Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Pike squats | 3 | 1 min |
| 1B. Seated L-sit butt lift | 3 | 1 min |
| 2A. Hands free pike | 3 | 1 min |
| 2B. Advanced L-sit | 3 | 1 min |
| 3A. Supine leg lift | 2 | 1 min |
| 3B. Seated pike lift | 2 | 1 min |
| 4. V-up to L-sit | 2 | 1 min |
Equipment needed: none
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 1. 2 pike 2 squats | 10 reps |
| 2. Standing calf stretch | 30 secs ea side |
| 3. Supine hamstring stretch | 10 reps ea side |
| 4. Wrist circles | 5 reps ea direction |
| 5. First knuckle push-up | 10 reps |
| 6. Scap shrugs | 10 reps |
1A. Pike squat
1B. Seated L-sit butt lift
Perform this superset for 2 sets with 1 min rest
| EXC | W1 | W2 | W3 | W4 |
|---|---|---|---|---|
| 1A | 5 reps | 5 reps | 5 reps | 5 reps |
| 1B | 5 reps + 10 sec hold | 6 reps + 10 sec hold | 7 reps + 10 sec hold | 8 reps + 10 sec hold |
| EXC | 1A | 1B |
|---|---|---|
| W1 | 5 reps | 5 reps + 10 sec hold |
| W2 | 5 reps | 6 reps + 10 sec hold |
| W3 | 5 reps | 7 reps + 10 sec hold |
| W4 | 5 reps | 8 reps + 10 sec hold |
2. Perform this superset for 2 sets with 1 min rest
| Exercise | Rest/Duration |
|---|---|
| 2A. Hands-free pike | 5 (w/5 sec hold each rep) |
| 2B. Advanced L-sit | Max |
3A. Supine leg lift
3B. Seated pike lift
Perform this superset for 2 sets with 1 min rest
| EXC | W1 | W2 | W3 | W4 |
|---|---|---|---|---|
| 3A | 8 reps | 8 reps | 8 reps | 8 reps |
| 3B | 7 reps + 10 sec hold | 8 reps + 10 sec hold | 9 reps + 10 sec hold | 10 reps + 10 sec hold |
| EXC | 3A | 3B |
|---|---|---|
| W1 | 8 reps | 7 reps + 10 sec hold |
| W2 | 8 reps | 8 reps + 10 sec hold |
| W3 | 8 reps | 9 reps + 10 sec hold |
| W4 | 8 reps | 10 reps + 10 sec hold |
4. V-up to L-sit: max reps
Perform 2 sets with 1 min rest
CONGRATULATIONS!
WORKOUT COMPLETE
