# Start program

## Full triple

Push-Up (Pike Headstand) · Plank · Squat (Assisted)

### Workout

- **Full · 2 rounds**
  - 0 Push-Up (Pike Headstand)
  - 10-30s Plank
  - 5-8 Squat (Assisted)


## Upper vertical

Parallel Bar Support Hold · Scapular Pull-Up

### Workout

- 1 × 10-60s Parallel Bar Support Hold
- 1 × 5-8 Scapular Pull-Up


## Upper horizontal

Push-Up (Wall) · Row (Vertical)

### Workout

- 1 × 5-8 Push-Up (Wall)
- 1 × 5-8 Row (Vertical)


## Upper Legs main

Squat (Assisted) · Deadlift (Romanian)

### Workout

- 1 × 5-8 Squat (Assisted)
- 1 × 5-8 Deadlift (Romanian)


## Upper Legs supplementary

Glute Bridge · Single-Leg Balance

### Workout

- 1 × 0 Glute Bridge
- 1 × 0 Single-Leg Balance


## Lower legs

Calf Raise · Reverse Hyperextension

### Workout

- 1 × 0 Calf Raise
- 1 × 8-12 Reverse Hyperextension - Bench


## 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

### Warm up

- 1 × 1-2min Wrist Roller
- 1 × 30-90s Seated Hamstring Stretch
- 1 × 30-60s Lat Hang
- 1 × 30-120s 90/90 Hip Switch


## Abs

Plank · Reverse Hyperextension

### Workout

- 1 × 10-30s Plank
- 1 × 8-12 Reverse Hyperextension - Bench


## skills 1

Tuck Planche Hold · Front Lever (Tuck)

### Workout

- 1 × 10-30s Tuck Planche Hold
- 1 × 10-30s Front Lever (Tuck)


## Skills set

Plank (Wall) · L-Sit Hold (Foot-Supported)

### Workout

- **Skills · 2 rounds**
  - 1-5min Plank (Wall)
  - 10-60s 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

### Workout

- 1 × 5-8 Push-Up (Wall)
- 1 × 5-8 Squat (Assisted)


## 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

### Workout

- 1 × 5-8 Deadlift (Romanian)
- 1 × 5-8 Scapular Pull-Up