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Custom BWF routine

We'll pair some exercises together to strength train the whole body, resting between each set. Aim to beat your last rep count. If you've achieved 3x8 reps on your last workout, move on to the next level.

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Workout Breakdown

Warmup

Dynamic stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-8 reps

2

Flexion-extension Et Rotation De La Tête (faire Oui Et Non)

1 set × 5-10 reps

3

Wrist Flexibility Stretch

1 set × 10-20 reps

4

Dead Bug

1 set × 5-10 reps

Workout

Pair 1

1

Negative Pull-Up

1 set × 5-8 reps

2

Squat

1 set × 5-8 reps

3

Ramasser Un Cône, 1 Jambe

1 set × 10 reps

4

Negative Pull-Up

1 set × 5-8 reps

5

Squat

1 set × 5-8 reps

6

Ramasser Un Cône, 1 Jambe

1 set × 10 reps

7

Negative Pull-Up

1 set × 5-8 reps

8

Squat

1 set × 5-8 reps

Pair 2

1

Dip (Negative)

1 set × 5-8 reps

2

Hamstring Floor Slide

1 set × 5-8 reps

3

Planche Côté + Abduction Jambe

1 set × 8-12 reps

4

Dip (Negative)

1 set × 5-8 reps

5

Hamstring Floor Slide

1 set × 5-8 reps

6

Planche Côté + Abduction Jambe

1 set × 8-12 reps

7

Dip (Negative)

1 set × 5-8 reps

8

Hamstring Floor Slide

1 set × 5-8 reps

9

Planche Côté + Abduction Jambe

1 set × 8-12 reps

Pair 3

1

Incline Row

1 set × 5-8 reps

2

Push-Up (Incline)

1 set × 5-8 reps

3

Incline Row

1 set × 5-8 reps

4

Push-Up (Incline)

1 set × 5-8 reps

5

Incline Row

1 set × 5-8 reps

6

Push-Up (Incline)

1 set × 5-8 reps

Core

1

Superman Y Puis W Puis T

1 set × 8-12 reps

2

Scissors

1 set × 30s

3

Bear Crawl

1 set × 30-60s

4

Superman Y Puis W Puis T

1 set × 8-12 reps

5

Scissors

1 set × 30s

6

Bear Crawl

1 set × 30-60s

7

Superman Y Puis W Puis T

1 set × 8-12 reps

8

Scissors

1 set × 30s

9

Bear Crawl

1 set × 30-60s