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Warmup

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Squat (Sky Reach)

1 set × 10 reps

3

Hollow Body Hold

1 set × 30-60s

4

Wrist Flexibility Stretch

1 set × 10 reps

5

Hang (Arch)

1 set × 10 reps

Additional Warmup

1

Ring Support Hold

1 set × 30s

2

Squat

1 set × 10 reps

3

Deadlift (Romanian)

1 set × 10 reps

First Triplet

Second Triplet

Core Triplet

1

Plank

1 set × 30-90s

2

Pallof Press - Resistance Band

1 set × 12 reps

3

Reverse Hyperextension - Bench

1 set × 5-20 reps

4

Arch Raise

1 set × 12 reps

5

Plank

1 set × 30-90s

6

Pallof Press - Resistance Band

1 set × 12 reps

7

Reverse Hyperextension - Bench

1 set × 5-20 reps

8

Arch Raise

1 set × 12 reps

9

Plank

1 set × 30-90s

10

Pallof Press - Resistance Band

1 set × 12 reps

11

Reverse Hyperextension - Bench

1 set × 5-20 reps

12

Arch Raise

1 set × 12 reps

RR triplet

Workout Breakdown

Warmup

Additional Warmup

First Triplet

Second Triplet

Core Triplet