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Arm Swing (Dynamic) · Dead Bug · Ring Support Hold · Hang (Arch) · Pike Push Up · Pull-Up · Plank · Side Plank · Reverse Plank · Shoulder Extension · Shoulder Stretch (Cross-Body) · Hand Clasp Stretch (Behind the Back) · Chest Wall Stretch

Created by

alexprp

Workout Breakdown

Warmup

Dynamic stretches

Arm Swing (Dynamic)

1 set × 10min

Dead Bug

1 set × 1-2min

Ring Support Hold

1 set × 30-60s

Hang (Arch)

1 set × 5-8 reps

Primary Push

Secondary Push

Accessory push

3-5 sets assistance pushing

Pike Push Up

1 set × 5×5-8 reps

Pull Ups

2-3 sets max rep pullups

Pull-Up

1 set × 3×5-8 reps

Core

Weighted plank

Plank

1 set × 30-120s

Side Plank

1 set × 30-120s

Reverse Plank

1 set × 30-120s

Stretching

Shoulder Extension

1 set × 30-60s

Shoulder Stretch (Cross-Body)

1 set × 30-60s

Hand Clasp Stretch (Behind the Back)

1 set × 30-60s

Chest Wall Stretch

1 set × 30-60s