# PPL+Core

## PUSH

Wall Handstand Hold · Pike Push-Up · Planche Push-Up (Pseudo) · Dip · Fly · Triceps Extension

### Workout

- 2 × 15-30s Wall Handstand Hold
- 3 × 4-8 Pike Push-Up
- 3 × 4-8 Planche Push-Up (Pseudo)
- 3 × 2-5 Dip - Rings
- 3 × 4-8 Fly - Gymnastic Rings
- 3 × 5-10 Triceps Extension - Bodyweight (Bar)


## PULL

Muscle-Up Negative · Pull-Up · Ring Row · Ring Curl · Face Pull · Dead Hang

### Workout

- 2 × 1-3 Muscle-Up Negative - Ring
- 3 × 6-10 Pull-Up
- 3 × 6-15 Ring Row - Gymnastic Rings
- 3 × 6-12 Ring Curl - Rings
- 3 × 6-12 Face Pull - Rings
- 3 × 30-90s Dead Hang


## LEGS

Jump Squat · Lunge · Standing Broad Jump · Split Squat (Bulgarian) · Nordic Curl (Negative) · Single-Leg Calf Raise

### Workout

- 3 × 10-20 Jump Squat
- 3 × 20-40 Lunge
- 3 × 3-6 Standing Broad Jump
- 3 × 10-20 Split Squat (Bulgarian)
- 3 × 5-10 Nordic Curl (Negative) - Resistance Band
- 3 × 10-20 Single-Leg Calf Raise - Body Only


## CORE

L-Sit Hold · Leg Raise (Hanging, Straight) · Ab Rollout · Side Plank

### Workout

- 2 × 5-15s L-Sit Hold
- 3 × 6-12 Leg Raise (Hanging, Straight)
- 3 × 6-12 Ab Rollout - Rings
- 3 × 30-90s Side Plank