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