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SA

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Warm up

Wrist warm up
wrist stability
Upper body warmup
Scap Rolls Forward And Back
20-21 reps
Scap Pushups
8-10 reps
Lumbar Cat And Thoracic Cat
10-11 reps
Plank
30-45 s
W Hold
30-45 s

Rest 45 seconds

Y Hold
30-45 s

Rest 45 seconds

Shoulder Rotations, Band Dislocates And Serratus Punchs
10-11 reps

workout

Planche Progression
12-15 s

Rest 45 seconds

Hollow Hold
30-45 s

Rest 120 seconds

Planche Progression
12-15 s

Rest 45 seconds

Hollow Hold
30-45 s

Rest 120 seconds

Planche Progression
12-15 s

Rest 45 seconds

Hollow Hold
30-45 s

Rest 120 seconds

Planche Progression
12-15 s

Rest 45 seconds

Hollow Hold
30-45 s

Rest 120 seconds

Pseudo Planche Lean
15-20 s

Rest 25 seconds

Pseudo Planche Lean
15-20 s

Rest 25 seconds

Pseudo Planche Lean
15-20 s

Rest 25 seconds

Lsit
60-61 s
Scap Pushups
8-10 reps
Straight Arm Chest Flies
10-12 reps

Rest 60 seconds

Scap Pushups
8-10 reps
Straight Arm Chest Flies
10-12 reps

Rest 60 seconds

Scap Pushups
8-10 reps
Straight Arm Chest Flies
10-12 reps

Rest 60 seconds

Front Tuck Lever
15-20 s

Rest 60 seconds

Front Tuck Lever
15-20 s

Rest 60 seconds

Front Tuck Lever
15-20 s

Rest 60 seconds

Straight Hanging Leg Raises
8-10 reps

Rest 60 seconds

Straight Hanging Leg Raises
8-10 reps

Rest 60 seconds

Straight Hanging Leg Raises
8-10 reps

Rest 60 seconds