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Cat Cow · Wrist Flexibility Stretch · Whippet · Band Pull Apart · Plank (Shoulder Taps) · Superman Hold · Hollow Body Hold · Scapula Pushup · Side Squat · Horse Stand · Scapula Pushup · Side Squat · Horse Stand · Scapula Pushup · Side Squat · Planche Lean · Bird Dog · Dynamic Y · Planche Lean · Bird Dog · Dynamic Y · Planche Lean · Bird Dog · Dynamic Y · L-Sit Hold · Sit'n Stretch Forward · L-Sit Hold · Sit'n Stretch Forward · L-Sit Hold · Sit'n Stretch Forward · Side Split · Lunge Stretch (Kneeling) · Butterfly Stretch · Side Split · Lunge Stretch (Kneeling) · Butterfly Stretch · Side Split · Lunge Stretch (Kneeling) · Butterfly Stretch

Created by

timholla

Workout Breakdown

Oppvarming

Cat Cow

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 30 reps

Whippet

1 set × 10 reps

Band Pull Apart

1 set × 10 reps

Plank (Shoulder Taps)

1 set × 12 reps

Superman Hold

1 set × 60s

Hollow Body Hold

1 set × 60s

Set 1

Scapula Pushup

1 set × 12 reps

Side Squat

1 set × 16 reps

Horse Stand

1 set × 60s

Scapula Pushup

1 set × 12 reps

Side Squat

1 set × 16 reps

Horse Stand

1 set × 2×60s

Scapula Pushup

1 set × 12 reps

Side Squat

1 set × 16 reps

Set 2

Planche Lean

1 set × 15s

Bird Dog

1 set × 12 reps

Dynamic Y

1 set × 12 reps

Planche Lean

1 set × 15s

Bird Dog

1 set × 12 reps

Dynamic Y

1 set × 12 reps

Planche Lean

1 set × 15s

Bird Dog

1 set × 12 reps

Dynamic Y

1 set × 12 reps

Set 3

L-Sit Hold

1 set × 15s

Sit'n Stretch Forward

1 set × 30s

L-Sit Hold

1 set × 15s

Sit'n Stretch Forward

1 set × 30s

L-Sit Hold

1 set × 15s

Sit'n Stretch Forward

1 set × 30s

Cooldown

Side Split

1 set × 30s

Lunge Stretch (Kneeling)

1 set × 30s

Butterfly Stretch

1 set × 30s

Side Split

1 set × 30s

Lunge Stretch (Kneeling)

1 set × 30s

Butterfly Stretch

1 set × 30s

Side Split

1 set × 30s

Lunge Stretch (Kneeling)

1 set × 30s

Butterfly Stretch

1 set × 30s