Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Wall handstand push-ups | 3 | 2 min |
| 2. Tuck planche push-ups | 4 | 2 min |
| 3. Planche leans (dynamic) | 3 | 2 min |
| 4. Pseudo planche push-ups | 3 | 2 min |
| 5. Resisted Dips | 3 | 2 min |
Equipment needed: dip bars, parallettes (optional)
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Wrist circles | 10 reps ea direction |
| 1B. Elbow circles | 10 reps ea direction |
| 1C. Shoulder circles | 10 reps ea direction |
| 1D. Wrist push-ups (fingertips) | 10 reps |
| 1E. Wrist push-ups (back of palms) | 10 reps |
| 1F. Scap push-ups | 10 reps |
| 1G. Push-ups | 10 reps |
1. Wall handstand push-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 4 reps | 5 reps | 6 reps | 6 reps |
| Week 1 | 4 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
2. Tuck planche push-ups
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 4 reps | 5 reps | 5 reps | 6 reps |
| Week 1 | 4 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 5 reps |
| Week 4 | 6 reps |
3. Dynamic planche leans
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 8 reps | 9 reps | 10 reps | 12 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 9 reps |
| Week 3 | 10 reps |
| Week 4 | 12 reps |
4. Pseudo planche push-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 10 reps | 11 reps | 12 reps | 14 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 11 reps |
| Week 3 | 12 reps |
| Week 4 | 14 reps |
5. Band-resisted dips
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 8 reps | 8 reps | 8 reps | 8 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 8 reps |
| Week 3 | 8 reps |
| Week 4 | 8 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Thoracic extension | 30 secs |
| B. Straddle | 1 min |
| C. Shoulder extension | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
