Luni - AM Bent Arm + PM Mobility

Marti -AM Legs + Loaded Middle Split +PM Mobility

Miercuri - Straight arm

Joi - Bent arm + Mobility

Vineri - Legs + Mobility

Sambata - Straight arm

Loaded Flexibility:

A. Ido Shoulder ROM

B. Ido Squat Clinic

C. Wrist routine

D1. Back Body Line Drill + 2.5 kg plate lower behind you and extend legs into the 'Line' / hold 60
sec

D2. Active Pigeon Stretch X 10 reps + 10 sec pause (per side)

X3 sets No rest

E1. Front Body Line Drill + lift stick off the floor / hold 60 sec

E2. One Leg Good Morning X 10 reps + 10 sec pause (per side)

x3 sets No rest

F1. Chest to Wall HS 30-60 sec

F2. Four Position Lifts X 10 reps + 10 sec pause

x3 sets No rest

G1. Feet Elevated (30-50 cm) Back Bridge Static holds – 30-45 sec (elevate to the height that
allows you to lock elbows and achieve a VERTICAL arm position with chest pushed out to above
palm line)

G2. Straddle Ups X 10 reps + 10 sec pause at the top straddle position

x3 sets No rest

Luni

Warm Up

0. Freestanding HSPU 4-6sets

A1. One Arm Rope Assisted Pull Ups 3-0-X-1

A1. Paralettes HSPU 3-0-X-1

90sec rest 3-6 sets

B. AMRAP 30min

2 reps false grip pull up + 5 seconds pause on second rep

2 dips: 3 second eccentric, no pause at bottom, fast as possible concentric, 1 second pause RTO

C. Muscle up transitions 60 seconds, 60-90 seconds rest x3 sets

D1. Seated External Rotations (Warm-up 12-8 then 5x5) 4-0-2-01

MARTI

A. Ido Squat Clinic

B. Broad jumps/High knee Jump squats

8-10 reps 3 sets 90s rest

C1. Pistol Squats 3-1-1-1

C2. Haarop Curl 3-0-X-1

5 sets 60-90s rest

D1. Cossack to Curtsy Squat Slow & Controlled

D2. One Leg Glute Bridge + 10s 3-0-1-2

3-5 Sets 60-90s rest

E1. One Leg Jump Rope - locked knee and do not let the heel touch the floor- on the balls of the
foot X 70-100 jumps

E2. Stand on the same leg you jumped on for 60 sec with closed eyes in balance

3 Sets, No rest

Loaded Flexibility

F1. Weighted Tailor Pose - 10r + 30-60s

F2. Weighted Horse Stance Squat - 10r + 10-30s

3-5 sets 60s rest

G. Weighted Pancake - 10r + 10-30s

1 set
H. Side Split Isometric - 20-60s

3-5 sets 60s rest

MIERCURI:

A1. Press Walks

A2. Press to headstand

8-12 reps 3-5 sets 60-90s rest

B1. Tuck Planche or Parallette Tuck Planche variation 10-15 sec (use variation that allows 20-30
sec hold)

B2. Front Lever variation 10-15 sec (use variation that allows 20-30 sec hold)

8 sets, 90-120s rest after each exercice

C1. L-sit to toes to bar

C2.Paralelles Arch Ups

C3. Side Plank hip raises

3 sets 60-90s rest

D. Skin the cat flat back 2-6 reps

5 sets 120s rest

E. YTWL 4-0-1-0 5 reps

5 sets 120-180s rest