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Overcoming Gravity

Created by

Dag000n

Workout Breakdown

Warm-Up

Durchblutung

Burpee

1 set × 10-20 reps

Bear Crawl

1 set × 60s

Mobilisation

Arm- / Schulter- & Handgelenkkreisen

1 set × 10 reps

Squat

1 set × 10 reps

Rings Support Hold (Turned Out)

1 set × 30-60s

German Hang - Rings

1 set × 5 reps

Haltungsübungen

Plank

1 set × 30-60s

Side Plank

1 set × 30-60s

Reverse Plank

1 set × 30-60s

Hollow Body Hold

1 set × 30-60s

Arch Body Hold (Prone)

1 set × 30-60 reps

Skill

Wall Handstand

1 set × 5-10min

L-Sit Hold

1 set × 5-10min

Strength exercises

Set 1

Pull-Up

1 set × 5 reps

Ab Wheel Rollout (Kneeling)

1 set × 5 reps

Pull-Up

1 set × 5 reps

Ab Wheel Rollout (Kneeling)

1 set × 5 reps

Pull-Up

1 set × 5 reps

Ab Wheel Rollout (Kneeling)

1 set × 5 reps

Set 2

Dip - Rings

1 set × 5 reps

Pistol Squat (Partial ROM)

1 set × 2 reps

Dip - Rings

1 set × 5 reps

Pistol Squat (Partial ROM)

1 set × 2 reps

Dip - Rings

1 set × 5 reps

Pistol Squat (Partial ROM)

1 set × 2 reps

Set 3

Push-Up - Rings

1 set × 5 reps

Row - Other

1 set × 5 reps

Push-Up - Rings

1 set × 5 reps

Row - Other

1 set × 5 reps

Push-Up - Rings

1 set × 5 reps

Row - Other

1 set × 5 reps