Exercise | Sets | Rest |
---|---|---|
1. Planche hold | 4 | 2 min |
2. Wall HSPU | 4 | 2 min |
3. Planche push-up | 4 | 2 min |
4. Pseudo planche push-up | 4 | 2 min |
Equipment needed: B-Bars
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Wrist push-ups | 10 reps ea (palms and back of palms) |
E. Push-ups | 10 reps |
1. Planche hold
4 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
Week 1 | 15 secs |
---|---|
Week 2 | 15 secs |
Week 3 | 16 secs |
Week 4 | 16 secs |
Week 5 | 17 secs |
Week 6 | 17 secs |
2. Wall HSPU or Pike push-up
4 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
6 reps | 6 reps | 7 reps | 7 reps | 7 reps | 7 reps |
Week 1 | 6 reps |
---|---|
Week 2 | 6 reps |
Week 3 | 7 reps |
Week 4 | 7 reps |
Week 5 | 7 reps |
Week 6 | 7 reps |
3. Planche push-ups
4 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
3 reps | 3 reps | 4 reps | 4 reps | 5 reps | 5 reps |
Week 1 | 3 reps |
---|---|
Week 2 | 3 reps |
Week 3 | 4 reps |
Week 4 | 4 reps |
Week 5 | 5 reps |
Week 6 | 5 reps |
4. Pseudo planche push-ups
4 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. Shoulder extension | 30 secs |
B. Forward fold | 1 min |
C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE