Hey o Convicts!!!
How’s your workout?!
Stay Strong!!
-B
Warmup:
- 15 Forward / Reverse Wrist Circles ( Left )
- 15 Forward / Reverse Wrist Circles ( Right )
- 20 Shoulder Dislocates
- 1 Minute Straight Arm Support
- 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
- 20 Burpees
Skill Work:
- 25s Wall Handstand — 2s Freestanding
- 14s Wall Handstand — 0s Freestanding
- 21s Wall Handstand — 3s Freestanding
- 10s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
- 14s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
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Planche Progression: Tuck Planche
Set 1:
- 6s Tuck Planche
Set 2:
- 5s Tuck Planche
Set 3:
- 4.5s Tuck Planche
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Lever Progression’s: Tuck Back Lever & Tuck Front Lever
Set 1: Tuck Back Lever
- 17s Tuck Back Lever
Set 2:
- 20s Tuck Back Lever
Set 3: Advanced Tuck Back
- 7s Tuck Back Lever
Set 1: Tuck Front Lever
- 23s Tuck Front Lever
Set 2:
- 17s Tuck Front Lever
Set 3: Advanced Tuck Front Lever
- 3s Tuck Front Lever
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One-Arm Pushup Progression: Elevated OAPU
Set 1:
- 7 Elevated OAPU’s ( Left )
- 7 Elevated OAPU’s ( Right )
Set 2:
- 6 Elevated OAPU’s ( Left )
- 6 Elevated OAPU’s ( Right )
Set 3:
- 5 Elevated OAPU’s ( Left )
- 5 Elevated OAPU’s ( Right )
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One-Arm Chinup Progression: L-Sit Pullups
Set 1: L-Sit Pullup
- 10 L-Sit Pullups
Set 2:
- 10 L-Sit Pullups
Set 3:
- 8 L-Sit Pullups
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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges
Set 1: Squats
- 10 Full Squats
Set 2: Dead Lifts
- 10 Dead Lifts
Set 3: Walking Lunges
- 10 Walking Lunges ( Left )
- 10 Walking Lunges ( Right )
Set 4: Single Leg Calf Raises
- 10 Calf Raises ( Left )
- 10 Calf Raises ( Right )
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