Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Angled wall handstand | 3 | 1 min |
| 2A. Dip negatives | 3 | |
| 2B. Rows | 3 | 1 min |
| 3. Chin-up negatives | 3 | 2 min |
| 4A. Push-ups | 3 | |
| 4B. Scapula row | 3 | 1 min |
| 5A. Hollow body hold | 3 | |
| 5B. Arch hold | 3 | 1 min |
Warm-up
| Exercise | Reps |
|---|---|
| 1. Wrist circles | 10 reps ea direction |
| 2. Elbow circles | 10 reps ea direction |
| 3. Shoulder circles | 10 reps ea direction |
| 4. Wrist push-ups (fingertips) | 10 reps |
| 5. Wrist push-ups (back of palms) | 10 reps |
| 6. Band pull-aparts | 10 reps |
| 7. Band curls | 10 reps |
1. Angled wall handstand
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 20 secs | 20 secs | 20 secs | 20 secs |
| Week 1 | 20 secs |
|---|---|
| Week 2 | 20 secs |
| Week 3 | 20 secs |
| Week 4 | 20 secs |
2A. Dip negatives
2B. Rows
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A | 3 reps | 3 reps | 4 reps | 4 reps |
| 2B | 10 reps | 10 reps | 11 reps | 12 reps |
| Exc | 2A | 2B |
|---|---|---|
| Week 1 | 3 reps | 10 reps |
| Week 2 | 3 reps | 10 reps |
| Week 3 | 4 reps | 11 reps |
| Week 4 | 4 reps | 12 reps |
3. Chin-up negatives
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 3 reps | 3 reps | 4 reps | 4 reps |
| Week 1 | 3 reps |
|---|---|
| Week 2 | 3 reps |
| Week 3 | 4 reps |
| Week 4 | 4 reps |
4A. Push-ups
4B. Scapula row
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 4A | 10 reps | 10 reps | 11 reps | 12 reps |
| 4B | 6 reps | 6 reps | 8 reps | 8 reps |
| Exc | 4A | 4B |
|---|---|---|
| Week 1 | 10 reps | 6 reps |
| Week 2 | 10 reps | 6 reps |
| Week 3 | 11 reps | 8 reps |
| Week 4 | 12 reps | 8 reps |
5A. Hollow body hold
5B. Arch hold
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 5A | 30 secs | 30 secs | 30 secs | 30 secs |
| 5B | 30 secs | 35 secs | 40 secs | 45 secs |
| Exc | 5A | 5B |
|---|---|---|
| Week 1 | 30 secs | 30 secs |
| Week 2 | 30 secs | 35 secs |
| Week 3 | 30 secs | 40 secs |
| Week 4 | 30 secs | 45 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Thoracic extension | 30 secs |
| B. Straddle and side-bend | 30 secs ea |
| C. Shoulder extension | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
