Programming done by James Bailey. 🐒

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Day 1 - Strength Session

Warmup:

• 15 Minute Full Body Mobility Routine

First Group:

• One Arm Chin negatives (10 - 20 per arm)
• Push Ups (3-5 x 8-12)

Second Group:

• Back Squat / Deep Step ups (3-5 x 8 with tempo 4040)
• Nordic Curls (3-5 x 8-12)

Third Group:

• Front Lever Hold (3-5 x 20-30s)
• Black Lever Hold (3-5 x 20-30s)

Fourth Group:

• Dragon Flag (3 x 10-15 + 10s hold final rep)
• Chin Up / Bodyweight rows (3 x 10-15)

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Day 2 - Handstand & Mobility

Warmup:

• 15 Minute Full Body Mobility Routine

Handstand Session:

• Chest to Wall Hold for 1 minute
• Kick up to Handstand (switch between legs for kick-up)
• Wall Tucks (4 x 5)
• Handstand Hold 10x max time

First Group:

• Slow L-Sit Pulses (3-5 x 8-12 + 10s hold last rep)
• Back Extensions (3 x 8-12 10s hold last rep)
• 90:90 Internal Hip Rotation Lift off (3 x 8-12 + 10s hold last rep)

Second Group:

• Wall assisted walkover (10x)

Third Group:

• Long Lunge (3 x 10-15 + 30s hold last rep)
• Elevated Bridge Push Up (3 x 10-15 + 30s hold last rep)
• Loaded Hamstring Stretch (3 x 10-15 + 30s hold last rep)

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Day 3 - Strength Session

Warmup:

• 15 Minute Full Body Mobility Routine

First Group:

• Handstand Push-Up (3-5 x 8-12)
• Pull Up (3-5 x 8-12)

Second Group:

• Deadlift (3 x 8 with tempo 4040)
• Long Lunge / Step up (3 x 10-15 with tempo 4040)

Third Group:

• Arch pull (3-5 x 8-12 + 10s hold last rep)
• Planche Lean (3-5 x 30-60s)
• Cossack Squats (3-5 x 8-12 per leg)

Fourth Group:

• Hanging Leg Saises (3 x 10-15 + 10s hold last rep)
• Scapula pull ups and push ups (3 x 10-15)

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Day 4 - Handstand & Mobility

Warmup:

• 15 Minute Full Body Mobility Routine

Handstand Session:

• Chest to Wall Hold for 1 minute
• Kick up to Handstand (switch between legs for kick-up)
• Wall Tucks (4 x 5)
• Handstand Hold 10x max time

First Group:

• Pancake HF raise (3 x 10-15 + 10s hold last rep)
• Leg raises (3 x 10 each direction, 10s hold last rep)

Second Group:

• Butterfly (3 x 10-15 + 30-90s hold last rep)
• Quad / HF release (3 x 10-15 + 30-90s hold last rep)

Third Group:

• Weighted pancacke (3 x 10-15 + 10s hold last rep)
• Adductor flyers (3 x 10-20 + 30s hold last rep)

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Day 5 - Handstand

Warmup:

• 15 Minute Full Body Mobility Routine

Handstand Session:

• Chest to Wall Hold for 1 minute
• Kick up to Handstand (switch between legs for kick-up)
• Wall Tucks (4 x 5)
• Handstand Hold 10x max time