Scribd
Upload
16 views

Split 1

Uploaded by

seenaseenath98
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
16 views

Split 1

Uploaded by

seenaseenath98
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
You are on page 1/ 2

Day 1: Upper Body Strength and Handstand Skill

Warm-Up (5 minutes):

Jumping jacks
Arm circles
Wrist circles
Strength Training (40 minutes):

Weighted Pull-Ups:

5 sets x 5 reps
Add weight progressively as you can handle.
Weighted Dips:

5 sets x 5 reps
Use a weight belt or dip belt for added resistance.
Handstand Practice:

Practice kicking up into freestanding handstands against a wall or with a spotter.


Aim for accumulated time (e.g., 5-10 minutes total).
Skills (10 minutes):

L-Sit Practice:
Perform L-sit holds on parallel bars or on the floor.
Accumulate 2-3 sets of 15-30 seconds each.
Day 2: Lower Body Strength and Core

Warm-Up (5 minutes):

Dynamic leg swings


Hip circles
Bodyweight squats
Strength Training (40 minutes):

Weighted Pistol Squats:

4 sets x 6 reps per leg


Use a weighted vest or hold a dumbbell or kettlebell.
Weighted Bulgarian Split Squats:

4 sets x 8 reps per leg


Hold dumbbells or kettlebells for added resistance.
Hanging Leg Raises:
Leg raise
3 sets x 10-15 reps
Focus on controlled movements and engaging the core.
Day 3: Rest or Active Recovery

Rest day or light activity such as walking, swimming, or yoga.


Day 4: Upper Body Strength and Muscle-Up Skill

Warm-Up (5 minutes):

Shoulder circles
Rotator cuff exercises
Dynamic stretching for upper body
Strength Training (40 minutes):
Weighted Chin-Ups:

5 sets x 5 reps
Use a weighted vest or attach weights.
Weighted Push-Ups:

5 sets x 8-10 reps


Elevate feet or use a weight vest for added challenge.
Muscle-Up Progressions:

Practice explosive pull-ups and dips to work towards the muscle-up.


Focus on technique and explosive power.
Skills (10 minutes):

Handstand Push-Up Progressions:


Practice pike push-ups or wall-assisted handstand push-ups.
Aim for 3 sets of 5-8 reps.
Day 5: Core and Mobility

Warm-Up (5 minutes):

Cat-cow stretches
Hip flexor stretches
Dynamic planks (forearm to full plank)
Core (40 minutes):

Dragon Flags:

3 sets x 5-8 reps


Focus on lowering slowly and controlled.
Hollow Body Holds:

Accumulate 3-5 sets of 20-30 seconds.


Russian Twists with Weight:

3 sets x 15-20 reps per side


Use a weighted plate or dumbbell.
Day 6: Rest or Active Recovery

Rest day or light activity to promote recovery.


Day 7: Active Rest or Skill Practice

Active Rest Day: Engage in light activities such as walking, stretching, or yoga to
promote recovery.

You might also like