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Chalistenics Program →

Workout 1 (Planche/Press to handstand)

Monday - Planche and press to handstand 5-8 Stomach to wall handstand push up (get measure) 5-8 Weighted ring dips (15 kgs) 5-8 RTO pseudo planche push ups 2 x Tuck planche hold (5-10 s) Activation/Skill/Mobility Press the floor - Handstand compressions 1 Frestanding handstand mini routine L-sit to Tuck planche on P-bars Barbell front raises (12 kgs)

J

Created by

jockotomen

Workout Breakdown

Warm Up

1

Warm Up Routine

1 set × 1 reps

A

1

Hand Stand Pu

1 set × 3-6 reps

2

Press The Floor - Handstand Compressions

1 set × 10 reps

3

Hand Stand Pu

1 set × 3-6 reps

4

Press The Floor - Handstand Compressions

1 set × 10 reps

5

Hand Stand Pu

1 set × 3-6 reps

6

Press The Floor - Handstand Compressions

1 set × 10 reps

B

1

Weighted Ring Dips (15 Kgs)

1 set × 5-8 reps

2

Frestanding Handstand Mini Routine

1 set × 1 reps

3

Weighted Ring Dips (15 Kgs)

1 set × 5-8 reps

4

Frestanding Handstand Mini Routine

1 set × 1 reps

5

Weighted Ring Dips (15 Kgs)

1 set × 5-8 reps

6

Frestanding Handstand Mini Routine

1 set × 1 reps

C

1

Band Assisted Planche Pu

1 set × 3-6 reps

2

L-sit To Tuck Planche On P-bars

1 set × 10 reps

3

Band Assisted Planche Pu

1 set × 3-6 reps

4

L-sit To Tuck Planche On P-bars

1 set × 10 reps

5

Band Assisted Planche Pu

1 set × 3-6 reps

6

L-sit To Tuck Planche On P-bars

1 set × 10 reps

D

1

Tuck Planche Hold (5-10 S)

1 set × 2 reps

2

Dumb Bell Front Raises (8 Kgs)

1 set × 10 reps

3

Tuck Planche Hold (5-10 S)

1 set × 2 reps

4

Dumb Bell Front Raises (8 Kgs)

1 set × 10 reps

5

Tuck Planche Hold (5-10 S)

1 set × 2 reps

6

Dumb Bell Front Raises (8 Kgs)

1 set × 10 reps