BİRİNCİ GÜN (FRONT LEVER- BACK LEVER-MUSCLE UP)

Isınma 10-15 Dk
Hanumanasa 10-15 Dk

Front Lever
One Leg Front Lever Ve Straddle Front Lever Statik – Gittikçe Küçül
Advenced Tuck Front Lever Statik - Gittikçe Küçül Band Assisted
Tuck Front Lever Statik +Set
Ice Cream Makers 3x5-8
Power Downs
Lever Kicks
Advenced Tuck Front Lever Pull Up 4x8-15
Tuck Front Lever Pull Up 4x8-15
Leg Raise Pull Up 4x12-15

Back Lever
One Leg Back Lever Ve Straddle Back Lever Statik- Gittikçe Küçül Band Assisted +Set
Reverse L-Sit To Back Lever
Advenced Tuck Back Lever Statik- Gittikçe Küçül
Tuck Back Lever
Skinny Cat 4x8-12

Muscle Up
Ring Muscle Up 4x5-8
Band Assisted Ring Muscle Up 4x8-15
Ring False Grip L-Sit Hold Set Time 4x
False Grip 45 Degree Ring Muscle Up 2x8-15
Ring False Grip Pull Up (Full Range Of Motion) 4x5-8
Deep Ring Dips (2 Set Paralettes 2 Set Straight Position) 4x8-15 Süper Set
False Grip Ring Inverted Row 2x10-15
Inverted Row 2x10-15
Toes To Bar 4x-12-15 Ve Dragon Flag 4x 12-15 Süper Set

1
İKİNCİ GÜN (HSPU-ŞINAV-DİPS)
Isınma 10-15 Dk
Hanumanasa 10-15 Dk

Hspu
Frog Stand 2 Set El Üzerinde 2 Set Paralel 2 Set Blok
Head Stand 4 Set
Hand Stand 4 Set
Hspu 4x1-5
Tuck Planche to Handstand Press 3x
Frog Stand to Handstand Press 3x
Hspu Negatif 4x5-8
Duvarda Hspu Maks 4x5-8
Advenced Pike Push Up 4x8-12
Pike Push Up 4x8-15
Handstand Walking- Teknik Egzersiz-Bekleme Kombinasyon 3 x Süper Set
Dips
Archer Dips Ring 4x8-12
Dips 4x12-15
Straight Bar Dips 4x12-15
Şınav Serisi (X15-20)
One Arm Push Up
Explosive Push Up
Hfk Ring Push Up
Ring Push Up
Push Up
Decline Push Up
İncline Push Up
Diamond Push Up
Finger Tips Push Up
Hindu Push Up
Archer Row Push Up
Ring Archer Row Push Up
Punch Push Up
Touch Legs Dynamic Push Up
Triceps For High Pressure İncline Push

2
ÜÇÜNCÜ GÜN (V-SİT/YOGA DAY)

Isınma 10-15 Dk

Hanumanasa 15 Dk
Bölgesel Esneme Hareketleri

V-Sit
V- Sit 4x Maks
Paralettes V-Sit 4x Maks
Weight L-Sit 4 X Maks
Weight L-Sit Paralettes 4x Maks
L-Sit 3x Maks
Paralettes L-Sit 3x Maks
Wall V-Sit Süper Set 4x
Walking V-Sit
Leg Raises
Press V-Sit Süper Set 4x
Zombi Press V-Sit

Köprü Alıştırmaları
Wall Bridge Shoulder Rotation
Wall Bridge Circles
Kneeling Back Bends
Parachutes
Wall Walks to Bridge
Wall Kneeling Back Bends
Bridge Rocks

3
Bridge Push Ups
Bridge Circles
Bridge Dropbacks
Bridge Walks
One Leg One Arm Bridge
Handstand Walk to Bridge
Wall Hollowback Handstand
Scapula Aç-Kapa
DÖRDÜNCÜ GÜN (CORE-HİPS-LEGS)
Isınma 10-15 Dk
Hanumanasa 10-15 Dk

Core
Mekik
Dragon Flag Mekik 4x Süper Set Maks
Side Plank
Full Horizontal Plank To Elbow Plank 4x Maks
Normal Plank 4x Maks

Hips
Hyper Extansion 4x 12-15
Dragon Flag 4x8-12
Maltese Press 4x 8-12

Legs
Pistol Squat 4x10-15
Bulgarian Split 4x15-20
Squat 4x40
4
BEŞİNCİ GÜN (PLANCHE- ONE ARM PULL UP)
Isınma 10-15 dk
Hanumanasa 10-15 dk

Planche
Planche Lean 4x Maks
Straddle Planche 4x Maks (Band Assisted)
Closed Hips Ring Straddle Planche 4x Maks
Advenced Tuck Planche 4x Maks
Bend Arm Planche To Tuck Planche 4x Maks
Straddle Bent Arm Planche 4x Maks
Tuck Planche Push Ups 4x5-8
Pseudo Push Ups 5x12-15
Band Assisted Straddle Planche Push Ups 4x8
Pull Up 1x8-12
L-Sit Chin Up 1x8-12
Ring Archer Pull Up 1x5-8
Wide Pull Up 1x5-8
Towel Chin Up 1x8-12

One Arm Pull Up

Warm Up
Hanging On The Bar 20 Saniye
Jumping Jacks 30 Saniye
Jumping Pull Ups 12 Tekrar

5
Australian One Arm Pull Ups 10 Tekrar Tek Kol
30 Saniye Dinlen
Australian One Arm Pull Up Hold 8 Saniye Tek Kol
30 Saniye Dinlen
Commando Pull Ups 5 Tekrar Tek Kol
30 Saniye Dinlen
Side Pull Up Negative 5 Tekrar Tek Kol
30 Saniye Dinlen
One Arm Scapula Shrugs 5 Tekrar Tek Kol
30 Saniye Dinlen
Hanging One Arm 15 Saniye Tek Kol
2 Dakika Dinlen
3 tur yukarıdaki antrenmanı tekrarla
Toes to Bar 4x-12-15 ve Dragon Flag 4x 12-15 süper set
Back Ring Support to Advenced Front Tuck

ALTINCI GÜN (KARDİYO)

Isınma 10-15 dk
Koşu, Yüzme veya Bisiklet

YEDİNCİ GÜN (OFF DAY)

Yatış, Mental dinlenme