# SA

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)

## Warm up

- 1 × 20-21 Scap Rolls Forward And Back
- 1 × 8-10 Scap Pushups
- 1 × 10-11 Lumbar Cat And Thoracic Cat
- 1 × 30-45s Plank
- 1 × 30-45s W Hold
- 1 × 30-45s Y Hold
- 1 × 10-11 Shoulder Rotations, Band Dislocates And Serratus Punchs

## workout

- 1 × 12-15s Planche Progression
- 1 × 30-45s Hollow Body Hold
- 1 × 12-15s Planche Progression
- 1 × 30-45s Hollow Body Hold
- 1 × 12-15s Planche Progression
- 1 × 30-45s Hollow Body Hold
- 1 × 12-15s Planche Progression
- 1 × 30-45s Hollow Body Hold
- 3 × 15-20s Pseudo Planche Lean
- 1 × 60-61s Lsit
- 1 × 8-10 Scap Pushups
- 1 × 10-12 Chest Fly
- 1 × 8-10 Scap Pushups
- 1 × 10-12 Chest Fly
- 1 × 8-10 Scap Pushups
- 1 × 10-12 Chest Fly
- 3 × 15-20s Front Tuck Lever
- 3 × 8-10 Leg Raise (Hanging, Straight)