# Calestenics 

Mijn eigen plan

PULLUP LADDER:
Goal: Dead hang 60 sec

Pushup ladder:
3 x 10 clean

Dip ladder:
3 x 15 clean

Handstand ladder:
Pijnvrije wrist
30 sec handstandhold

Pikepushup ladder 
Tbc

ELBOW LEVER
- frogstand 30 sec
- crowpose 30 sec

L Sit
- 20 sec tucked

## PULL & CORE

Arm Circle · Cat-Cow · Scapular Push-Up · Pull Apart · Wrist rocks · Scapular Pull-Up · Wall Handstand Hold · Dead Hang · Scapular Pull-Up · Negative Pull-Up · Band lat pulldown · Pull-Up (Band-Assisted) · Hollow Body Hold · Hanging Knee Raise

### Warmup


### Workout

- 1 × 30-60s Arm Circle
- 1 × 10-12 Cat-Cow
- 2 × 10-12 Scapular Push-Up
- 2 × 13-15 Pull Apart - Resistance Band
- 1 × 50-60s Wrist rocks
- 1 × 8-10 Scapular Pull-Up
- 5 × 15-30s Wall Handstand Hold
- 3 × 30-90s Dead Hang
- 3 × 8-10 Scapular Pull-Up
- 4 × 3-5 Negative Pull-Up
- 3 × 8-12 Band lat pulldown
- 2 × 3-6 Pull-Up (Band-Assisted)
- 3 × 20-40s Hollow Body Hold
- 2 × 8-12 Hanging Knee Raise

### Done!


## PUSH & HANDSTAND

Wall Handstand Hold · Push-Up · Dip · Pike Hold (Feet Elevated) · Pike Push-Up · Tempo pushup · Plank

### Workout

- 1 × 20-40s Wall Handstand Hold
- 4 × 8-10 Push-Up
- 3 × 8-12 Dip - Bench
- 3 × 20-30s Pike Hold (Feet Elevated)
- 3 × 5-8 Pike Push-Up
- 1 × 5-8 Tempo pushup
- 2 × 30-45s Plank


## ACTIVATION

Wall Handstand Hold · Dead Hang · Pull-Up (Band-Assisted) · Push-Up · Band lat pulldown · Dip · Frog Stand · Tucked L-Sit · Hollow Body Hold

### Workout

- 1 × 30-40s Wall Handstand Hold
- 2 × 20-40s Dead Hang
- 3 × 5-8 Pull-Up (Band-Assisted)
- 3 × 8-10 Push-Up
- 2 × 8-12 Band lat pulldown
- 2 × 8-10 Dip - Bench
- 3 × 5-20s Frog Stand
- 3 × 5-20s Tucked L-Sit
- 2 × 30-60s Hollow Body Hold