Focus: Practice more challenging movements with rest between sets, then integrate into a flow.
Exercises: Pistol Squat [125] (advanced) / Single-Leg Box Squat [119] (medium) / Single-Leg Romanian Deadlift [143] (beginner), Wall Handstand Push-Up [20] (advanced) / Pike Push-Up [16] (medium) / Push-Back [15] (beginner), Straight-Leg Hanging Leg Raise [65] (advanced) / Hanging Leg Raise With Bent Knees [64] (medium) / Reverse Crunch [40] (beginner), Sliding Fly [35] (advanced) / Short-Lever Sliding Fly [36] (medium) / Push-Up [21] (beginner)
BEGINNER
(Approx. 30 min)
Warm-up: 5 min dynamic warm-up.
Workout: 24-minute EMOM (cycle through exercises).
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Min 1: Single-Leg Romanian Deadlift [143]: 8 reps per leg
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Min 2: Push-Back [15]: 12 reps
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Min 3: Reverse Crunch [40]: 15 reps
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Min 4: Push-Up [21]: 10 reps
Cool-down: 5 min stretching.
MEDIUM
(Approx. 40 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: 32-minute EMOM.
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Min 1: Single-Leg Box Squat [119]: 6 reps per leg
- Min 2: Feet-Elevated Pike Push-Up [16] (low elevation): 8 reps
- Min 3: Hanging Leg Raise With Bent Knees [64]: 12 reps
- Min 4: Short-Lever Sliding Fly [36]: 10 reps
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 50 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: 40-minute EMOM.
- Min 1: Pistol Squat [125]: 5 reps per leg
- Min 2: Wall Handstand Push-Up [20] (to pillow/full ROM): 4-6 reps
- Min 3: Straight-Leg Hanging Leg Raise [65]: 10 reps
- Min 4: Sliding Fly [35]: 8 reps
Cool-down: 10 min stretching.
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