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Upper body 1

Wrist Flexibility Stretch · Push-Up (Wrist Elevated) · Back Hand To Fist Support · Fist Swing · Elbow Circle · Elbow Extensions · Scapula Mobilisation · Scapular Pull-Up · Hollow Body Hold · Static Superman · Side Plank · Tuck L-Sit · Stomach-to-wall Handstand Practice · Tuck Elbow Planche · Tuck L-Sit · Stomach-to-wall Handstand Practice · Tuck Elbow Planche · Tuck L-Sit · Stomach-to-wall Handstand Practice · Tuck Elbow Planche · Rings Support Hold (Turned Out) · Paused Ring Dips · Paused Ring Pull-ups · Paused Ring Dips · Paused Ring Pull-ups · Paused Ring Dips · Paused Ring Pull-ups · Paused Inverted Rows · Chest Fly · Paused Inverted Rows · Chest Fly · Paused Inverted Rows · Chest Fly · Lying Iron Cross Prep

E

Created by

Eskibo

Workout Breakdown

Prehab

Prehab

1

Wrist Flexibility Stretch

1 set × 2min

2

Push-Up (Wrist Elevated)

1 set × 1min

3

Back Hand To Fist Support

1 set × 8-10 reps

4

Fist Swing

1 set × 10-11 reps

5

Elbow Circle

1 set × 5-6 reps

6

Elbow Extensions

1 set × 8-10 reps

7

Scapula Mobilisation

1 set × 5-6 reps

8

Scapular Pull-Up

1 set × 8-10 reps

9

Hollow Body Hold

1 set × 30s

10

Static Superman

1 set × 30s

11

Side Plank

1 set × 30s

Static work

Tri-set

1

Tuck L-Sit

1 set × 30s

2

Stomach-to-wall Handstand Practice

1 set × 60s

3

Tuck Elbow Planche

1 set × 30s

4

Tuck L-Sit

1 set × 30s

5

Stomach-to-wall Handstand Practice

1 set × 60s

6

Tuck Elbow Planche

1 set × 30s

7

Tuck L-Sit

1 set × 30s

8

Stomach-to-wall Handstand Practice

1 set × 60s

9

Tuck Elbow Planche

1 set × 30s

10

Rings Support Hold (Turned Out)

1 set × 2×60s

Dynamic work

1st - pair

1

Paused Ring Dips

1 set × 6-8 reps

2

Paused Ring Pull-ups

1 set × 6-8 reps

3

Paused Ring Dips

1 set × 6-8 reps

4

Paused Ring Pull-ups

1 set × 6-8 reps

5

Paused Ring Dips

1 set × 6-8 reps

6

Paused Ring Pull-ups

1 set × 6-8 reps

2nd pair

1

Paused Inverted Rows

1 set × 10-15 reps

2

Chest Fly

1 set × 6-8 reps

3

Paused Inverted Rows

1 set × 10-15 reps

4

Chest Fly

1 set × 6-8 reps

5

Paused Inverted Rows

1 set × 10-15 reps

6

Chest Fly

1 set × 6-8 reps

Shoulder work

1

Lying Iron Cross Prep

1 set × 3×6-10 reps