Chalistenics Program

Monday - Planche and press to handstand 5-8 Stomach to wall handstand push up (get measure) 5-8 Weighted ring dips (15 kgs) 5-8 RTO pseudo planche push ups 2 x Tuck planche hold (5-10 s) Activation/Skill/Mobility Press the floor - Handstand compressions 1 Frestanding handstand mini routine L-sit to Tuck planche on P-bars Barbell front raises (12 kgs)

Tuesday - Straight Bar Muscle Up 3 sets 5-8 Box jump muscle ups (check height from bar) 5-8 Pull ups 5-8 Chin ups 5-8 Vertical row Activation/Skill/Mobility Hollow hold 1 Frestanding handstand mini routine L-sit on P-bars Feet assisted bar muscle ups

Thursday Focus: Legs/Lower Back/Mobility Strength - Pistol Squats 35 cm - Front Squats 80 kgs - Romanian Dead Lift 100 kgs - Nordic Curls Mobility/Activation - Pike Stretch Routine - Handstand Tucked Leg Raises 10 - Bridge routine 30s - Calf Stretch Routine 30s

Friday - Inverted Row/Front Lever Negative One-leg frontlever raises 3-6 Advanced Tucked front lever hold 20s Tucked front lever raises 3-6 Horizontal ring rows 3-6 Hanging leg circles 8 (4/side) Swinging lats press (8) Snap to support hold (8) Low Ring Row (8)