Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. 45 degree flag raises | 3 | 2 min |
| 2. Flag plank | 2 | 2 min |
| 3. Pull-ups | 3 | 2 min |
| 4. Pseudo planche raises | 3 | 2 min |
Equipment needed: pull-up bar, 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. 45 degree flag raises
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 4 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| Week 1 | 4 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
| Week 5 | 7 reps |
| Week 6 | 7 reps |
2. Flag plank
2 sets each side with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 secs | 15 secs | 20 secs | 20 secs | 22 secs | 24 secs |
| Week 1 | 10 secs |
|---|---|
| Week 2 | 15 secs |
| Week 3 | 20 secs |
| Week 4 | 20 secs |
| Week 5 | 22 secs |
| Week 6 | 24 secs |
3. Pull-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 8 reps |
| Week 3 | 9 reps |
| Week 4 | 9 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
4. Pseudo planche raises
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 11 reps |
| Week 4 | 11 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
