Jun 28 • Ask Anyone
I just feel like I’m not making a lot of progress please give me criticism on my workout I want to learn skills like front lever and planche
Cali
MONDAY ( PUSH )
◦ Skin the cat ( mobility for this day )
◦ Compression lifts (floor) - 3x12
◦ Planche Leans: 3x15–30 sec (lean forward further over time)
◦ Tuck planche holds - 2x (till failure)
◦ Pseudo planche push-ups + Top Hold – 3x6–8 (2 sec pause)
◦ Diamond push up ( keep elbows close and narrow grip ) - 3x15
◦ Scapular push-ups - 2x failure
◦ Pike push-ups (feet elevated) - 2xfailure
◦ Dips (weighted or slow tempo) - 2xfailure
◦ L sit - 3xfailure
◦ Handstand practice
TUESDAY ( PULL )
◦ Skin the cat - mobility
◦ Tuck front lever holds - 3x10-15 sec
◦ Front lever raises - 3x5
◦ Pull-ups(add weight ) - 2xfailure
◦ Chin ups ( slow tempo with weight ) - 3xfailure
◦ Dead hangs or scap pulls - 3x20-30sec
◦ Hollow body holds - 3x30sec
◦ Handstand practice
WEDNESDAY ( LEGS + CORE )
◦ Assisted pistol squat - 2x7 each leg
◦ Wall sit - 3 sets of 30 sec
◦ Calf raises ( slow and single leg with weight ) - 2xfailure
◦ Hollow body holds - 3x30secs
◦ Leg raises ( with weight ) - 2x15
◦ Compression Core (V-sit attempts or lifts) - 3x10-15
◦ Handstand practice
THURSDAY ( ANOTHER PULL )
◦ Skin the cat ( mobility for this )
◦ Pull-ups( add weight ) - 2xfailure
◦ Chin ups ( slow tempo with weight) - 3xfailure
◦ Icecream makers - 3x5
◦ Dead hangs or scap pulls - 3x20-30sec
◦ Hollow body holds - 2x30sec
◦ Handstand practice
FRIDAY ( PUSH VOLUME )
◦ Skin the cat ( mobility for this )
◦ Planche Leans: 3x15–30 sec (lean forward further over time)
◦ Regular push-ups ( slow tempo ) - 2xfailure
◦ Pseudo planche push ups + Top Hold – 3x6–8 (2 sec pause)
◦ Diamond push up ( keep elbows close and narrow grip ) - 3x15
◦ Incline push ups - 2xfailure
◦ Chair dips - 2xfailure
◦ Lsit to tuck ( floor ) - 3x5 reps or hold
◦ Handstand practice
SATURDAY ( PULL VOLUME )
◦ Skills ( Front lever - the level of progression you can do ) - practice
◦ Pull ups ( band assisted or jumping with weight) - 2xfailure
◦ Superman holds - 3x30secs
◦ Compression core ( lsit or hanging knee raises) - 3x10-15
◦ Handstand wall holds - 3x15secs
SUNDAY ( RECOVERY AND MOBILITY )
◦ Skin the cat ( mobility )
◦ Skills (handstand practice)
◦ Dynamic stretch
◦ Deep squat hold - 2x60secs
◦ Hips mobility
◦ Back mobility
◦ Shoulder mobility
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I just feel like I’m not making a lot of progress please give me criticism on my workout I want to learn skills like front lever and planche
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