Duration
1h 41m
Sets
34
Exercises
22
Notes
Wide grip pull-up negatives with a pause at the top. Assisted pistol squats. Ring dip negatives. Single leg sliding hamstring curl negatives. Belly to wall handstand holds.
Exercises
Shoulder Warm-up - Resistance Band
110 reps @ 0 kg
Squat (Sky Reach)
110 reps @ 0 kg
Wrist Flexibility Stretch
120 reps @ 0 kg
Dead Bug
130 secs @ 0 kg
Hang (Arch)
110 reps @ 0 kg
Ring Support Hold
130 secs @ 0 kg
Squat
110 reps @ 0 kg
Deadlift (Single-Leg Romanian)
110 reps @ 0 kg
Negative Pull-Up
12 x 6 reps @ 0 kg
Shrimp Squat (Beginner)
17 reps @ 0 kg
22 x 8 reps @ 0 kg
Negative Pull-Up
15 reps @ 0 kg
Dip - Rings
12 x 6 reps @ 0 kg
Nordic Hamstring Curl - Resistance Band
16 reps @ 0 kg
Dip - Rings
15 reps @ 0 kg
Nordic Hamstring Curl - Resistance Band
12 x 8 reps @ 0 kg
Front Lever (Tuck)
13 x 5 reps @ 0 kg
Push-Up (Diamond)
12 x 3 reps @ 0 kg
Hanging Knee Raise
12 x 8 reps @ 0 kg
Copenhagen Plank (Knee-Supported)
13 x 12 reps @ 0 kg
Arch Body Hold (Prone)
18 reps @ 0 kg
210 reps @ 0 kg
Hanging Knee Raise
16 reps @ 0 kg
Arch Body Hold (Prone)
112 reps @ 0 kg
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