Recommended Routine

Warm Up Strength Work - Pair 1 Strength Work - Pair 3

Dynamic Stretches 5-10 Min 3x8 Pull-Up Prog. 6-10 Min 3x8 Push-Up Prog. 6-10 Min
Shoulder Roles 5-10 Reps Pull-Up Negatives 10-Sec Progression 1 Vertical Push-Up Progression 1
Scapular Shrugs 5-10 Reps Pull-Ups Progression 2 Incline Push-Up Progression 2
Cat-Camels 5-10 Reps L-Sit Pull-Ups Progression 3 Full Push-Up Progression 3
Band: Overhead Pull Downs 5-10 Reps Bar Pull Overs Progression 4 Diamond Push-Up Progression 4
Band: Chest Flies 5-10 Reps Rings Wide Push-Up Progression 5
Band: Dislocates 5-10 Reps 3x8 Dipping Prog. 6-10 Min Rings Push-Up Progression 6
Wrist Mobility Exercises 10+ Reps Parallel Bar Dips Progression 1 RTO Push-Up Progression 7
Front And Side Leg Swings 5-10 Reps Ring Dips Progression 2 RTO PPPU Progression 8
Rings L-Sit Dips Progression 3
Bodyline Drills 5-10 Min 3x8 Row Prog. 6-10 Min
Plank 10-60 Sec Strength Work - Pair 2 Vertical Rows Progression 1
Side Plank 10-60 Sec 3x10-30sec L-Sit Prog. 6-10 Min Incline Rows Progression 2
Reverse Plank 10-60 Sec Foot Supported L-Sit Progression 1 Horizontal Rows Progression 3
Hollow Hold 10-60 Sec One-Leg Foot Supported L-Sit Progression 2 Wide Rows Progression 4
Arch Hold 10-60 Sec Tuck L-Sit Progression 3 Tuck Front Lever Progression 5
Adv. Tuck L-Sit or One-Leg L-Sit Progression 4 Tuck Ice Cream Maker Progression 6
Skills Work L-Sit Progression 5 Tuck Front Lever Rows Progression 7
Support Practice 2-3 Min Adv. Tuck Front Lever Progression 8
Parallel Bar Support Hold Progression 1 3x8 Squat Prog. 6-10 Min Archer Rows Progression 9
Ring Support Hold Progression 2 Assisted Squat Progression 1 One Arm Rows Progression 10
Rings Turned Out Support Hold Progression 3 Squat Progression 2
Step-Ups Progression 3
Handstand Progression 5-10 Min Deep Step-Ups Progression 4
Wall Plank Progression 1
Wall Handstand Progression 2
Freestanding Handstand Progression 3