Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Handstand to planche negative/wall-slide | 5 | 2 min |
| 2. Wall HSPU or Pike push-up | 4 | 2 min |
| 3. Planche push-up | 4 | 2 min |
| 4. Planche hold | 4 | 2 min |
| 5. Reverse hypers | 3 | 2 min |
Equipment needed: B-Bars
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. Wrist push-ups (fingertips) | 10 reps |
| 1E. Wrist push-ups (back of palms) | 10 reps |
| 1F. Push-ups | 10 reps |
1. Handstand to planche negative/wall-slide
5 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 1-3 reps | 1-3 reps | 1-3 reps | 1-3 reps | 1-3 reps | 1-3 reps |
| Week 1 | 1-3 reps |
|---|---|
| Week 2 | 1-3 reps |
| Week 3 | 1-3 reps |
| Week 4 | 1-3 reps |
| Week 5 | 1-3 reps |
| Week 6 | 1-3 reps |
2. Wall HSPU or pike push-up
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 6 reps | 6 reps | 6 reps | 7 reps | 7 reps | 7 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 6 reps |
| Week 4 | 7 reps |
| Week 5 | 7 reps |
| Week 6 | 7 reps |
3. Planche push-ups
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 3 reps | 3 reps | 4 reps | 4 reps | 5 reps | 5 reps |
| Week 1 | 3 reps |
|---|---|
| Week 2 | 3 reps |
| Week 3 | 4 reps |
| Week 4 | 4 reps |
| Week 5 | 5 reps |
| Week 6 | 5 reps |
4. Planche hold
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
| Week 1 | 15 secs |
|---|---|
| Week 2 | 15 secs |
| Week 3 | 16 secs |
| Week 4 | 16 secs |
| Week 5 | 17 secs |
| Week 6 | 17 secs |
5. Reverse hypers
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 8 reps |
| Week 3 | 9 reps |
| Week 4 | 9 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder extension | 30 secs |
| B. Forward fold | 1 min |
| C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
