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  • Programa Calistenia (Version 2)

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    wiwor cool
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    This document outlines a 3 day full body workout program. Day 1 focuses on muscle ups, free handstands, pull ups, dips, and dead hangs along with exercises like romanian deadlifts, leg curls, and pistol squats. Day 2 emphasizes muscle ups, back levers, plyometric pull ups, pike push ups, and front levers as well as hip thrusts, good mornings, and squats. Day 3 has an emphasis on muscle ups, free handstands, kipping pull ups, russian push ups, and bar rows along with walking lunges, single leg bridges, pistols, and box jumps.

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    Programa Calistenia (version 2)

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    This document outlines a 3 day full body workout program. Day 1 focuses on muscle ups, free handstands, pull ups, dips, and dead hangs along with exercises like romanian deadlifts, leg curls, and pistol squats. Day 2 emphasizes muscle ups, back levers, plyometric pull ups, pike push ups, and front levers as well as hip thrusts, good mornings, and squats. Day 3 has an emphasis on muscle ups, free handstands, kipping pull ups, russian push ups, and bar rows along with walking lunges, single leg bridges, pistols, and box jumps.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    9 views3 pages

    Programa Calistenia (Version 2)

    Uploaded by

    wiwor cool
    This document outlines a 3 day full body workout program. Day 1 focuses on muscle ups, free handstands, pull ups, dips, and dead hangs along with exercises like romanian deadlifts, leg curls, and pistol squats. Day 2 emphasizes muscle ups, back levers, plyometric pull ups, pike push ups, and front levers as well as hip thrusts, good mornings, and squats. Day 3 has an emphasis on muscle ups, free handstands, kipping pull ups, russian push ups, and bar rows along with walking lunges, single leg bridges, pistols, and box jumps.

    Copyright:

    © All Rights Reserved
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    of 3

    DIA I

    Ward Up:
    3 Round
    5 Yoga Push Up
    10 Thoracic Extension Rotation
    10" Bar Hang
    10 Lateral Squat
    ACTIVACION
    3 Round
    x3 Pull Up
    x5 Dip
    Technique: MUSCLE UP
    2 Round:
    x 3 Band Muscle Up
    *Buscar no perder la tecnica y realizar todas las repeticiones seguidas, aprovechando el impulso
    de la baja
    *Rest:3-4 min

    4 Round:
    x 5-10" Free Handstand
    *Rest 2-3 min
    Accesory
    3x5 W-Pull Up (+)
    3x5 W-Dip (+)
    5x60-90" Dead Hold
    3x8-12 Push Up
    LEG
    3X8 Rumanian Deadlift
    3x12-15 Leg Curl
    3x5-6 Pistol Squat
    3x10-12 Globet Squat
    DIA II
    Ward Up:
    3 Round
    5 Yoga Push Up
    10 Thoracic Extension Rotation
    10" Bar Hang
    10 Lateral Squat
    ACTIVACION
    3 Round
    x3 Pull Up
    x5 Dip
    Technique: MUSCLE UP/BL
    2 Round:
    x10 Jump Pull Up
    *Rest:3-4 min.

    4 Round:
    5-10" Back Lever
    *Rest: 2-3 min.

    Accesory
    1x3 Plyo Pull UP
    3x10-12 Pike Push Up
    3x8-12 Raiser Tuck Front Lever
    3x8-12 Plate Explosive Situp & Stand
    LEG
    3X8 Hip Thrust
    3x12-15 Good Morning
    3x5-6 Squat
    3x10-12 Leg Extension
    DIA III
    Ward Up:
    3 Round
    5 Yoga Push Up
    10 Thoracic Extension Rotation
    10" Bar Hang
    10 Lateral Squat
    ACTIVACION
    3 Round
    x3 Pull Up
    x5 Dip

    Technique: MUSCLE UP
    3 Round:
    x3 Band Muscle Up
    *Rest:4-5 min

    4 Round:
    x5-10" Free Handstand
    *Rest: 2-3 Min.

    Accesory
    6x50% Kipping Pull Up
    3x5-10 Russian Push Up
    3x8-12 Bar Row
    3x12-15 Leg Raiser
    LEG
    3X8 Walking Lunges
    3x12-15 Single Leg Bridge Glute
    3x5-6 Pistol
    3x10-12 Box Jump

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