One-Arm Push Up
Targe -10x20 (15s) Incline Push Ups Kneeling Push Ups Regular Push Ups Deep Push Ups Decline Push Ups Divebombers Diamond Push Ups Decline Diamonds Decline Spidermans Incline Shifting PU Incline Lever PU Regular Shifting PU Regular Lever PU Decline Shifting PU Decline Lever PU Incline 1-Arm PU Kneeling 1-Arm PU 1/2 One-Arm PU 1-Arm Push Ups 1/2 Decline 1-Arm PU Decline 1-Arm PU 1-Arm Divebombers
One-Arm Chins
Target Reps - 10x20 (15s) Jackknife Pull Ups Wide Jackknife Pull Ups Chin Ups Commando Pull Ups Regular Grip Pull Ups Sternum Pull Ups Wide Grip Pull Ups Narrow Grip Pull Ups Mixed Grip Pull Ups Shifting Pull Ups Uneven Towel Pull Ups Lever Towel Pull Ups Rocky Chin Ups One-Arm Chin Ups One-Arm Pull Ups
Pistol Squats
Hanging V-Ups
Target Reps - 10x30 (15s) Knee Tucks Flutter Kicks Leg Scissors Leg Raises Jiu-Jitsu Sit Ups Combination Crunch V-Ups Bicycle Crunch Leg Circles Hanging Knee Raises Hanging Bent Leg Ups Hanging 1/4 leg raises Hanging 1/2 leg Raises Hanging Leg Raises Hanging V-Ups Hanging Wipers
Wrestler's Bridge
Target Reps - 10x30 (15s) 12lb weighted nods (100) 24lb weighted nods (100) Prelim Wrestler's Bridge (20) Prelim Front Bridge (20) Prelim Wrestler's Bridge (20) Prelim Front Bridge (20) PROGRESS TO :Prelim Wrestler's Bridge (20) Prelim Front Bridge (20) Full Wrestler's Bridge (20) Full Front Bridge (20) Full Wrestler's Bridge (20) Full Front Bridge (20)
Calves Workout
Target Reps - 10x50 (15s)
Double Calf Raise (Floor/Bent) Double Calf Raise (Floor/Str8) Single Calf Raise (Floor/Bent) Single Calf Raise (Floor/Str8) Double Calf Raise (Step/Bent) Double Calf Raise (Step Str8) Single Calf Raise (Step/Bent) Single Calf Raise (Step/Str8)
1-Arm Towel Hang
Target- 3x3mins (30s) Horizontal Hangs Bar Hangs Uneven Towel Hang One-Arm Bar Hang Towel Hang Twin Towel Hang
Target Reps - 10x20 (15s) Jackknife Squats Sumo Squats Wall Squats (10x90s) Close Squats Hack Squats Sissy Squats Jumping Squats Burning 4 (90s hold ) Stationary Lunges SeeSaw Squats Shifting Squats Bulgarian Split Squats Jumping Lunges 1-Leg Wall Squats (10x90s) 1-Leg Box Squats 1/2 One-Leg Squats Full Standing Bridge 3/4 One-Leg Squats Target Reps - 10x30 (15s) Assisted 1-Leg Squats Short Bridges Full Pistol Squats Straight Bridges Jumping Alt. Pistols Angled Bridges Weighted Chair Dip Head Bridges Target Reps - 10x20 (15s) Half Bridges Full Bridges Bent Leg Chair Dips Wall Walking (Down) Straight Leg Chair Dips Wall Walking ( Up) 1-Leg Bent Chair Dips Closing Bridge 1-Leg Straight Chair Dips Stand-to-Stand Bridge Weighted Bent Leg Dips 1-Arm Towel Hang Weighted Straight Leg Dips Uneven Towel Hang Weighted 1-Leg Bent Dips One-Arm Towel Hang Weighted 1-Leg Straight Dip
Air Squats
Target Reps - 10x25 (15s) Quarter Squats Full Air Squats
1- Leg Inverted Row
Wrist Rollers
Target Reps - 10x20 (15s) 12 lb 20 reps 24 lb 20 reps PROGRESSIONS 10x Max Reps (60s) 10x Max Reps (55s) 10x Max Reps (50s) 10x Max Reps (45s) 10x Max Reps (40s) 10x Max Reps (35s) 10x Max Reps (30s) 10x Max Reps (25s) 10x Max Reps (20s) 10x Max Reps (15s)
Target Reps - 10x20 (15s) Bent Leg Inverted Rows Deep Pike PushUp Straight Leg Inverted Rows Target Reps - 10x20 (15s) 1-Leg Bent Inverted Rows Regular Pike Push Ups 1-Leg Straight Inverted Row Feet Elevated Pikes Regular Deep Pikes Db Shoulder Workout Target Reps - 10x20 (15s) Elevated Deep Pikes Military Press Lateral Raises Crunches Target Reps - 10x30 (15s) Frontal Raises Hands On Knees Bent -Over Raises Hands On Chest Cross Overs Hands Behind Head Thumbs Down Lateral Raises Hands Above Head Thumbs Up Lateral Raises Circuit of 50 Reps Each
