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Recommended Routine (Old)

Warmup

Dynamic Stretches
Band Dislocates
5-10 reps
Squat Sky Reaches
5-10 reps
Wrist Mobility Exercises
10-20 reps
Scapular Pulls
5-10 reps
Support
Parallel Bar support
30 s
Bodyline Work
Plank
10-60 s
Side Plank
10-60 s
Reverse Plank
10-60 s
Hollow Hold
10-60 s
Arch
10-60 s
Activity
Squat Jumps
10-20 reps

Skill Work

Handstand
Wall Plank
5-10 mins
Skin the Cat
Dead Hang
10-30 s

Strength Work

Pair 1:
Pullups
Dips
Scapular Pulls
5-8 reps

Rest 90 seconds

Parallel Bar support
10-60 s

Rest 90 seconds

Scapular Pulls
5-8 reps

Rest 90 seconds

Parallel Bar support
10-60 s

Rest 90 seconds

Scapular Pulls
5-8 reps

Rest 90 seconds

Parallel Bar support
10-60 s

Rest 90 seconds

Pair 2:
L-sit
Squats
Foot-supported L-sit
10-30 s

Rest 90 seconds

Assisted Bodyweight Squat
5-8 reps

Rest 90 seconds

Foot-supported L-sit
10-30 s

Rest 90 seconds

Assisted Bodyweight Squat
5-8 reps

Rest 90 seconds

Foot-supported L-sit
10-30 s

Rest 90 seconds

Assisted Bodyweight Squat
5-8 reps

Rest 90 seconds

Pair 3:
Pushups
Rows
Wall Pushup
5-8 reps

Rest 90 seconds

Vertical Row
5-8 reps

Rest 90 seconds

Wall Pushup
5-8 reps

Rest 90 seconds

Vertical Row
5-8 reps

Rest 90 seconds

Wall Pushup
5-8 reps

Rest 90 seconds

Vertical Row
5-8 reps

Rest 90 seconds