workout
We modify the workout when the skill of the muscle group is mastered
Stretch every 3 times a weeks
Warm up for upper body workout (before every workouts, 20s and 10s rest)
- Neck turns - 5 reps each side
- Shoulder roll - 10 reps each direction
- Arm Circles – 10s each direction
- Finger squeezes – 10 reps
- Forward wrist extension - 10 reps
- Backward wrist extension - 10 reps
- Wrist flexion - 10 reps
- Scapular Push – 5 reps
- Full Range of Motion shoulder – 10 reps
- Stretch from the front the back – 10 reps
- Stretch Left Shoulder with elastic band – 10 reps
- Reverse Plank Bridges – 5 reps
- Elbow Circles – 10 reps each side
- 5 Scapular Pull Ups
- 5 dips
- One arm rotation at the bar each side
- Skin the cat – 3 reps
- 30s of planks
- 5 squats
Exercise for flexibility of the shoulders before every workout
● Hands to a box or chair and move down
3 sets - 15 reps, 20s hold for the last rep – 30s
1 min
● Straddle plank position to pike position (try to move the chest to the floor)
3 sets - 15 reps, 20s hold for the last rep – 1 min
30s
● One hand to a box or chair and move down
3 sets - 20s each arm – 30s
Dynamic Active Flexibility
30s - 3 sets
Bodyweight Leg Extension assisted with bend
8 reps - 3 sets
Back Bridge Push Ups
5 reps 10s hold at last rep - 3 sets
Neck we put our hands against our direction. Every evening
https://www.youtube.com/watch?v=wjiZaCJ6tCA&t=161s
● Front Extension - Back Extension - Lateral Right now Extension - Lateral Left Extension
12 reps on each direction – 3 sets – 30s pause
Skill
Free Handstand + Handstand Assisted with wall
Ring MU Transition: Hold + Swing
Workout A - Strength
Tips for MU: no false grip – lockout the elbows + Point de qaaa toes + Keeps the tension in
your core + make sure to engage the legs + must always have the plank position
● Weighted MU (2.5 Kg)
3 reps - 2 sets - 3 min
● High Pull Ups
max reps - 2 sets - 2 min
● Weighted Pull Ups (20Kg)
5 reps - 3 sets - 2 min
● Weighted Chin Ups Close Grip (20 Kg)
5 reps - 3 sets - 2 min
● HSPU against the wall
8 reps - 3 sets - 1 min 30
● Weighted Dips with ring (40 Kg) pseudo to focus on the the triceps
4 reps - 3 sets - 3 min
● Bench Press Barbell (20 Kg each side) - Explosive Push Ups
3 reps / 6 reps - 3 sets - 4 min
● Deadlift (40 Kg each) https://www.youtube.com/watch?v=ytGaGIn3SjE
Tips:
- 1
▪ Start with hips between head and knees
▪ Ensure the bar is directly positioned under the scapulae
- 2
▪ Lower back remains straight
▪ Head remains incline with the back and hips
▪ Push the floor away at first then once the bar is just above the knees, drive
the hips forward
- 3
▪ Start with the bar over the midfoot
▪ Drag the bar as close to the shins/thighs as possible
▪ Focus on engaging the lats during each reps
- 4
▪ Pull up the bar to generate tension before the pull
▪ At the end of the move, glutes activated, and hips pushed forward towards
the bar
5 reps – 3 set – 2 min 30
● Warm Up for Leg
10 squats with the bar without weight
Warm up the knees and ankles
● Squats (20 Kg on each side)
3 reps – 3 sets – 2 min 30
● Hanging leg raises
3 reps each direction - 3 sets - 1 min
Workout B - Increase Repetition
● MU
5 reps - 3 sets - 2 min
Round (1 min - 1 min 30 each every exercise) 2 - 2 laps
● Pull Ups (Wide + Shoulder + Close Grip)
5 reps each
● Tuck Front Lever Raises
10 reps
● Single Arm Bar Curls
10 reps
● Dips
max reps
● Handstand Push Up with wall
8 reps
● Switches Lunges
40s
● Burpee (Advanced)
10 reps
Jumping Rope or Running 15 min
https://youtu.be/AvSqC9HebA0
