DAY 1 - Bend Arm Strength and Flexibility.

EXCERCISE REPS SETS REST TEMPO

A1 Laying Shoulder Dislocations 8 2 30 sec rest perform A2. -
A2 Scapula Retractions 6 2 No rest perform A3. -
A3 Shoulder Bench Opener 30s 2 60 sec rest perform A1. -

EXCERCISE REST SETS REST TEMPO

A1 Military Press 8 5 30 sec rest perform A2. 3010
A2 Weighted Chin-ups 8 5 No rest perform A3. 2011
A3 Hip-ups -> 5 60-120 sec rest perform A1. -
B1 Ring Dips 5 5 15-30 sec rest perform B2. 3012
B2 Ring Rows 8 5 No rest perform B3. 3111
B3 Side Split 15-30s 5 60-120 sec rest perform B1. -
C1 Diamond Push-ups 10 3 15 sec rest perform C2. 3011
C2 Face Pulls Rings 10 3 No rest perform C3. 4010
C3 Pancake 30s 3-5 60 sec rest perform C1. -

DAY 2 - Straight Arm Strength.

EXCERCISE REPS SETS REST TEMPO
A1 Scapula Retractions 6 2 No rest perform A2 -
A2 Manna to active L-sit 5 2 No rest perform A3. -
A3 Planche lean to back bend 5-8 2 60 sec rest perform A1. -

EXCERCISE REST SETS REST TEMPO

A1 Tuck FL Hold 8-12s 5 30 sec rest perform A2. -
A2 HS Wall Walks 1-3 5 180 sec rest perform A1 -
B1 Hanging leg-raises 5-8 4 15-30 sec rest perform B2. 3010
B2 Front Support 15-30s 4 120 - 180 perform B1. -
C1 Scapula Retractions 10x1s 3 No rest perform C2. -
C2 Scapula Protractions 10 3 120 sec rest perform C1. -
D One Arm Cuban rotations 8 3 15s between arms, 120 perform D -

DAY 3 – Lowerbody
EXCERCISE REPS SETS REST TEMPO
A1 Knee Rotations 20-30 2 30 sec rest perform A2. -
A2 Dorsiflexi on band stretch 10/side 2 No rest perform A3. -
A3 Overhead squats 10 2 60 sec rest perform A1. -

EXCERCISE REST SETS REST TEMPO

A Back Squat 5 5 240 sec rest perform A. 4010
B Romanian Deadlift 8 4 240 sec rest perform B. 2011
C Jump Squat 10 3 180 sec rest perform C. -
D Back Extensions 10 3 180 sec rest perform D. 3010
 DAY 4 - Bend Arm Strength and Flexibility
EXCERCISE REPS SETS REST TEMPO
A1 Laying Shoulder Dislocations 8 2 30 sec rest perform A2. -
A2 Scapula Retractions 6 2 No rest perform A3. -
A3 Shoulder Bench Opener 30s 2 60 sec rest perform A1. -

EXCERCISE REST SETS REST TEMPO

A1 Pike Push-ups 4-6 5 30 sec rest perform A2. 3010
A2 Wide Pull-ups 6-8 5 No rest perform A3. 3010
A3 One leg elevated hamstring stretch 30s 5 60-120 sec rest perform A1. -
B1 Weighted Dips 5 5 30 sec rest perform B2. 3010
B2 3,3,1 Chin-ups 4-5 5 No rest perform B3. -
B3 Weighted Pike stretch 5 5 60-120 sec rest perform B1. -
C1 Ring Push-ups 8 3 15-30 sec rest perform C2. 3011
C2 Biceps ring curls 10 3 15 sec rest perform C3. 4010
C3 Beginner Front split 30s 3 On feeling perform C1. -

DAY 5 - Straight Arm Strength.

EXCERCISE REPS SETS REST TEMPO
A1 Scapula Retractions 6 2 No rest perform A2 -
A2 Manna to active L-sit 5 2 No rest perform A3. -
A3 Planche lean to back bend 5-8 2 60 sec rest perform A1. -

EXCERCISE REST SETS REST TEMPO

A1 Tuck FL Raises + Hold 2 5 30-45 sec rest perform A2. -
A2 Ring Push-up Support 15-30s 5 180 sec rest perform A1 -
B1 Skin the Cat 2 4 15-30 sec rest perform B2. -
B2 HS Shoulders elevations 10 4 120 - 180 perform B1. -
C1 L-sit 15-30s 3 No rest perform C2. -
C2 Scapula Retractions hold 15-30 3 120 sec rest perform C1. -
D Rear Delt Fly’s 12 3 120 sec rest perform D. -

DAY 6 – Lowerbody
EXCERCISE REPS SETS REST TEMPO
A1 Knee Rotations 20-30 2 30 sec rest perform A2. -
A2 Hip Flexor Activation 10/side 2 No rest perform A3. -
A3 Overhead squats 10 2 60 sec rest perform A1. -

EXCERCISE REST SETS REST TEMPO

A Deadlift 5 5 240 sec rest perform A. 2110
B Bulgarian Split Squat 10 4 240 sec rest perform B. 3010
C Back Extensions 10 3 180 sec rest perform C. 3010
D Calve Raises, Close, nomal, wide 30 3 180 sec rest perform D. 3111