Professional Documents
Culture Documents
Custom Calisthenics Program Michael Woerdman PDF
Custom Calisthenics Program Michael Woerdman PDF
By Calisthenics Family
Handstand press
4 x 1-5 reps
3 min
Practice this move, checkout our L-sit to handstand tutorial for tips & tricks:
https://www.youtube.com/watch?v=uWcyaACuzrI y
Negative Handstand press 4 x 5-10 sec
2 min
Move on to a harder progression and do negative reps
y
L-sit to planche 4 x 6-8 reps
90 sec
Practice this move, do this on your own level (tucked, straddle, full)
y
Planche lean presses 4 x 6-8 reps
90 sec
Try to lean as far as possible, but in a range where you can make at least 6 reps
y
Planche lean negative 3 x 10-20 sec
90 sec
Try to lean as far as possible, but in a controlled matter and for a minimum of 10
seconds during each set y
Wall lean Dumbell raise 3 x 10-15 reps 90 sec
Keep hollow body position and depressed and protracted scapula
y
Zenetti dumbbell hold 3 x 30-60 sec 90 sec
Keep hollow body position and depressed and protracted scapula
y
Tuesday
Legs & Core
Backflip practice 15 min practice Make sure you are in a save and comfortable situation. Safety first!
y
Front flip practice 15 min practice Make sure you are in a save and comfortable situation. Safety first!
y
Box jumps 10 x 1 rep 90 sec Try to jump as high as possible. Increase with plates on the box
y
Forward jumps 10 x 1 rep 90 sec
Try to jump as far as possible. Measure your jumps with an object or measuring
tape y
Pistol squats 3x max reps 90 sec Keep your heels on the floor when squating down
y
Jumping squats 3x 15 reps 90 sec Jump as high as possible
y
Core dynamics
L-sit to V-sit 3 x 6-10 reps 90 sec Try to keep your legs straight and core activated.
y
Reverse leg raises 3 x 6-10 reps 90 sec Increase with weights if you easily can do 10 reps
y
Lyging leg raises 3 x 6-10 reps 90 sec Increase with weights if you easily can do 10 reps
y
Reverse straddle to full 3 x 20 reps 90 sec Try to keep posterior pelvic tilt
y
Seated Compression Pulses 3 x 20 reps 90 sec
Try to keep your legs straight and place your hands as forward as possible on the
ground y
Friday
Planche & Handstand (Basics)
Dips 3 x max reps 90 sec Always keep the correct form. Quality before quanity (more reps).
y
Pike push up 3 x max reps 90 sec Look in between your legs and walk forward as much as possible
y
Push ups 3 x max reps 90 sec Always keep the correct form. Quality before quanity (more reps).
y
Tricep extension 3 x max reps 90 sec Grab a bar height on your level, the lower the bar the harder it is
y
Scapula dip 3 x max reps 90 sec
Keep your arms straight and only move with your scapula by pressing into the bar.
Try to create space between your shoulders and neck (traps). y
Scapula push up 3 x max reps 90 sec
Keep your arms straight and only move with your scapula by pressing into the
ground. y
Program Goals
30 sec adv. Tucked planche (good form) 60 sec wall oahs free (both sides) 30 sec straight bar handstand
1 rep negative stalder press 20 sec hs to bent-arm straddle planche hold 2 min v-sit hold
10 reps l-sit to tucked planche 60% bw 5 x 5 weighted dips 2 min 10kg plank hold
1 min l-sit hold - 1 min planche lean hold 150kg 5x5 deadlift 1 frontflip
2 min parallattes hs - 1 min floor handstand 100kg 5x5 hip thrust 1.30 meter box jump
Tutorials
Applicable to your program
Title Video
Handstand Progression tutorial y
It includes:
Customized workout plan
8 - 12 weeks training period
Instructuction videos included
Focussed on your specific goals
Instructional videos included
Adapted to your current level
24/7 Support from us
This is the program that Michael currently uses to work to his own goals and based on his own current level.
If you are on the same level and have similar goals, you can just use this program for yourself!
If you are on a different level and you want to work towards different goals,
we can help you out by designing a customized program for you!
Planche hold attempt Assisted planche hold attempt Wall OAHS hold OAHS Hold attempts
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Training Logbook Day 1 | Dynamic Planche & Handstand
Handstand press Negative Handstand press L-sit to planche Planche lean presses
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Planche lean negative Wall lean Dumbell raise Zenetti dumbbell hold /
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Training Logbook Day 2 | Legs (explosive)
Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)
Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)
Training Logbook Day 2 | Core statics
Hollow Body Hold straddle Superman Hold straddle V-sit hold PPT Hold
Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)
Plank hold / / /
Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)
Training Logbook Day 3 | Static Planche & Handstand
Adv. Tucked planche Wall Handstand head-tucked in head-tucked in handstand Straight bar handstand
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Training Logbook Day 3 | Dynamic Planche & Handstand
Datum Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
Tucked planche push ups Hindu push ups Psuedo planche push up hold /
Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Training Logbook Day 4 | Legs weigthed & Core dynamics
Datum Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
L-sit to V-sit Reverse leg raises Lyging leg raises Reverse straddle to full Seated Compression Pulses
Datum Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Training Logbook Day 5 | Basics planche & handstand (push)
Tucked planche hold Floor handstand hold Parallettes handstand hold L-sit hold Planche lean on wall hold
Datum Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Dips Pike push up Push ups Tricep extension Scapula dip Scapula push up
Datum Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Training Logbook | Mobility & Flexibility
Shoulder mobility & flexibility (2 times per week) Leg mobility & flexibility (2 times per week)