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.
