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Scap Rolls Forward And Back · Scap Pushups · Lumbar Cat And Thoracic Cat · Plank · W Hold · Y Hold · Shoulder Rotations, Band Dislocates And Serratus Punchs · Planche Progression · Hollow Body Hold · Planche Progression · Hollow Body Hold · Planche Progression · Hollow Body Hold · Planche Progression · Hollow Body Hold · Pseudo Planche Lean · Lsit · Scap Pushups · Chest Fly · Scap Pushups · Chest Fly · Scap Pushups · Chest Fly · Front Tuck Lever · Leg Raise (Hanging, Straight)

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Workout Breakdown

Warm up

Wrist warm up

wrist stability

Upper body warmup

1

Scap Rolls Forward And Back

1 set × 20-21 reps

2

Scap Pushups

1 set × 8-10 reps

3

Lumbar Cat And Thoracic Cat

1 set × 10-11 reps

4

Plank

1 set × 30-45s

5

W Hold

1 set × 30-45s

6

Y Hold

1 set × 30-45s

7

Shoulder Rotations, Band Dislocates And Serratus Punchs

1 set × 10-11 reps

workout

1

Planche Progression

1 set × 12-15s

2

Hollow Body Hold

1 set × 30-45s

3

Planche Progression

1 set × 12-15s

4

Hollow Body Hold

1 set × 30-45s

5

Planche Progression

1 set × 12-15s

6

Hollow Body Hold

1 set × 30-45s

7

Planche Progression

1 set × 12-15s

8

Hollow Body Hold

1 set × 30-45s

9

Pseudo Planche Lean

1 set × 3×15-20s

10

Lsit

1 set × 60-61s

11

Scap Pushups

1 set × 8-10 reps

12

Chest Fly

1 set × 10-12 reps

13

Scap Pushups

1 set × 8-10 reps

14

Chest Fly

1 set × 10-12 reps

15

Scap Pushups

1 set × 8-10 reps

16

Chest Fly

1 set × 10-12 reps

17

Front Tuck Lever

1 set × 3×15-20s

18

Leg Raise (Hanging, Straight)

1 set × 3×8-10 reps