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OVERCOMING Gravity →

Overcoming Gravity

Burpee · Wrist Flexibility Stretch · Shoulder Warm-up · Squat · Rings Support Hold (Turned Out) · Front Plank · Side Plank · Reverse Plank · Hollow Body Hold · Stomach-to-wall Handstand Practice · Push-Up · Ring Row · Bulgarian Ring Push Up · Ring Row · Archer Ring Push Up · Ring Row · Dip · Pull-Up · Dip · Pull-Up · Dip · Pull-Up · Pistol Squat · Glute Ham Raise · Pistol Squat · Glute Ham Raise · Pistol Squat · Glute Ham Raise · Hanging Knee Raise · Knee Raise (Hanging) · Hanging Knee Raise · Knee Raise (Hanging) · Hanging Knee Raise · Knee Raise (Hanging) · Hammer Curls

A

Created by

Andres

Workout Breakdown

Warm-up

1

Burpee

1 set × 10-20 reps

2

Wrist Flexibility Stretch

1 set × 15-30 reps

3

Shoulder Warm-up - Resistance Band

1 set × 10-12 reps

4

Squat

1 set × 10-20 reps

5

Rings Support Hold (Turned Out)

1 set × 45-60s

6

Front Plank

1 set × 30-60s

7

Side Plank

1 set × 2×30-60s

8

Reverse Plank

1 set × 30-60s

1

Hollow Body Hold

1 set × 30-60s

Handstand Practice

1

Stomach-to-wall Handstand Practice

1 set × 5-10min

Pushups and Rows

1

Push-Up - Rings

1 set × 10-12 reps

2

Ring Row

1 set × 10-12 reps

3

Bulgarian Ring Push Up

1 set × 10-12 reps

4

Ring Row

1 set × 10-12 reps

5

Archer Ring Push Up

1 set × 10-12 reps

6

Ring Row

1 set × 10-12 reps

Dips and Pull Ups

1

Dip - Rings

1 set × 10-12 reps

2

Pull-Up

1 set × 10-12 reps

3

Dip - Rings

1 set × 10-12 reps

4

Pull-Up

1 set × 10-12 reps

5

Dip - Rings

1 set × 10-12 reps

6

Pull-Up

1 set × 10-12 reps

Quads and Hammys

1

Pistol Squat

1 set × 10-12 reps

2

Glute Ham Raise

1 set × 10-12 reps

3

Pistol Squat

1 set × 10-12 reps

4

Glute Ham Raise

1 set × 10-12 reps

5

Pistol Squat

1 set × 10-12 reps

6

Glute Ham Raise

1 set × 10-12 reps

ABS

1

Hanging Knee Raise

1 set × 10-12 reps

2

Knee Raise (Hanging)

1 set × 10-12 reps

3

Hanging Knee Raise

1 set × 10-12 reps

4

Knee Raise (Hanging)

1 set × 10-12 reps

5

Hanging Knee Raise

1 set × 10-12 reps

6

Knee Raise (Hanging)

1 set × 10-12 reps

Bicep Curls

1

Hammer Curls

1 set × 3×20-30 reps