Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Seated wall hamstring stretch | 3 | |
| 1B. Seated wall hip flexion | 3 | 1 min |
| 2A. Pike squat | 3 | |
| 2B. Wall assisted tuck V-sit | 3 | 1 min |
| 3A. Hands free pike | 2 | |
| 3B. V-up to L-sit | 2 | 1 min |
| 4. Seated pike lift | 2 | 1 min |
Equipment needed: parallettes (optional)
Warm-up
| Exercise | Reps/Duration |
|---|---|
| 1. 2 pike 2 squats | 10 reps |
| 2. Standing calf stretch | 30 secs ea side |
| 3. Supine hamstring stretch | 10 reps ea side |
| 4. Wrist circles | 5 reps ea direction |
| 5. First knuckle push-up | 10 reps |
| 6. Scap shrugs | 10 reps |
1. Perform this superset for 2 sets with 1 min rest
| Exercise | Reps/Duration |
|---|---|
| 1A. Seated wall hamstring stretch | 10 |
| 1B. Seated wall hip flexion | 15 pulses then 10 sec hold |
2. Perform this superset for 2 sets with 1 min rest
| Exercise | Reps/Duration |
|---|---|
| 2A. Pike squat | 5 (w/5 sec hold each rep) |
| 2B. Wall assisted tuck V-sit | Max |
3. Perform this superset for 2 sets with 1 min rest
| Exercise | Reps/Duration |
|---|---|
| 3A. Hands free pike | 5 (w/5 sec hold each rep) |
| 3B. V-up to L-sit | 1 rep less than last session |
4. Seated pike lift
Perform 2 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| Max | Max | Max | Max |
| Week 1 | Max |
|---|---|
| Week 2 | Max |
| Week 3 | Max |
| Week 4 | Max |
CONGRATULATIONS!
WORKOUT COMPLETE
