# Push Pull Legs

## Pull

Shoulder Circle · Wrist Circle · Shoulder Circle · Shoulder Dislocate · Wrist angles · Leg Assisted pull-up · Scapular Pull-Up · Dead Hang · Negative Pull-Up · Chin-Up · Leg Tuck · Knee Raise (Hip)

### Workout

- 1 × 1 Shoulder Circle
- 1 × 1 Wrist Circle
- 1 × 1 Shoulder Circle
- 1 × 1 Shoulder Dislocate
- 1 × 1 Wrist angles
- 1 × 1-10 Scapular Pull-Up
- 2 × 1-4 Leg Assisted pull-up

### Warmup

- **Work · 3 rounds**
  - 3-4 Negative Pull-Up
  - 2-4 Chin-Up
- 2 × 0-20 Bodyweight Bicep Curl - Body Only
- 3 × 1-25s Hollow Body Hold
- 3 × 6-10 Knee Raise (Hip) - Parallel Bar


## Push

Wrist angles · Wrist Flexibility Stretch · Shoulder Circle · Push-Up · Dead Hang · Scapular dips · Push-Up (Diamond) · Pike Push-Up · Dip (Negative) · Hanging Knee Raise · Pike Leg Raise

### Workout

- 1 × 1 Wrist angles
- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Shoulder Circle
- 1 × 1 Push-Up
- 1 × 1 Scapular dips

### Warmup

- **Work · 3 rounds**
  - 4-8 Pike Push-Up
  - 5-8 Push-Up (Diamond)
  - 4-6 Planche Push-Up (Pseudo)
  - 4-6 Dip (Parallel Bar)
- 1 × 15-50 Push-Up
- 3 × 1 Hanging Knee Raise
- 2 × 1 Pike Leg Raise - Pull-Up Bar


## Legs

Leg Swing · Hip rotation · Ankle Circle · Squat · Lunge · Split Squat (Bulgarian) · Pistol Squat (Partial ROM) · Wall Sit · Calf Raise · Crunch · Knee Raise (Hip)

### Workout

- 1 × 1 Ankle Circle
- 1 × 1 Hip rotation
- 2 × 1 Squat - Resistance Band
- 2 × 1 Lunge

### Warmup

- **Work · 3 rounds**
  - 10-16 Pistol Squat
  - 16-20 Calf Raise
  - 16-20 Split Squat (Bulgarian)
  - 60-80s Wall Sit
- 3 × 12-16 Crunch
- 3 × 5-10 Knee Raise (Hip) - Parallel Bar