# 6 Day PPL

## 1-Pull

Shoulder Dislocate · Chest Wall Stretch · Hang (Arch) · Hollow Body Hold · Wrist Flexibility Stretch · Wide Pullup ( Tuck L ) · Archer Bodyweight Row · Pelican Curl · Rear Delt Fly · Ring Rollout

### Workout

- 1 × 50s Shoulder Dislocate - Resistance Band
- 1 × 45s Chest Wall Stretch
- 1 × 50s Hang (Arch)
- 1 × 45s Hollow Body Hold
- 1 × 30s Wrist Flexibility Stretch
- 4 × 6-12 Wide Pullup ( Tuck L )
- 4 × 6-8 Archer Bodyweight Row
- 3 × 6-10 Pelican Curl
- 3 × 8-12 Rear Delt Fly
- 3 × 8-12 Ring Rollout


## 2-Legs 1

Calf Release · Calf Stretch · Knee To Wall · Hip Flexor Marching · Squat · Deadlift · Front And Side Leg Swings · Step-Up · Hamstring Curl · Quad Extension · Wall Squat · Calf Raise (Donkey) · Bent Calf Raises

### Workout

- 1 × 1min Calf Release
- 1 × 1min Calf Stretch - Stair
- 1 × 1min Knee To Wall
- 1 × 45s Hip Flexor Marching
- 1 × 45s Bodyweight Squat
- 1 × 45s Deadlift - Barbell
- 1 × 1min Front And Side Leg Swings
- 4 × 8-15 Step-Up
- 3 × 5-12 Hamstring Curl
- 3 × 6-12 Quad Extension
- 3 × 30-60s Wall Squat
- 3 × 10-30 Calf Raise (Donkey)
- 2 × 10-20 Bent Calf Raises


## 3-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dip (elbows In) · Archer Pushup (alternating) · Chest Fly · Tricep Dip · Tricep Extension · Diamond Pushup (8-15! Down Series)

### Workout

- 1 × 50s Shoulder Dislocate - Resistance Band
- 1 × 45s Chest Wall Stretch
- 1 × 45s Scapular Shrug
- 1 × 45s Hollow Body Hold
- 1 × 30s Wrist Flexibility Stretch
- 4 × 8-10 Ring Dip (elbows In)
- 4 × 6-8 Archer Pushup (alternating)
- 3 × 8-12 Chest Fly
- 3 × 8-15 Tricep Dip
- 3 × 8-12 Tricep Extension
- 1 × 8-15 Diamond Pushup (8-15! Down Series)


## 4-Pull

Shoulder Dislocate · Chest Wall Stretch · Hang (Arch) · Hollow Body Hold · Wrist Flexibility Stretch · Archer Chinup · Face Pull · Bodyweight Bicep Curl · Two Arm Hang · Row (Tuck Front Lever) · Tuck Fl Row

### Workout

- 1 × 50s Shoulder Dislocate - Resistance Band
- 1 × 45s Chest Wall Stretch
- 1 × 50s Hang (Arch)
- 1 × 45s Hollow Body Hold
- 1 × 30s Wrist Flexibility Stretch
- 4 × 3-5 Archer Chinup
- 4 × 8-12 Face Pull
- 3 × 8-12 Bodyweight Bicep Curl
- 1 × 2-4min Two Arm Hang
- 4 × 5-12 Row (Tuck Front Lever) - Rings
- 1 × 5-12 Tuck Fl Row


## 5-Legs 2

Calf Release · Calf Stretch · Knee To Wall · Hip Flexor Marching · Squat · Deadlift · Front And Side Leg Swings · Quad Extension · Hamstring Curl · Glute Bridge · Calf Raise (Donkey)

### Workout

- 1 × 1min Calf Release
- 1 × 1min Calf Stretch - Stair
- 1 × 30s Knee To Wall
- 1 × 45s Hip Flexor Marching
- 1 × 45s Bodyweight Squat
- 1 × 45s Deadlift - Barbell
- 1 × 30s Front And Side Leg Swings
- 4 × 6-12 Quad Extension
- 4 × 5-12 Hamstring Curl
- 4 × 10-30 Glute Bridge
- 4 × 10-30 Calf Raise (Donkey)


## 6-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dips ( Bulgarian ) · Shoulder Pushup ( Elevated ) · Ring Pushup ( Bulgarian ) · Shoulder Tap · Tricep Dip

### Workout

- 1 × 50s Shoulder Dislocate - Resistance Band
- 1 × 50s Chest Wall Stretch
- 1 × 50s Scapular Shrug
- 1 × 50s Hollow Body Hold
- 1 × 30s Wrist Flexibility Stretch
- 4 × 5-8 Ring Dips ( Bulgarian )
- 4 × 6-10 Shoulder Pushup ( Elevated )
- 4 × 8-10 Ring Pushup ( Bulgarian )
- 3 × 30-45s Shoulder Tap
- 3 × 6-10 Tricep Dip