Unsureoutine

Shoulder Warm-up · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Parallel Bar Support Hold · Pull-Up · Dip (Triceps) · Pull-Up · Dip (Triceps) · Pull-Up · Dip (Triceps) · Handstand (Wall-Assisted) · Pike Hanging Leg Raise · Banded Pallof Press · Arch Body Hold · Pike Hanging Leg Raise · Banded Pallof Press · Arch Body Hold

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Workout Breakdown

Warmup

Dynamic Stretches

Shoulder Warm-up - Resistance Band

1 set × 10 reps

Squat (Sky Reach)

1 set × 8-10 reps

Wrist Flexibility Stretch

1 set × 10-20 reps

Dead Bug

1 set × 10 reps

Hang (Arch)

1 set × 30s

Parallel Bar Support Hold

1 set × 30s

Strength Work

Pair 1

Pullups and dips

Pull-Up

1 set × 8 reps

Dip (Triceps)

1 set × 8 reps

Pull-Up

1 set × 8 reps

Dip (Triceps)

1 set × 8 reps

Pull-Up

1 set × 8 reps

Dip (Triceps)

1 set × 8 reps

Skill training

Handstand, L-sit etc.

Handstand (Wall-Assisted)

1 set × 1 reps

Inverted Row

1 set × 8 reps

Handstand (Wall-Assisted)

1 set × 1 reps

Inverted Row

1 set × 8 reps

Handstand (Wall-Assisted)

1 set × 1 reps

Inverted Row

1 set × 8 reps

Core

Pike Hanging Leg Raise

1 set × 10-12 reps

Banded Pallof Press

1 set × 10-12 reps

Arch Body Hold

1 set × 30s

Hollow Body Hold

1 set × 30-60s

Banded Pallof Press

1 set × 10-12 reps

Arch Body Hold

1 set × 30s

Pike Hanging Leg Raise

1 set × 10-12 reps