# GPT Push/Pull/Legs

## Sun - Rest Day/Mobility Day

Jump Rope · Walking · Cat-Cow · World's Greatest Stretch · Deep Squat Hold · Shoulder Circle

### Workout

- 1 × 0-10min Jump Rope
- 1 × 10-20min Walking
- 1 × 0-10 Cat-Cow
- 1 × 0-5 World's Greatest Stretch
- 1 × 0-30s Deep Squat Hold
- 1 × 0-20 Shoulder Circle


## Mon- Push and Handstand Skill 

Scapula Dip · Shoulder Warm-up · Wrist mobility · Scapular Pull-Up

### Workout

- 1 × 1min Cardio Warm Up
- 1 × 1 Wrist mobility
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 1-20 Arm Circle
- 1 × 1-10 Scapular Pull-Up
- 1 × 1-10 Pike Shoulder Tap - Resistance Bands
- 1 × 1-10 Scapula Dip
- 1 × 1 Chest and Shoulder Stretch
- 4 × 1-60s Handstand (Wall-Assisted)
- 2 × 5-10 Handstand shoulder Tqps
- 3 × 0-10 Push-Up
- 4 × 5-8 Push-Up (Diamond)
- 4 × 3-5 Push-Up (Decline)
- 4 × 3-5 Push-Up - Rings
- 4 × 8-12 Dip (Parallel Bar)
- 3 × 1-8 Pike Push-Up
- 2 × 1 Push-Up (Incline)
- 2 × 1-18 Planche Push-Up (Pseudo)
- 1 × 1-30s Doorway Chest Stretch
- 1 × 1-30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 1-45s Child's Pose Lat Stretch
- 1 × 1-30s Wrist Flexor Stretch


## Wed - Pull

Jump Rope · Shoulder Warm-up · Shoulder Dislocate · Pull-Up · Chin-Up · Row · Dead Hang · Hollow Body Hold

### Workout

- 1 × 1-60 Jump and Shake
- 1 × 1-10 Shoulder Warm-up - Resistance Band
- 1 × 1-10 Shoulder Dislocate - Resistance Band
- 1 × 1-20 Arm Swing
- 1 × 1-10 Cat-Cow
- 2 × 1 Thoracic Rotation
- 1 × 1-8 Scapular Pull-Up
- 2 × 1-30s Dead Hang
- 1 × 1 Animal Flow or Leo Moves Warmup
- 4 × 4-6 Pull-Up
- 4 × 1-10 Row - Other
- 3 × 1-8 Chin-Up
- 3 × 1-8 Face Pull - Rings
- 3 × 1-12 Ring Curl - Rings
- 3 × 1-30s Dead Hang
- 3 × 1-60s Hollow Body Hold
- 1 × 1-30s Lat Stretch (Side-Lying)
- 1 × 1-30s Bicep Wall Stretch - Body Only
- 1 × 1-20s Neck Side Stretch


## Thu - Legs and Core

Split Squat (Bulgarian) · Reverse Lunge · Bodyweight Squat · Calf Raise · Hanging Knee Raise · Plank

### Workout

- 1 × 1min Cardio Warm Up
- 1 × 1-15 Leg Swing
- 1 × 1-10 Hip Circle
- 1 × 1-15 Glute Bridge
- 1 × 1-15 Bodyweight Squat
- 1 × 1-8 Reverse Lunge
- 1 × 1-15 Dead Bug
- 3 × 1-10 Shrimp Squat (Beginner)
- 1 × 1-10 Squat (Narrow Stance) - Barbell
- 4 × 1-10 Split Squat (Bulgarian)
- 2 × 1-10 Cossack Squat
- 3 × 1-10 Pistol Squat
- 3 × 1-12 Reverse Lunge
- 3 × 1-20 Bodyweight Squat
- 3 × 1-5 Nordic Hamstring Curl
- 4 × 1-20 Calf Raise
- 3 × 1-12 Hanging Knee Raise
- 3 × 1-12 Ring Hanging Knee Raise
- 3 × 1-60s Plank
- 2 × 1-60s Side Plank
- 1 × 1-30s Couch Stretch
- 1 × 1-45s Hamstring Fold
- 1 × 1-30s Figure 4 Glute Stretch
- 1 × 1-30s Wall Calf Stretch (Hands)
- 1 × 1-30s Deep Squat Hold
- 3 × 0-10 Toes to bar


## Sat - Upper Hybrid and Skill

Squat (Sky Reach) · Wrist mobility · Dead Bug · Scapular Pull-Up · Scapula Dip · Handstand (Wall-Assisted) · Tucked L-Sit · Muscle-Up (Strict) · Pull-Up · Push-Up · Ring Row · Dip (Parallel Bar)

### Workout

- 1 × 3-10min Cardio Warm Up
- 1 × 1-20 Shoulder Circle
- 1 × 1-15 Pull Apart - Resistance Band
- 1 × 1 Wrist mobility
- 1 × 1-30s Dead Hang
- 1 × 8-10 Scapular Pull-Up
- 1 × 8-10 Scapular Push-Up
- 1 × 8-10 Scapula Dip
- 2 × 10-30s Tucked L-Sit
- 2 × 1-30s L-Sit (Single-Leg)
- 2 × 0-30s L-Sit Hold
- 3 × 20-60s Handstand (Wall-Assisted)
- 1 × 1-10 Handstand (Freestanding)
- 1 × 1 Muscle-Up (Strict) - Rings

### Warm Up


### Skills - Choose One

- 4 × 1-5 Pull-Up
- 4 × 1-12 Push-Up - Rings
- 4 × 1-10 Ring Row - Gymnastic Rings
- 4 × 1-8 Dip (Parallel Bar)
- 3 × 1 Farmer Carry - Dumbbell
- 1 × 1 Doorway Chest Stretch
- 1 × 1s Chest Stretch
- 1 × 1-90s Dead Hang
- 1 × 1 Lat Stretch
- 1 × 1 Forearm stretch
- 1 × 1 Forearm Stretch (Kneeling)
- 1 × 1 Seated Forward Fold
- 4 × 0-8 Push-Up