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Time to crush it!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Bent Arm - Skill work - A

DemoExerciseReps/SetsHow to/Cues
Ring Handstand L Single Leg Isolations1x2 each Leg
Foot Assisted Ring Handstand1xGo up over the L handstand. Lock your elbows.
Ring Handstand Foot Taps2x
Ring HSPU in L1x max -1
Partial 90 Degrees HSPU4x totalRegular HSPU but with your face coming down further in front and the body going into an angle.
90 Degrees Push Ups - Negative - Straddle3x
Dolphin HSPU4
Dip to Pull Up5xSUPER SLOW AND CONTROLED
Seated Band Assisted Muscle Up2x6 total

Bent Arm - Skill work - B

DemoExerciseReps/SetsHow to/Cues
Ring Handstand L Single Leg Isolations1x2 each Leg
Foot Assisted Ring Handstand1xGo up over the L handstand. Lock your elbows.
Ring Handstand Foot Taps2x
HSPU Freestanding on Paralettes 2x max
HSPU Back to Wall with Elevated Hands2x6Go extra Deep!
Bar Muscle up8x totalUse a band if needed!

Bent Arm - Strength

DemoExerciseReps/SetsHow to/Cues
Superset 1:3x
Front Lever Row Negative from Touch3x3sec hold and slow lower
Planch Dips6-8x
End of Superset 1
Superset 2:3x
Weighted Rind Dips12x
Elastic Assisted One Arm Pull Ups4-8x each side
End of Superset 2
Drop Set3x
Extra Deep HSPU8x
Handstand Push Ups in LMAX
Downward Dog Push UpsMAX
Bent over Back Row with weights8xUse weights if you have!
FInisher3x
Ring Biceps Curls || Dumbbell Biceps Curls8-12
Triceps Overhead Extensions with elastic or weight8-12

Bent Arm - Legs

DemoExerciseReps/SetsHow to/Cues
Straight leg calf stretch1set, 30sec each side
Bent Leg calf Stretch1set, 30sec each side
Weighted Jump Ups with bottom pause3sets, 12-15 reps
Pistol Squat with Counterweight3sets, Max -2 reps each sideMinimum 3kg counterweight please
Weighted Air squat4sets, 20repsFOCUS ON GOING DEEP!
Calf Raises with External Rotation3sets, 20reps
Regular one legged calf raises3sets, 20reps each side
Calf Raises finisher1set Start at 20 reps on each side. Then do 18, 16, 14… 4, 2. Then 20 with both at the same time. Feel the burn

Shoulder Stretches

DemoExerciseReps/SetsHow to/Cues
Chest stretch with vertical movements1set, 8reps each side
Static chest stretch1set, 30sec each side
Biceps Stretch2x30sec each side
Back of Shoulder Stretch2x30sec each side
Wall Bars Back of Shoulder Stretch2x30sec

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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