3 sets of:
3x5sec. on 10sec. off single leg isometric doorway press (each leg)
rest 30sec.
5 jumping push ups (adjust hand height as needed and start every rep from the bottom position with tension)
rest 60sec.
4 sets of:
15-20 bearhug or Front rack squats (controlled tempo keep tension on quads)
rest 30sec.
6-12 single arm Floor Press (DB/KB - or [single arm supported] push ups) - each arm -
rest 30sec.
15-20 bent over rev. flys with 1sec. hold at top (2x0,5-2,5kg)
rest 30sec.
3 sets of:
40-60sec. Glute Bridge walk outs
6-8 sideplank rot. (each side)
20sec. Hollow hold
- no rest -
4 sets of:
10-15 squats (goblet, bearhug, FR)
60 sec. rest
3 sets of:
6-10 single leg Deadlift
rest 30 sec. between each leg
8 min AMRAP of:
10 alt. step ups/rev. lunges
10 push ups
10 KB swings/alt. DB cleans/glute bridges
10-15min to practice Ring MU Variations
Do a total of 4 x ME L-Sit while doing your progressions
8-10 sets of:
3 Jerk dip squats with 2s pause in bottom
2 pushjerks
1 Splitjerk
- start with Barbell and work up by feel -
Alternative without Barbell:
8-10 sets
3 reactive explosive lift off pushups
rest 10s
3 Countermovement jumps
rest 60-90s
3 sets of:
8-15 single arm Seesaw rows / side
--> increase reps or weight
8-15 single leg Hip Thrusts / side
--> increase reps or weight
Rest as needed