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Arm Swing (Dynamic) · Dead Bug · Rings Support Hold (Turned Out) · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back)

Created by

alexprp

Workout Breakdown

Warmup

Arm Swing (Dynamic)

1 set × 10min

Dead Bug

1 set × 60-120s

Rings Support Hold (Turned Out)

1 set × 30-60s

Push primary

Push secondary

Pull ups

2-3 sets of max rep pullups

Pull-Up

1 set × 3×5-8 reps

Core

Weighted plank

Plank

1 set × 30-120s

Side Plank

1 set × 30-120s

Reverse Plank

1 set × 30-120s

Stretch

Shoulder Extension

1 set × 30-60s

Shoulder Stretch (Cross-Body)

1 set × 30-60s

Hand Clasp Stretch (Behind the Back)

1 set × 30-60s