# Yair

The best 

## Skill ראשון

 Full Planche  · Full front lever  · Planche push ups · Front lever pull ups · Hollow Body Hold

### Workout

- 3 × 4-8s  Full Planche 
- 3 × 4-8s Full front lever 
- 2 × 4-8 Planche push ups
- 2 × 4-8 Front lever pull ups
- 2 × 30-45s Hollow Body Hold


## Sprint and stretching שני

3 jump + 40 meters sprint  · Chest to ground + 20 meters sprint · 3 long jump  · Bound (Lateral) · 100 meters sprint

### Workout

- 5 × 1s 3 jump + 40 meters sprint 
- 2 × 1s Chest to ground + 20 meters sprint
- 1 × 1m 3 long jump 
- 1 × 1m Bound (Lateral)
- 1 × 1s 100 meters sprint
- 1 × 45s Wall Calf Stretch (Hands)
- 1 × 45s Quad Stretch
- 1 × 45s Cat-Cow
- 1 × 45s Deep Squat Hold
- 1 × 45s 90°/90°
- 1 × 45s Hip Flexor Stretch
- 1 × 45s World's Greatest Stretch
- 1 × 45s Wall Angeles 
- 1 × 45s Pigeon Pose
- 1 × 45s Cobra Stretch
- 1 × 45s Child's Pose
- 1 × 45s Chest Doorway Stretch
- 1 × 45s Seated Hamstring Stretch


## Upper and boxing שלישי

 Wall assisted Deficit handstand push ups  · Pull-Up (Weighted) · Deficit decline push ups  · Bicep Curl (Zottman) · Triceps Extension (Overhead, Single-Arm) · Face Pull · Dead Hang · Neck bridge  · Neck bridge 

### Workout

- 3 × 4-8  Wall assisted Deficit handstand push ups 
- 3 × 4-10 Pull-Up (Weighted)
- 3 × 6-12 Deficit decline push ups 
- 2 × 8-15 Bicep Curl (Zottman) - Dumbbell
- 2 × 8-15 Triceps Extension (Overhead, Single-Arm) - Dumbbell
- 1 × 10-20 Face Pull - Rings
- 1 × 30-45s Dead Hang


## Upper and boxing חמישי

Row (Tuck Front Lever) · Dip · Chin-Up · Push-Up (Wide) · Face Pull · Lateral Raise · Dead Hang

### Workout

- 3 × 4-10 Row (Tuck Front Lever) - Rings
- 3 × 6-10 Dip - Rings
- 2 × 6-10 Chin-Up
- 2 × 6-12 Push-Up (Wide) - Rings
- 2 × 10-15 Face Pull - Rings
- 1 × 10-15 Lateral Raise - Dumbbell
- 1 × 30-45 Dead Hang


## Lower and stretching שישי

Pistol Squat · Romanian Deadlift (Single-Leg, Landmine) · Dragon flag · Bulgarian Split Squat · Single-Leg Calf Raise · Ab Wheel Rollout · One leg wall sit · Cat-Cow · Deep Squat Hold · 90°/90° · Hip Flexor Stretch · World's Greatest Stretch · Wall Angeles  · Pigeon Pose · Cobra Stretch · Child's Pose · Chest Doorway Stretch · Seated Hamstring Stretch

### Workout

- 2 × 6-10 Pistol Squat - Kettlebell
- 2 × 6-12 Romanian Deadlift (Single-Leg, Landmine) - Barbell
- 2 × 4-10 Dragon flag
- 1 × 6-10 Bulgarian Split Squat - Dumbbell
- 1 × 10-15 Single-Leg Calf Raise - Body Only
- 1 × 10-15 Ab Wheel Rollout - Ab Wheel
- 1 × 30-45s One leg wall sit
- 1 × 45s Cat-Cow
- 1 × 45s Deep Squat Hold
- 1 × 45s 90°/90°
- 1 × 45s Hip Flexor Stretch
- 1 × 45s World's Greatest Stretch
- 1 × 45s Wall Angeles 
- 1 × 45s Pigeon Pose
- 1 × 45s Cobra Stretch
- 1 × 45s Child's Pose
- 1 × 45s Chest Doorway Stretch
- 1 × 45s Seated Hamstring Stretch