# Workout 1 (Planche/Press to handstand)

Monday - Planche and press to handstand

5-8 Stomach to wall handstand push up (get measure)
5-8 Weighted ring dips (15 kgs)
5-8 RTO pseudo planche push ups
2 x Tuck planche hold (5-10 s)

Activation/Skill/Mobility
Press the floor - Handstand compressions
1 Frestanding handstand mini routine
L-sit to Tuck planche on P-bars
Barbell front raises (12 kgs)

## Warm Up

- 1 × 1 Warm Up Routine

## A

- 1 × 3-6 Hand Stand Pu
- 1 × 10 Press The Floor - Handstand Compressions
- 1 × 3-6 Hand Stand Pu
- 1 × 10 Press The Floor - Handstand Compressions
- 1 × 3-6 Hand Stand Pu
- 1 × 10 Press The Floor - Handstand Compressions

## B

- 1 × 5-8 Weighted Ring Dips (15 Kgs)
- 1 × 1 Frestanding Handstand Mini Routine
- 1 × 5-8 Weighted Ring Dips (15 Kgs)
- 1 × 1 Frestanding Handstand Mini Routine
- 1 × 5-8 Weighted Ring Dips (15 Kgs)
- 1 × 1 Frestanding Handstand Mini Routine

## C

- 1 × 3-6 Band Assisted Planche Pu
- 1 × 10 L-sit To Tuck Planche On P-bars
- 1 × 3-6 Band Assisted Planche Pu
- 1 × 10 L-sit To Tuck Planche On P-bars
- 1 × 3-6 Band Assisted Planche Pu
- 1 × 10 L-sit To Tuck Planche On P-bars

## D

- 1 × 2 Tuck Planche Hold (5-10 S)
- 1 × 10 Dumb Bell Front Raises (8 Kgs)
- 1 × 2 Tuck Planche Hold (5-10 S)
- 1 × 10 Dumb Bell Front Raises (8 Kgs)
- 1 × 2 Tuck Planche Hold (5-10 S)
- 1 × 10 Dumb Bell Front Raises (8 Kgs)