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Isometrics

https://www.youtube.com/watch?v=bIreoa6BMzQ&list=PLT5Hb_pmKmUOfYJAAgdtuf2q75qLPoHda&index=4

Warm Up

Routine

Pull-Ups
Isometric Pull-ups 5sec
3 reps

Rest 90 seconds

Isometric Pull-ups 5sec
3 reps

Rest 90 seconds

Isometric Pull-ups 5sec
3 reps

Rest 90 seconds

Squats
Isometric Squats 5sec
3 reps

Rest 90 seconds

Isometric Squats 5sec
3 reps

Rest 90 seconds

Isometric Squats 5sec
3 reps

Rest 90 seconds

Side Laterals
Side Laterals Arm Circles
15 s

Rest 60 seconds

Side Laterals Arm Circles
15 s

Rest 60 seconds

Side Laterals Arm Circles
15 s

Rest 60 seconds

Glute Bridge
Isometric Glute Bridge 5sec
3 reps

Rest 30 seconds

Isometric Glute Bridge 5sec
3 reps

Rest 30 seconds

Isometric Glute Bridge 5sec
3 reps

Rest 30 seconds

Push-Ups
Isometric Push-ups 5sec
3 reps

Rest 30 seconds

Isometric Push-ups 5sec
3 reps

Rest 30 seconds

Isometric Push-ups 5sec
3 reps

Rest 30 seconds

Hollow Body Hold
Hollow Body Hold 5sec
3 reps

Rest 30 seconds

Hollow Body Hold 5sec
3 reps

Rest 30 seconds

Hollow Body Hold 5sec
3 reps

Rest 30 seconds

Dips
Isometric Dips 5sec
3 reps

Rest 60 seconds

Isometric Dips 5sec
3 reps

Rest 60 seconds

Isometric Dips 5sec
3 reps

Rest 60 seconds

Calf Raises
Isometric Calf Raises 15sec
3 reps

Rest 30 seconds

Isometric Calf Raises 15sec
3 reps

Rest 30 seconds

Isometric Calf Raises 15sec
3 reps

Cool Down & Stretch