Calisthenics – Thu, Mar 20

PVC pipe rotations x4 reps each direction each variation

2 sets

Banded external rotations with hold x5-10 reps each side

2 sets

Body rows x8 reps

Scapular retractions x3 reps

Pull-ups x5 reps

Explosive pull-ups x3 reps

Scapular push-ups x3 reps

Elbow lockouts x5 reps

Wrist rotations x4 reps each direction

Knee push-ups x5 reps

Push-ups x5 reps

Explosive push-ups x3 reps

Dips x3-5 reps

Squat bottom hold x10-30 seconds

Squats x5 reps

High knees x5 reps each side

Step-ups x5 reps each side

Good mornings x5 reps

Step-ups x5 reps each side

Butt kickers x5 reps each side

Squats x5 reps

Explosive squats x5 reps

Narrow squats x5 reps

Lunges x2 reps each side

Wide squats x5 reps

Reverse lunges x2 reps each side

Side lateral squats x3 reps each side

Jogging x400m

Hollow body hold x10-20 seconds

Sit-ups x5-10 reps

Front lever progression hold x10-20 seconds

Back lever progression hold x10-20 seconds

Planche progression hold x10-20 seconds

Handstand progression hold x10-20 seconds

L-Sit progression hold x10-20 seconds

Single leg squat hardest variation x1-2 reps

1-2 rounds

Planche push-up max

1-2 rounds

Single leg squat hardest variation for 5 reps x5 reps

1-2 rounds

Max planche hold (max full or current progression)

1-2 rounds

Handstand push-up max

1-2 rounds

Front lever light x10-20 seconds

2-3 rounds

Max handstand hold (max full or current progression)

1-2 rounds (3-5 attempts per round)

L-Sit Max hold

1-2 rounds

Light pull-ups x4-8 reps

2-3 sets any variation

Push-ups max reps

1-2 rounds

Light pull:

Body row retractions x4-8 reps

Body rows x8-16 reps

2 sets

Circuit:

Squats x8 reps

0-10 second rest

Lunges x4 reps each side

0-10 second rest

Side to sides x8 reps each side

0-10 second rest

Side lateral squats x4 reps each side

0-10 second rest

Step-ups x8 reps each side

20 second rest

2 sets