• Author / Uploaded
• Dale

Citation preview

Upper A Crow Stand Pike Push Ups Ball Pike Up

Row Pull Up Chin Up

Hindu Push Up Push Up Diamond Push Up

Upper B Elbow Stand Crow Stand Wall Handstand

Mixed Grip Pull Up Military Push up Close Grip Pull Up Wide Push Up Wide Grip Pull up Archer Push Up

Lower A Air Lunge Front Lunge Side Lunge

Goblet Squat Short Bridge Goblet Close Squat Sit Through Bridge Deck Squat Table Top

Lower B Bulgarian Split SquaHindu Squat Reverse Lunge Face Wall Squat Side Lunge Prisoner Squat

Neck Bridge Sit Through Bridge Table Top

Core A Cross Crunch Iso Bike Bird Dog

Plank "O" Crunch Thruster The Dawn

Side Arm "O" Crunch Side Plank Twist Plank Jacks

Set/Reps 3x7 3x5 3x3

Pounds

Set/Reps 3x14 3x10 3x6

Pounds

Percentage 8.5 10 12

70 80 90

Percentage

Pike Push Ups Side Lunge Cross Crunch

Pull Up Goblet Squat Plank "O" Crunch

Ball Pike Up Air Lunge Iso Bike

Chin Up Goblet Close Squat Thruster

Crow Stand Reverse Lunge Bird Dog

Close Grip Pull Up Goblet Squat Pistol The Dawn

Push Up Sit Through Bridge Side Arm "O" Crunch Diamond Push Up Table Top Side Plank Twist Archer Push Up Short Bridge Plank Jacks

1 Cross Crunch 2 Bridge Crunch 3 Iso Bike 4 Speed Bike 5 Gold Gate 6 Side Arm "O" Crunch 7 Switch Side 8 Hip Lift Kick 9 Switch SIdes 10 Plank "O" Crunch 11 3-Point Plank Crunch 12 Switch Sides 13 Thruster 14 The Dawn 15 16 Superman Crunch 17 18 Peek-a-boo 19 20

crunch plank oblique Cross Cr Plank "O Side Arm "O" Crunch Iso Bike Thruster Side Plank Twist The Dawn

Bird Dog Plank Plank Jacks

Day 1 Pike Push Ups Side Lunge Cross Crunch

Pull Up Goblet Squat Plank "O" Crunch

Day 2 Ball Pike Up Air Lunge Iso Bike

Chin Up Diamond Push Up Goblet Close Squat Table Top Plank Thruster Side Plank Twist

Day 3 Crow Stand Reverse Lunge Bird Dog

Close Grip Pull Up Archer Push Up Goblet Squat Pistol UShort Bridge The Dawn Plank Jacks

Push Up Sit Through Bridge Side Arm "O" Crunch