# OVERCOMING Gravity 

## Overcoming Gravity

Burpee · Wrist Flexibility Stretch · Shoulder Warm-up · Squat · Rings Support Hold (Turned Out) · Front Plank · Side Plank · Reverse Plank · Hollow Body Hold · Stomach-to-wall Handstand Practice · Push-Up · Ring Row · Bulgarian Ring Push Up · Ring Row · Archer Ring Push Up · Ring Row · Dip · Pull-Up · Dip · Pull-Up · Dip · Pull-Up · Pistol Squat · Glute Ham Raise · Pistol Squat · Glute Ham Raise · Pistol Squat · Glute Ham Raise · Hanging Knee Raise · Knee Raise (Hanging) · Hanging Knee Raise · Knee Raise (Hanging) · Hanging Knee Raise · Knee Raise (Hanging) · Hammer Curls

### Warm-up

- 1 × 10-20 Burpee
- 1 × 15-30 Wrist Flexibility Stretch
- 1 × 10-12 Shoulder Warm-up - Resistance Band
- 1 × 10-20 Bodyweight Squat
- 1 × 45-60s Rings Support Hold (Turned Out)
- 1 × 30-60s Front Plank
- 2 × 30-60s Side Plank
- 1 × 30-60s Reverse Plank
- 1 × 30-60s Hollow Body Hold

### Handstand Practice

- 1 × 5-10min Handstand (Wall-Assisted)

### Pushups and Rows

- 1 × 10-12 Push-Up - Rings
- 1 × 10-12 Ring Row
- 1 × 10-12 Bulgarian Ring Push Up
- 1 × 10-12 Ring Row
- 1 × 10-12 Archer Ring Push Up
- 1 × 10-12 Ring Row

### Dips and Pull Ups

- 1 × 10-12 Dip - Rings
- 1 × 10-12 Pull-Up
- 1 × 10-12 Dip - Rings
- 1 × 10-12 Pull-Up
- 1 × 10-12 Dip - Rings
- 1 × 10-12 Pull-Up

### Quads and Hammys

- 1 × 10-12 Pistol Squat
- 1 × 10-12 Glute Ham Raise
- 1 × 10-12 Pistol Squat
- 1 × 10-12 Glute Ham Raise
- 1 × 10-12 Pistol Squat
- 1 × 10-12 Glute Ham Raise

### ABS

- 1 × 10-12 Hanging Knee Raise
- 1 × 10-12 Hanging Knee Raise
- 1 × 10-12 Hanging Knee Raise
- 1 × 10-12 Hanging Knee Raise
- 1 × 10-12 Hanging Knee Raise
- 1 × 10-12 Hanging Knee Raise

### Bicep Curls

- 3 × 20-30 Hammer Curls