Week 1
Day 1
5 sets for quality:
- Chin up pull over x3
- Hollow body ring push up x10
- High box jump x10
Day 2
3 sets of:
- Bridge up and hold for 3 seconds x5
- 30seconds left split
- 30s right split
- 30s pancake
Day 3
Roll variations, 10-20 minutes:
- Forward roll
- Back roll
- Handstand forward roll
- Back extension roll
Day 4
3 sets of:
- Skin the cat x3
- 30s each leg - hip/quad stretch
- 30s pike stretch
Day 5
Lever variations, 10-20 minutes:
- Front lever
- Back lever
- Planche work
5 sets for quality:
- Strict muscle ups x2-5
- Right leg raises x5
- Left leg raises x5
Click on the number below that corresponds to the week of training you're in.
