 reps | 7 reps ea | 35 secs | 25 secs ea |
| Week 4 | 6 reps | 8 reps ea | 35 secs | 25 secs ea |
2. Perform 4 rounds without rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| A. Hands-free pike | 5 reps | 5 reps | 6 reps | 6 reps |
| B. Seated pike lift | 5 reps ea | 6 reps ea | 7 reps ea | 8 reps ea |
| C. First knuckle push-up | 10 reps | 10 reps | 11 reps | 12 reps |
| D. Prone shoulder extension | 10 reps | 11 reps | 12 reps | 14 reps |
| Exc | A. Hands-free pike | B. Seated pike lift | C. First knuckle push-up | D. Prone shoulder extension |
|---|---|---|---|---|
| Week 1 | 5 reps | 5 reps ea | 10 reps | 10 reps |
| Week 2 | 5 reps | 6 reps ea | 10 reps | 11 reps |
| Week 3 | 6 reps | 7 reps ea | 11 reps | 12 reps |
| Week 4 | 6 reps | 8 reps ea | 12 reps | 14 reps |
CONGRATULATIONS!
WORKOUT COMPLETE
