Week 6

Day 1

10 x 1 chin up pull over + front roll to hang

5 sets of:

• 30s chin hang
• 30s L-hang
• 30s handstand - free standing if possible

Day 2

3 sets of:

• 10-20s dip stretch
• 30s left split
• 30s right split
• 30s pancake

Day 3

Roll variations:

• Forward roll
• Back roll
• Handstand fprward roll
• Back extension roll

5 sets of 30-45s each:

• Front plank
• Side plank - left
• Side plank - right
• Reverse plank

*All planks on hands - not elbows

Day 4

Skin the cat x 3
30s each leg - hip/quad stretch
30s pike stretch

Day 5

Headstand variations:

• Tripod, tucked, straight

Presses:

• Tuck, straddle, pike
• Headstand push up to handstand

2 sets of:

• 10 muscle up
• 50 V ups

Click on the number below that corresponds to the week of training you're in.