Workout overview

Exercise Sets Rest
1. Back lever hold 4 2 min
2. Back lever raises 4 2 min
3. Pseudo planche push-ups 3 2 min
4. Dips 3 2 min
Equipment needed: dip bars, pull-up bar (optional)

Warm-up

Exercise Reps/Duration
1A. Wrist circles 10 reps ea direction
1B. Elbow circles 10 reps ea direction
1C. Shoulder circles 10 reps ea direction
1D. Shoulder extension stretch 30 secs
1E. Band shoulder flexion 10 reps

1. Back lever hold
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
15 secs 16 secs 17 secs 18 secs 19 secs 20 secs
Week 1 15 secs
Week 2 16 secs
Week 3 17 secs
Week 4 18 secs
Week 5 19 secs
Week 6 20 secs

2. Back lever raises
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
5 reps 5 reps 5 reps 6 reps 6 reps 6 reps
Week 1 5 reps
Week 2 5 reps
Week 3 5 reps
Week 4 6 reps
Week 5 6 reps
Week 6 6 reps

3. Pseudo planche push-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
9 reps 9 reps 10 reps 10 reps 11 reps 11 reps
Week 1 9 reps
Week 2 9 reps
Week 3 10 reps
Week 4 10 reps
Week 5 11 reps
Week 6 11 reps

4. Dips 
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
10 reps 10 reps 10 reps 10 reps 10 reps 10 reps
Week 1 10 reps
Week 2 10 reps
Week 3 10 reps
Week 4 10 reps
Week 5 10 reps
Week 6 10 reps
A. Forward fold
B. Shoulder flexion
C. Supine spinal rotation

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Forward fold 30 secs
B. Shoulder flexion 60 secs
C. Supine spinal rotation 30 secs (ea)
A. Forward fold
B. Shoulder flexion
C. Supine spinal rotation