Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Back lever hold | 4 | 2 min |
| 2. Back lever raises | 4 | 2 min |
| 3. Dips | 3 | 2 min |
| 4. Skin the cat | 3 | 2 min |
| 5. Scap push-ups | 3 | 2 min |
Equipment needed: dip bars, pull-up bar (optional)
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 1A. Wrist circles | 10 reps ea direction |
| 1B. Elbow circles | 10 reps ea direction |
| 1C. Shoulder circles | 10 reps ea direction |
| 1D. Shoulder extension stretch | 30 secs |
| 1E. Band shoulder flexion | 10 reps |
1. Back lever hold with bands
4 sets with 2 min rest
| 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 |
2. Back lever raises
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 5 reps |
| Week 4 | 6 reps |
| Week 5 | 6 reps |
| Week 6 | 6 reps |
3. Dips
3 sets with 2 min rest
| 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 |
4. Skin the cat
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 3 reps | 3 reps | 3 reps | 3 reps | 3 reps | 3 reps |
| Week 1 | 3 reps |
|---|---|
| Week 2 | 3 reps |
| Week 3 | 3 reps |
| Week 4 | 3 reps |
| Week 5 | 3 reps |
| Week 6 | 3 reps |
5. Scapula push-ups
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 8 reps | 8 reps | 10 reps | 10 reps | 12 reps | 12 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 8 reps |
| Week 3 | 10 reps |
| Week 4 | 10 reps |
| Week 5 | 12 reps |
| Week 6 | 12 reps |
Cool-down
Perform 2 rounds with 1 min rest
| Exercise | Duration |
|---|---|
| A. Forward fold | 30 secs |
| B. Shoulder flexion | 60 secs |
| C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
