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Workout overview

Exercise Sets Rest
1. Upright flag lifts 3 2 min
2. Inverted flag hold 2 2 min
3. Pull-ups 3 2 min
4. Dragon flags 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. Upright flag lifts
3 sets each side with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
10 reps 12 reps 13 reps 14 reps 15 reps 16 reps
Week 1 10 reps
Week 2 12 reps
Week 3 13 reps
Week 4 14 reps
Week 5 15 reps
Week 6 16 reps

2. Inverted 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. Pull-ups
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5q Week 6
8 reps 8 reps 8 reps 8 reps 8 reps 8 reps
Week 1 8 reps
Week 2 8 reps
Week 3 8 reps
Week 4 8 reps
Week 5q 8 reps
Week 6 8 reps

4. Dragon flags
3 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 8 reps 8 reps
Week 1 6 reps
Week 2 6 reps
Week 3 7 reps
Week 4 7 reps
Week 5 8 reps
Week 6 8 reps
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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
A. Straddle stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

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