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Workout overview

Exercise Sets Rest
1. 45 degree flag 3 2 min
2. Flag plank 2 2 min
3. Chin-ups 3 2 min
4. Push-ups 3 2 min
Equipment needed: pull-up bar, stall bars

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. Side plank drops 5 reps ea side
1E. Band shoulder abduction 10 reps
1F. Band shoulder adduction 10 reps

1. 45 degree flag
3 sets each side with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
10 secs 11 secs 12 secs 13 secs 14 secs 15 secs
Week 1 10 secs
Week 2 11 secs
Week 3 12 secs
Week 4 13 secs
Week 5 14 secs
Week 6 15 secs

2. Flag plank
2 sets each side with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
10 secs 15 secs 20 secs 20 secs 22 secs 24 secs
Week 1 10 secs
Week 2 15 secs
Week 3 20 secs
Week 4 20 secs
Week 5 22 secs
Week 6 24 secs

3. Chin-ups
3 sets with 2 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

4. Push-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Max Max Max Max Max Max
Week 1 Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max
Week 6 Max
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Straddle stretch 60 secs
B. Shoulder flexion stretch 60 secs
C. Shoulder extension stretch 60 secs
Exercise A. Straddle stretch B. Shoulder flexion stretch C. Shoulder extension stretch
Duration 60 secs 60 secs 60 secs
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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