Overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Top half negatives | 3 | 2 min |
| 2. Upright flag hold | 2 | 2 min |
| 3. 45 degree flag | 1 | 2 min |
| 4. L-sit to inverted lever | 3 | 2 min |
| 5. Dips | 3 | 2 min |
Equipment needed: dip bars, 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. Top half negatives
3 sets each side with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 1-2 reps | 1-2 reps | 1-2 reps | 1-2 reps | 1-2 reps | 1-2 reps |
| Week 1 | 1-2 reps |
|---|---|
| Week 2 | 1-2 reps |
| Week 3 | 1-2 reps |
| Week 4 | 1-2 reps |
| Week 5 | 1-2 reps |
| Week 6 | 1-2 reps |
2. Upright flag hold
2 sets each side with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 secs | 10 secs | 11 secs | 11 secs | 12 secs | 12 secs |
| Week 1 | 10 secs |
|---|---|
| Week 2 | 10 secs |
| Week 3 | 11 secs |
| Week 4 | 11 secs |
| Week 5 | 12 secs |
| Week 6 | 12 secs |
3. 45 degree flag hold
1 set each side
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 15 secs | 16 secs | 17 secs | 18 secs | 19 secs | 20 secs |
| Week 1 | 15 secs |
|---|---|
| Week 2 | 16 secs |
| Week 3 | 17 secs |
| Week 4 | 18 secs |
| Week 5 | 19 secs |
| Week 6 | 20 secs |
4. L-sit to inverted lever
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 6 reps | 6 reps | 6 reps | 6 reps | 6 reps | 6 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
| Week 5 | 6 reps |
| Week 6 | 6 reps |
5. Dips
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
| Week 1 | 12 reps |
|---|---|
| Week 2 | 12 reps |
| Week 3 | 12 reps |
| Week 4 | 12 reps |
| Week 5 | 12 reps |
| Week 6 | 12 reps |
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 |
CONGRATULATIONS!
WORKOUT COMPLETE
