# Chalistenics Program

Training program for Joakim Ekman

## Workout 1 (Planche/Press to handstand)

Monday - Planche and press to handstand

5-8 Stomach to wall handstand push up (get measure)
5-8 Weighted ring dips (15 kgs)
5-8 RTO pseudo planche push ups
2 x Tuck planche hold (5-10 s)

Activation/Skill/Mobility
Press the floor - Handstand compressions
1 Frestanding handstand mini routine
L-sit to Tuck planche on P-bars
Barbell front raises (12 kgs)

### Warm Up

- 1 × 1 Warm Up Routine

### A

- 1 × 3-6 Hand Stand Pu
- 1 × 10 Press The Floor - Handstand Compressions
- 1 × 3-6 Hand Stand Pu
- 1 × 10 Press The Floor - Handstand Compressions
- 1 × 3-6 Hand Stand Pu
- 1 × 10 Press The Floor - Handstand Compressions

### B

- 1 × 5-8 Weighted Ring Dips (15 Kgs)
- 1 × 1 Frestanding Handstand Mini Routine
- 1 × 5-8 Weighted Ring Dips (15 Kgs)
- 1 × 1 Frestanding Handstand Mini Routine
- 1 × 5-8 Weighted Ring Dips (15 Kgs)
- 1 × 1 Frestanding Handstand Mini Routine

### C

- 1 × 3-6 Band Assisted Planche Pu
- 1 × 10 L-sit To Tuck Planche On P-bars
- 1 × 3-6 Band Assisted Planche Pu
- 1 × 10 L-sit To Tuck Planche On P-bars
- 1 × 3-6 Band Assisted Planche Pu
- 1 × 10 L-sit To Tuck Planche On P-bars

### D

- 1 × 2 Tuck Planche Hold (5-10 S)
- 1 × 10 Dumb Bell Front Raises (8 Kgs)
- 1 × 2 Tuck Planche Hold (5-10 S)
- 1 × 10 Dumb Bell Front Raises (8 Kgs)
- 1 × 2 Tuck Planche Hold (5-10 S)
- 1 × 10 Dumb Bell Front Raises (8 Kgs)


## Workout 2 (Pull/Muscle Up)

Tuesday - Straight Bar Muscle Up

3 sets

5-8 Box jump muscle ups (check height from bar)
5-8 Pull ups
5-8 Chin ups
5-8 Vertical row

Activation/Skill/Mobility
Hollow hold
1 Frestanding handstand mini routine
L-sit on P-bars
Feet assisted bar muscle ups

### Warm up

- 1 × 1 Warm Up Routine

### A

- 1 × 3-6 Band Assisted Muscle Up
- 1 × 3-6 Box Jump Muscle Up
- 1 × 30s Hollow Body Hold
- 1 × 3-6 Band Assisted Muscle Up
- 1 × 3-6 Box Jump Muscle Up
- 1 × 30s Hollow Body Hold
- 1 × 3-6 Band Assisted Muscle Up
- 1 × 3-6 Box Jump Muscle Up
- 1 × 30s Hollow Body Hold

### B

- 1 × 5-8 Weighted Pull Up - 15 Kgs
- 1 × 1 Freestanding Handstand - Mini Routine
- 1 × 5-8 Weighted Pull Up - 15 Kgs
- 1 × 1 Freestanding Handstand - Mini Routine
- 1 × 5-8 Weighted Pull Up - 15 Kgs
- 1 × 1 Freestanding Handstand - Mini Routine

### C

- 1 × 5-8 Chin Up
- 1 × 20s L-Sit Hold
- 1 × 5-8 Chin Up
- 1 × 20s L-Sit Hold
- 1 × 5-8 Chin Up
- 1 × 20s L-Sit Hold

### D

- 1 × 5-8 Row - Other
- 1 × 10 Feet Assisted Bar Muscle Up
- 1 × 5-8 Row - Other
- 1 × 10 Feet Assisted Bar Muscle Up
- 1 × 5-8 Row - Other
- 1 × 10 Feet Assisted Bar Muscle Up


## Workout 3 (Legs/Mobility)

Thursday

Focus: Legs/Lower Back/Mobility

Strength
- Pistol Squats 35 cm
- Front Squats 80 kgs
- Romanian Dead Lift 100 kgs
- Nordic Curls

Mobility/Activation
- Pike Stretch Routine
- Handstand Tucked Leg Raises 10
- Bridge routine 30s
- Calf Stretch Routine 30s

### Warm up

- 1 × 1 Warm Up Routine

### A

- 1 × 3-6 Pistol Squats 35cm
- 1 × 1 Pike Stretch Mini Routine
- 1 × 3-6 Pistol Squats 35cm
- 1 × 1 Pike Stretch Mini Routine
- 1 × 3-6 Pistol Squats 35cm
- 1 × 1 Pike Stretch Mini Routine

### B

- 1 × 3-6 Front Squats 80 Kgs
- 1 × 5-8 Pike Press Against Wall
- 1 × 3-6 Front Squats 80 Kgs
- 1 × 5-8 Pike Press Against Wall
- 1 × 3-6 Front Squats 80 Kgs
- 1 × 5-8 Pike Press Against Wall

### C

- 1 × 4-6 Romanian Deadlift 120 Kgs
- 1 × 30s Bridge Hold
- 1 × 4-6 Romanian Deadlift 120 Kgs
- 1 × 30s Bridge Hold
- 1 × 4-6 Romanian Deadlift 120 Kgs
- 1 × 30s Bridge Hold

### D

- 1 × 3-6 Nordic Hamstring Curl
- 1 × 30s Calf Stretch Routine
- 1 × 3-6 Nordic Hamstring Curl
- 1 × 30s Calf Stretch Routine
- 1 × 3-6 Nordic Hamstring Curl
- 1 × 30s Calf Stretch Routine


## Workout 4 (Inverted Row/Front Lever)

Friday - Inverted Row/Front Lever

Negative One-leg frontlever raises 3-6
Advanced Tucked front lever hold 20s
Tucked front lever raises 3-6
Horizontal ring rows 3-6

Hanging leg circles 8 (4/side)
Swinging lats press (8)
Snap to support hold (8)
Low Ring Row (8)

### Warm Up

- 1 × 1 Warm Up Routine

### A

- 1 × 3-6 Front Lever Raises
- 1 × 7 Low Ring Row
- 1 × 3-6 Front Lever Raises
- 1 × 7 Low Ring Row
- 1 × 3-6 Front Lever Raises
- 1 × 7 Low Ring Row

### B

- 1 × 10-20s Advanced Tuck Lever Hold
- 1 × 7 Swing Lats Press
- 1 × 10-20s Advanced Tuck Lever Hold
- 1 × 7 Swing Lats Press
- 1 × 10-20s Advanced Tuck Lever Hold
- 1 × 7 Swing Lats Press

### C

- 1 × 3-6 Tucked Front Lever Raises
- 1 × 7 Snap To Support Hold
- 1 × 3-6 Tucked Front Lever Raises
- 1 × 7 Snap To Support Hold
- 1 × 3-6 Tucked Front Lever Raises
- 1 × 7 Snap To Support Hold

### D

- 1 × 3-6 Horizontal Ring Rows
- 1 × 8 Hanging Leg Circles
- 1 × 3-6 Horizontal Ring Rows
- 1 × 8 Hanging Leg Circles
- 1 × 3-6 Horizontal Ring Rows
- 1 × 8 Hanging Leg Circles