Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Straddle ups | 3 | |
| 1B. Windshield wipers | 3 | |
| 1C. Side hold chin to meat hook | 3 | 1 min |
| 2A. Oblique pike leg lifts - lock off | 3 | |
| 2B. Inverted hollow hold | 3 | |
| 2C. Front lever reps | 3 | 1 min |
Equipment needed: pull-up bar
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1A. Spiderman with thoracic rotation | 5 reps ea side | |
| 1B. Dynamic hamstring stretch | 5 reps ea side | 2 sets |
| 2A. Pelvic tilt with bent knee fallout | 5 reps ea side | |
| 2B. 90/90 toe taps | 5 reps ea side | 2 sets |
1. Perform 3 rounds with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 1A. Straddle ups | 4 reps | 5 reps | 6 reps | 8 reps |
| 1B. Windshield wipers | 6 reps (ea) | 7 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| 1C. Side hold chin to meat hook | 2 reps (ea) | 3 reps (ea) | 4 reps (ea) | 5 reps (ea) |
| Exc | 1A. Straddle ups | 1B. Windshield wipers | 1C. Side hold chin to meat hook |
|---|---|---|---|
| Week 1 | 4 reps | 6 reps (ea) | 2 reps (ea) |
| Week 2 | 5 reps | 7 reps (ea) | 3 reps (ea) |
| Week 3 | 6 reps | 8 reps (ea) | 4 reps (ea) |
| Week 4 | 8 reps | 10 reps (ea) | 5 reps (ea) |
2. Perform 3 rounds with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A. Oblique pike leg lifts - lock off | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| 2B. Inverted hollow hold | 10 sec | 15 sec | 10 sec | 30 sec |
| 2C. Front lever reps | 4 reps | 5 reps | 6 reps | 8 reps |
| Exc | 2A. Oblique pike leg lifts - lock off | 2B. Inverted hollow hold | 2C. Front lever reps |
|---|---|---|---|
| Week 1 | 4 reps (ea) | 10 sec | 4 reps |
| Week 2 | 5 reps (ea) | 15 sec | 5 reps |
| Week 3 | 6 reps (ea) | 10 sec | 6 reps |
| Week 4 | 8 reps (ea) | 30 sec | 8 reps |
Cool-down
| Exercise | Duration | Sets |
|---|---|---|
| 1A. Hip flexor stretch | 30 secs ea side | |
| 1B. Pec stretch | 30 secs | 2 sets |
| 2. Diaphragmatic breathing (supine) | 1 min | 1 set |
| 3. Diaphragmatic breathing (prone) | 1 min | 1 set |
CONGRATULATIONS!
WORKOUT COMPLETE
