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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Low Tuck Planch | 3x | Nice and round. Shoulders far to the front. Don't worry about getting your body parallel to the floor for now. You might need high paralettes! | |
| Bent Knee L Sit to Tuck Planch - Reps | 3x2 | ||
| L Sit to Half Stalder Press with Bent Knees | 2x4 | ||
| Tuck Planch Push Up | 3x3 | ||
| Ring Planch Slides | 2x 6 Scap Push Ups | ||
| Scapular Planche Push Ups with elevated feet | 2x8-12 | ||
| L Sit Lift Rings | 2x8 | ||
| Front Level Pulls with Bent Knees | 3sets, 3reps | Hips guide the movement. You can even arch your back a bit! | |
| Ring Chest Flies on Knees | 3x6 | ||
| Back Flies on Rings | 3x6 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Partial Freestanding HSPU | 3x1 | ||
| Bent Arm Press from Box | 3x | ||
| Freestanding Lower to Headstand | 1x | ||
| Partial 90 Degree Push Up | 3x | ||
| Dolphin HSPU | 3x | ||
| HSPU back to wall WITH ELEVATED HANDS | 2x3 | ELEVATE YOUR HANDS | |
| Handstand Push Ups in L | 2x max clean with 45 sec break | ||
| Lean Push Up take Offs | 4x | ||
| SUPERSET STARTS | |||
| Ring Dips | 3x max | ||
| Archer Back Row | 3x 6-12 each side | ||
| SUPERSET FINISHES | |||
| Archer Pull Ups | 4x1 each side | ||
| Diamond Push Ups with feet elevated on bench | 3sets, 8-12 reps |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!