Training plan for the next three months (June to August)
Smart goals:
Adv. Tuck planche
Straddle planche Handstand Handstand push ups 90 degree holds Muscle ups High pull ups Dragon flags V sit Handstand bent arm press Leg muscle Full front lever
MONDAY
1. Adv. Tuck planche holds
2. Tuck to adv. Tuck planche 3. High pull ups 4. One leg front lever raises 5. Weighted handstand push ups/ chest to wall handstand push ups 6. Handstand push ups negatives 7. V sit to knee raises 8. Chin ups to pseudo push ups
WEDNESDAY
1. Tuck planche push ups
2. Handstand push ups back to wall 3. Adv. Tuck front lever pull ups 4. Assisted one arm pull ups 5. Dragon flag one leg raises 6. V sit holds 7. Hollow body holds 8. Pseudo push ups 9. Archer push ups to Australian pull ups FRIDAY
1. Straddle planche lifts with band
2. Muscle ups 3. Frog planche holds 4. High pull ups 5. Tuck push ups 6. Handstand back to wall push ups 7. Pull ups to leg raises
SATURDAY
1. Handstand push ups negatives
2. One leg front lever holds 3. Handstand push ups chest to wall 4. 90 degree pull ups 5. Pseudo push ups to chin ups 6. L sit to knee raises 7. Pull ups to dips