Routines in this Program
Full triple
Push-Up (Pike Headstand) · Plank · Squat (Assisted)
Upper vertical
Parallel Bar Support Hold · Scapular Pull-Up
Upper horizontal
Push-Up (Wall) · Row (Vertical)
Upper Legs main
Squat (Assisted) · Deadlift (Romanian)
Upper Legs supplementary
Glute Bridge · Single-Leg Balance
Lower legs
Calf Raise · Reverse Hyperextension
Full body 1 warm up
Wrist Roller · Seated Hamstring Stretch · Lat Hang · 90/90 Hip Switch · L-Sit Hold · Plank (Wall) · Squat (Assisted) · Push-Up (Wall) · Deadlift (Romanian) · Scapular Pull-Up
Abs
Plank · Reverse Hyperextension
skills 1
Tuck Planche Hold · Front Lever (Tuck)
Skills set
Plank (Wall) · L-Sit Hold (Foot-Supported)
Push full super set
Wrist Roller · Seated Hamstring Stretch · Lat Hang · 90/90 Hip Switch · L-Sit Hold · Plank (Wall) · Squat (Assisted) · Push-Up (Wall) · Deadlift (Romanian) · Scapular Pull-Up
Pull full superset
Wrist Roller · Seated Hamstring Stretch · Lat Hang · 90/90 Hip Switch · L-Sit Hold · Plank (Wall) · Squat (Assisted) · Push-Up (Wall) · Deadlift (Romanian) · Scapular Pull-Up
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.