Jun 10 • Ask Anyone
Can you give your opinion on what I should add or remove please and thank you
Cali
MONDAY ( PUSH )
◦ Pseudo planche push-ups - 5x5
◦ Pike push-ups (feet elevated) - 4x6
◦ Dips (weighted or slow tempo) - 4x5-8
◦ L sit - failure
TUESDAY ( PULL )
◦ Pull-ups(add weight if possible) - 5x5
◦ Chin ups ( slow tempo ) - 3x5
◦ Dead hangs or scap pulls - 3x20-30sec
◦ Hollow body holds - 3x30sec
WEDNESDAY ( LEGS + CORE )
◦ Assisted pistol squat - 4x5-8 each leg
◦ Wall sit - 3 sets of 30-60 sec
◦ Calf raises ( slow ) - 3x20
◦ Hollow body holds - 3x30secs
◦ Leg raises ( laying or hanging ) - 4x10
THURSDAY ( SKILLS PRACTICE )
◦ Handstand against wall - 10 to 15 mins
◦ Frog stand ( progression to tuck planche )- 10 to 15 mins
◦ Skin the cat ( shoulder mobility ) - 10 to 15 mins
◦ Back lever progression - 10 to 15 mins
FRIDAY ( PUSH VOLUME )
◦ Regular push-ups ( slow tempo ) - 4x15
◦ Wall hand stand push-up negative - 3x6
◦ Incline push ups - 3x10
◦ Chair dips - 3x11
◦ Lsit to tuck ( floor ) - 3x5 reps or hold
SATURDAY ( PUSH VOLUME )
◦ Pull ups ( band assisted or jumping) - 4x6-10
◦ Rows ( table ) - 4x10
◦ Tuck front lever holds 3x5-10 secs
◦ Superman holds - 3x30secs
SUNDAY ( RECOVERY AND MOBILITY )
◦ Dynamic stretch
◦ Deep squat hold - 2x60secs
◦ Hips mobility
◦ Back mobility
◦ Shoulder mobility
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Can you give your opinion on what I should add or remove please and thank you
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