A1
Notes:QL Walk - Floor
3 sets of 20, Minimal Rest (0s)
- 3 Sets
Superset
A2
Notes:Laying Leg Raise
3 sets of 10, Minimal Rest (0s)
- 3 Sets
B1
Notes:Incline Plank
3 sets of 15 seconds
- 3 Sets
Superset
B2
Notes:Cat Cow
10 reps Minimal Rest (0s)
- 1 Sets
B3
Notes:First Knuckle Walk Wall
3 sets of 5 reps, If sets/reps don't match with Exercise 1, simply perform remaining sets as standalone sets till all are completed. Minimal Rest (0s)
- 3 Sets
C1
Notes:Inverted Row - Feet on Floor Hold
3 sets of 15 seconds Palms up grip. Partial Rest (30s)
- 3 Sets
Superset
C2
Notes:Wrist Walk Wall
3 sets of 5 reps, If sets/reps don't match with Exercise 1, simply perform remaining sets as standalone sets til all are completed. Minimal Rest (0s)
- 3 Sets
D1
Notes:Overhead Support
Use whatever weight you can comfortably handle for the duration of the hold. 50% of bodyweight is the long term minimum goal for men, 30% for women. 3 sets of 15 seconds Partial Rest (30s)
- 3 Sets
Superset
D2
Notes:Single Arm Lat Pulldown
3 sets of 10 Partial Rest (30s)
- 3 Sets