Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Hanging scapula depressions | 4 | |
| 1B. Hanging tuck leg lifts | 4 | |
| 1C. Oblique single leg tuck up | 4 | 1 min |
| 2A. Front lever reps with bands | 4 | |
| 2B. Single leg pike leg lifts | 4 | |
| 2C. Tuck hang | 4 | 1 min |
Equipment needed: pull-up bar
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1A. Dynamic hamstring stretch with trunk twist | 5 reps ea side | |
| 1B. Open books with OH circle | 5 reps ea side | 2 sets |
| 2A. Posterior pelvic tilt | 10 reps | |
| 2B. Cat camel | 10 reps | 2 sets |
| Exercise | 1A. Dynamic hamstring stretch with trunk twist | 1B. Open books with OH circle | 2A. Posterior pelvic tilt | 2B. Cat camel |
|---|---|---|---|---|
| Reps | 5 reps ea side | 5 reps ea side | 10 reps | 10 reps |
| Sets | 2 sets | 2 sets |
1. Perform 4 rounds with 1 min rest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 1A. Hanging scap depressions | 8 reps | 9 reps | 10 reps | 12 reps |
| 1B. Hanging tuck leg lifts | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| 1C. Oblique SL tuck up | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| Exercise | 1A. Hanging scap depressions | 1B. Hanging tuck leg lifts | 1C. Oblique SL tuck up |
|---|---|---|---|
| Week 1 | 8 reps | 4 reps (ea) | 4 reps (ea) |
| Week 2 | 9 reps | 5 reps (ea) | 5 reps (ea) |
| Week 3 | 10 reps | 6 reps (ea) | 6 reps (ea) |
| Week 4 | 12 reps | 8 reps (ea) | 8 reps (ea) |
2. Perform 4 rounds with 1 min rest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A. Front lever reps | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| 2B. Single leg pike leg lifts | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| 2C. Tuck hang | 10 secs | 12 secs | 16 secs | 20 secs |
| Exercise | 2A. Front lever reps | 2B. Single leg pike leg lifts | 2C. Tuck hang |
|---|---|---|---|
| Week 1 | 4 reps (ea) | 4 reps (ea) | 10 secs |
| Week 2 | 5 reps (ea) | 5 reps (ea) | 12 secs |
| Week 3 | 6 reps (ea) | 6 reps (ea) | 16 secs |
| Week 4 | 8 reps (ea) | 8 reps (ea) | 20 secs |
Cool-down
| Exercise | Duration | Sets |
|---|---|---|
| 1A. Seal stretch | 20 secs | |
| 1B. Side seal stretch | 20 secs ea side | 2 sets |
| 2. Diaphragmatic breathing | 1 min 30 secs | 1 set |
| 3. Prone crocodile breathing | 1 min 30 secs | 1 set |
| Exercise | 1A. Seal stretch | 1B. Side seal stretch | 2. Diaphragmatic breathing | 3. Prone crocodile breathing |
|---|---|---|---|---|
| Duration | 20 secs | 20 secs ea side | 1 min 30 secs | 1 min 30 secs |
| Sets | 2 sets | 1 set | 1 set |
CONGRATULATIONS!
WORKOUT COMPLETE
