This document provides a full body workout routine that includes:
- Warm up exercises for the upper body and flexibility exercises for the shoulders before each workout
- Two workout options - Workout A focuses on strength with exercises like weighted muscle ups, pull ups, dips and deadlifts. Workout B focuses on increased repetitions with exercises like tuck front lever raises, bar curls and lunges
- Recommendations for dynamic flexibility exercises between workouts and 15 minutes of jumping rope or running to finish
This document provides a full body workout routine that includes:
- Warm up exercises for the upper body and flexibility exercises for the shoulders before each workout
- Two workout options - Workout A focuses on strength with exercises like weighted muscle ups, pull ups, dips and deadlifts. Workout B focuses on increased repetitions with exercises like tuck front lever raises, bar curls and lunges
- Recommendations for dynamic flexibility exercises between workouts and 15 minutes of jumping rope or running to finish
This document provides a full body workout routine that includes:
- Warm up exercises for the upper body and flexibility exercises for the shoulders before each workout
- Two workout options - Workout A focuses on strength with exercises like weighted muscle ups, pull ups, dips and deadlifts. Workout B focuses on increased repetitions with exercises like tuck front lever raises, bar curls and lunges
- Recommendations for dynamic flexibility exercises between workouts and 15 minutes of jumping rope or running to finish
This document provides a full body workout routine that includes:
- Warm up exercises for the upper body and flexibility exercises for the shoulders before each workout
- Two workout options - Workout A focuses on strength with exercises like weighted muscle ups, pull ups, dips and deadlifts. Workout B focuses on increased repetitions with exercises like tuck front lever raises, bar curls and lunges
- Recommendations for dynamic flexibility exercises between workouts and 15 minutes of jumping rope or running to finish
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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
● 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
