Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Lever raises | 3 | |
| 1B. Tuck planche hold | 3 | 1 min 30 secs |
| 2A. Rows | 3 | |
| 2B. Pseudo planche push-ups | 3 | 1 min 30 secs |
| 3. L-sit hold | 3 | 1 min 30 secs |
| 4A. Pseudo planche raises | 3 | |
| 4B. Chin-up holds | 3 | 1 min 30 secs |
Equipment needed: B-Bars
Warm-up
| Exercise | Reps |
|---|---|
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Wrist push-ups (fingertips) | 10 reps |
| 5. Wrist push-ups (back of palms) | 10 reps |
| 5. Scapula push-ups | 10 reps |
| 6. Scapula rows | 10 reps |
1A. Lever raises
1B. Tuck planche hold
Perform this superset for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A | 4 reps | 4 reps | 5 reps | 5 reps | 6 reps | 6 reps |
| 1B | 15 secs | 16 secs | 17 secs | 18 secs | 19 secs | 20 secs |
| Exc | 1A | 1B |
|---|---|---|
| Week 1 | 4 reps | 15 secs |
| Week 2 | 4 reps | 16 secs |
| Week 3 | 5 reps | 17 secs |
| Week 4 | 5 reps | 18 secs |
| Week 5 | 6 reps | 19 secs |
| Week 6 | 6 reps | 20 secs |
2A. Rows
2B. Pseudo planche push-ups
Perform this superset for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps |
| 2B | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| Exc | 2A | 2B |
|---|---|---|
| Week 1 | 10 reps | 8 reps |
| Week 2 | 10 reps | 8 reps |
| Week 3 | 11 reps | 9 reps |
| Week 4 | 11 reps | 9 reps |
| Week 5 | 12 reps | 10 reps |
| Week 6 | 12 reps | 10 reps |
3. L-sit hold
3 sets with 1 min 30 secs
| 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 |
4A. Pseudo planche raises
4B. Chin-up holds
Perform this superset for 3 sets with 1 min 30 secs
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 4A | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps |
| 4B | Max | Max | Max | Max | Max | Max |
| EXC | 4A | 4B |
|---|---|---|
| Week 1 | 8 reps | Max |
| Week 2 | 8 reps | Max |
| Week 3 | 8 reps | Max |
| Week 4 | 8 reps | Max |
| Week 5 | 8 reps | Max |
| Week 6 | 8 reps | Max |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Straddle | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
