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WO 1 Skills

1st workout of the week. Skills training.

J

Created by

Jiver

Workout Breakdown

Warmup

Warmup

1

Jogging

1 set × 5min

2

Arm Swings

1 set × 20 reps

3

Arm Circles

1 set × 20 reps

4

Forearm Rotations

1 set × 20 reps

5

Wrist Rotations

1 set × 20 reps

6

Wrist Flexibility Stretch

1 set × 90s

7

Cat-Cow Stretch

1 set × 10 reps

8

Row (Scapular)

1 set × 10 reps

9

Side Lunges R+l

1 set × 20 reps

Handstand

Holds

1

Frog Stand

1 set × 5×15-60s

2

Handstand (Wall-Assisted)

1 set × 3×15-60s

3

Wall Handstand

1 set × 3×30-60s

Core

1

Butterfly Hold L

1 set × 20-60s

2

Butterfly Hold R

1 set × 20-60s

3

Butterfly Hold L

1 set × 20-60s

4

Butterfly Hold R

1 set × 20-60s

5

Parallel Bar Hold L-sit

1 set × 3×20-60s

Human Flag

Holds

1

Side Hollow Hold L

1 set × 30-60s

2

Side Hollow Hold R

1 set × 30-60s

3

Side Hollow Hold L

1 set × 30-60s

4

Side Hollow Hold R

1 set × 30-60s

5

Side Hollow Hold L

1 set × 30-60s

6

Side Hollow Hold R

1 set × 30-60s

Core

1

Hanging Oblique Raises

1 set × 2×10-20 reps

2

Butterfly Pulses L

1 set × 10-20 reps

3

Butterfly Pulses R

1 set × 10-20 reps

4

Butterfly Pulses L

1 set × 10-20 reps

5

Butterfly Pulses R

1 set × 10-20 reps

6

Side Plank

1 set × 4×30-60s