HIGH PRO

CALISTHENICS
 CRONOGRAMA

DIA 1 DIA 2 DIA 3 DIA 4 DIA 5 DIA 6 DIA 7

LOWER CHEST AND TRACTION AND REST

SHOULDER BACK •IRON CORE
SEMANA 1 (PUSH) BICEPS BODY TRICEPS DYNAMIC FORCE

•BICEPS • LOWER •CHEST

*TRICEPS IRON CORE TRACCION Y REST STRETCHING HIGH INTENSITY WEEK
*BACK BODY
*SHOULDERS FUERZA DINAMICA
 SEMANA 1

EJERCICIOS REPETICIONES SERIES DESCANSO

PIKE PUSH UPS + L SIT 7-14/ 12-20 SEG 3-4 1 MIN - 1:30 SEG
BAR DIPS + FROG STAND PROGRESSION 8-16/ MAX SEG 3-4 1 MIN - 1:30 SEG
LUNES PUSH UPS + SWINGS IN CANOE 12-25/ 45 SEG 3-4 1 MIN - 1:30 SEG
PSEUDO PUSH UPS + LEAN PLANCHE 8-14/ 20 SEG 3-4 1 MIN - 1:30 SEG
HEAD STAND MAX SEG 3-4 1 MIN - 1:30 SEG

PULL UPS 6-12 3-4 1 MIN - 1:30 SEG

CHIN UPS + L ABS 6-12/20-30 3-4 1 MIN - 1:30 SEG
CURL OF BICEPS IN PARALLELS OR PELICANSISOMETRICO DE PULL UP + 8-14 3-4 1 MIN - 1:30 SEG
MARTES AUSTRALIAN PULL UPS MAX/ 12-20 3-4 1 MIN - 1:30 SEG
ROPE JUMPS 150 4 30 SEG

PISTOL SQUAT 1 O 2 PROGRESSIONS 6-10 X LEG 3-4 1 MIN

SISSY SQUAT + SQUAT EXTENSION 10/10 3-4 1 MIN
MIERCOLES ZUMO SQUAT + TIPTHEN TUB FOR ADDUCTOR 25/ 20 X PIERNA 3-4 1 MIN
NORDIC FALL ISOMETRIC + GOOD MORNINGS X LEG MAX/ 14 X PIERNA 3-4 1 MIN
CALF CIRCUIT 5 ANGLES 45 SEG X ANGULO 3-4 1 MIN
 SEMANA 1

EJERCICIOS REPETICIONES SERIES DESCANSO

DIPS IN PARALLEL+ LEG RAISES ON FLOOR 8-20/ 20-30 3-4 1 MIN - 1:30 SEG
PUSH UPS + BICYCLE ABS 12-25/ 1 MIN 3-4 1 MIN - 1:30 SEG
JUEVES TRICEPS EXTENSION IN PLANK POSITION + MOUNTAIN CLIMBERS 8-16/ 1 MIN 3-4 1 MIN - 1:30 SEG
INCLINED PUSH UPS 12-25 3-4 1 MIN - 1:30 SEG
BURROWERS EXERCISES 7-14 3-4 1 MIN - 1:30 SEG
ROPE JUMPS 150 4 30 SEG

TUCK OF FRONT WITH BODY WEIGHT + BAND MAX SEG/ MAX SEG 3-4 1 MIN - 1:30 SEG
PULL UPS IN TUCK OF GROUPED FRONT+ POSTERIOR SHOULDER RAISES 6-12/ 8-14 3-4 1 MIN - 1:30 SEG
VIERNES DRAGON PRESS PROGRESSION + PULL UPS MAX/ 6-12 3-4 1 MIN - 1:30 SEG
DRAGON FLAGS 5-10 3-4 1 MIN - 1:30 SEG
SUPINE AUSTRALIAN PULL UPS 12-20 3-4 1 MIN - 1:30 SEG

SKIN THE CAT + CANOE ISOMETRIC 5/1 MIN 3-4 1 MIN - 1:30 SEG
L SIT RAISES IN PARALLEL OR ON FLOOR + EDUCATIONAL HAND STAND SUPINE POSITION 12-20/ 45 SEG 3-4 1 MIN - 1:30 SEG
SABADO TRI-SERIES LEG EXTENSIONTUCK RAISES EN HEAD STAND 20-20-25 3-4 1 MIN - 1:30 SEG
SUPER MANS FLOOR 5-10 3-4 1 MIN - 1:30 SEG
ROPE JUMPS 25-40 3-4 1 MIN - 1:30 SEG
150 4 30 SEG
MOTIVATION