Warmup

A1. 3-5 min jumping jacks

A2. 5 min wrist conditioning
A3. 2 min hip mobility
A4. 2 min scapula work

Main Workout
Workout 1
A1. sub-max push ups (progression)
A2. sub-max lunges
A3. sub-max body rows
B. hanging

Notes
- Go from A1-3 without rest in between and rest 60-90 seconds at the end of A3. Perform the circuit 3-4
times. Rest for 2 minutes and then practice hanging from a pull up bar.
- Perform the exercises at a fast pace while maintaining good form.
- The goal of W1 is to build volume and increase endurance.

Workout 2
A1. 4x(3-8) push ups (progression)
A2. 4x(sub-max) squats
B1. 4x(3-8) pull ups (progression)
B2. 4x(sub-max) calf raises (single leg)

Notes
- Perform A1-2 and B1-2 as separate circuits with 60-90 seconds rest between the circuits and exercises.
- Perform the exercises slowly and with control. For the push ups and pull ups use a tempo of 3 seconds
down and 3 seconds up, pausing 1 second in the bottom and starting position. For the squat same as push
ups, but with 2 seconds instead of 3.
- Perform calf raises regularly.
- The goal of W2 is to increase control and the mind-muscle connection.

Cooldown
A1. Wrist conditioning
A2. Basic mobility
A3. 1/2 spinal twist and other types of stretching
Choosing the Right Progressions
Choose a push up and pull up progression in which you can perform at least 10 and 5 reps respectively.
Below are some progressions ordered from easier to more difficult.

Push Up Progressions
- Incline Push Ups [hip level or higher]
- Incline Push Ups [lower than hip level]
- Knee push ups
- Regular push ups

Pull Up Progressions
- Dead hang or other forms of hanging
- Horizontal pulls
- Assisted Pull ups
- Regular Pulls ups

Notes
To progress with the exercises, you have to try to increase the reps in every workout by atleast 1, while you
can still maintain good form.
When you reach 30 reps in a push progression, 10 reps in a pull up progression and 50 reps at squats, you
can progress to a more difficult progression.

Recovery days
In your recovery days, you are going to do mobility drills and stretching to help speed up the recovery. I
recommend you to get into the habit of doing the mobility sequence at least every morning. Along with
other benefits, by exercising every day you will get into the habit of moving and it will be less likely to stop
training in the future.

Depending on the level of activity you had in the past, you might want to train during the recovery days as
well. During the recovery days I recommend you to focus on exercises like headstand, frong stand and static
wall squats and even some balance drills along with your mobility sessions.
Core Training
You should train the core the same day you are doing the workouts.
You can train directly after the workout or train your core separately during the same day.
In the beginning, I recommend you to choose one advanced exercise for the abdominal muscles, that you
would like to achieve, and then structure two routines that you alternate every other day.
In the first routine focus on exercises that directly lead to your goal.
In the second one you can have some movements that strengthen your core but are not directly related to
the skill you aim.

Sample routine A
A1. 10-20 Lying leg raises
A2. 10-20 Hip bridges
A3. 30 seconds/side Side plank

Sample routine B
B1. 60 s Hollow body position
B2. 10-20 Hip bridges/ other exercises
B3. 30 s/side Side plank

Notes
Go from 1-3 without any break, that is one round. Do 3-5 rounds with 30-90 seconds rest in between. Train 3-
4 times/ week alternating between A and B.
Other exercises you can add to your routines:
- crunches
- supermans
- bird dog
- oblique crunches
- reverse crunches
- reverse plank

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 W1 R W2 R W1 R R
Week 2 W2 R W1 R W2 R R
Week 3 W1 R W2 R W1 R R
Week 4 W2 R W1 R W2 R R