# PPL

## Push

Push-Up (Decline) · Pike Push-Up · Pseudo Planche Lean · Chest Fly · Triceps Extension · Lateral Raise · External Rotation

### Workout

- 4 × 8-15 Push-Up (Decline)
- 3 × 6-12 Pike Push-Up
- 3 × 20-4 Pseudo Planche Lean
- 4 × 12-20 Chest Fly - Resistance Band
- 3 × 12-20 Triceps Extension - Resistance Band
- 3 × 15-25 Lateral Raise - Resistance Band
- 3 × 15-20 External Rotation - Resistance Band


## Pull

Chin-Up · Row · Face Pull · rear delt fly · Bicep Curl · Dead Hang · Scapular Pull-Up

### Workout

- 5 × 1-3 Chin-Up
- 3 × 20-45 Dead Hang
- 3 × 8-12 Scapular Pull-Up
- 4 × 10-20 Row - Resistance Band
- 3 × 15-25 Face Pull - Resistance Bands
- 3 × 15-25 rear delt fly
- 3 × 10-20 Bicep Curl - Resistance Bands


## Legs

Assisted pistol squats · Reverse Lunge · Single leg Romain bodyweight deadlift · Nordic Curl (Negative) · Calf Raise · Tibialis Raise

### Workout

- 4 × 6-10 Assisted pistol squats
- 3 × 10-15 Reverse Lunge
- 3 × 10-15 Single leg Romain bodyweight deadlift
- 3 × 3-8 Nordic Curl (Negative) - Resistance Band
- 4 × 15-25 Calf Raise - Resistance Band
- 3 × 15-25 Tibialis Raise


## Core Mobility

Cat-Cow · Cobra Stretch · Hip Circle · Plank

### Workout

- 2 × 10-15 Cat-Cow
- 2 × 30-45 Cobra Stretch
- 1 × 5-10 Hip Circle
- 3 × 30-60 Plank


## Core A

Ab Wheel Rollout · Hollow Body Hold · Side Plank

### Workout

- 4 × 5-15 Ab Wheel Rollout - Ab Wheel
- 3 × 30-45 Hollow Body Hold
- 6 × 30-45 Side Plank
- 3 × 10-12 Leg Raise (Lying)


## Core B

Dead Bug · Hollow Rocks · Plank · Side Plank

### Workout

- 3 × 10-12 Dead Bug
- 3 × 15-25 Hollow Rocks
- 3 × 45-60 Plank
- 6 × 30 Side Plank