Current Routine: Overcoming Gravity

Monday / Wednesday / Friday:

• Run my meetup group doing various Calisthenics / Natural Movement workouts. I’ve transitioned to just instructing in these, so I may get some light cardio in.

Tuesday / Thursday / Saturday:

• Handstand Skill work
• L-Sit Skill Work
• Planche Pushup Progressions
• Back & Front Lever Progressions
• Ring Dip Progressions
• One Arm chinup Progressions
• Sandbag Leg Workout

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CONVICT CONDITIONING ROUTINE:

Monday:

• Pullups: 2-3 Work sets
• Squats: 2-3 Work sets

Tuesday:

• Pushup: 2-3 Work sets
• Leg Raise: 2-3 Work sets

Wednesday:

• Handstand pushups: 2-3 Work sets
• Bridge: 2-3 Work sets

Thursday:

• Pullups: 2-3 Work sets
• Squats: 2-3 Work sets

Friday:

• Pushup: 2-3 Work sets
• Leg Raise: 2-3 Work sets

Saturday:

• Handstand pushups: 2-3 Work sets
• Bridge: 2-3 Work sets

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YOU ARE YOUR OWN GYM ROUTINE: Weeks 1 & 2

All workouts are Ladder routines –> Perform one rep of the given exercise, rest, perform two reps, rest, perform three reps, etc until you¹ve reached the point at which going any higher would cause you to hit muscle failure on subsequent sets. Once you¹ve reached that point, come back down without repeating the highest number. The rest interval between sets should be approximately the same amount of time it would take a training partner to perform the same number of reps. You¹ll have more rest as the numbers get higher, and less rest as the numbers get lower on the way back down to one. If you¹ve reached the bottom of your Ladder (1 rep) and the set time hasn¹t expired (7.5min. per exercise), simply start another ladder. It is OK to perform the ladder workout in the low rep range- possibly even repeated singles towards the end of the workout, in order to avoid hitting failure.

Monday: 

• Pushups
• Pullups
• Military Press
• Let Me In’s

Tuesday: 

• Alternating Back Lunges
• Alternating One-Leg Romanian Dead Lifts
• Toyota’s
• Hyperextensions

Wednesday:

• Recovery or some Hand Stand Balance practice

Thursday:

• Pushups
• Pullups
• Military Press
• Let Me In’s

Friday:

• Alternating Side Lunges
• Alternating One-Leg Romanian Dead Lifts
• Toyota’s
• Russian Twists

Saturday / Sunday:

• Recovery

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YOU ARE YOUR OWN GYM ROUTINE: Weeks 3 & 4

All workouts are Interval Sets –> Three sets per exercise, with Six – Twelve reps per set ( I’m shooting for Twelve ). Three-minute intervals for each set. Start the timer when beginning the exercise and go to failure or 1.5 Minutes, and rest the remainder of the interval. Your first set begins at zero minutes ( do Six – Twelve reps ), second set at three minutes, third set at six minutes, then the first set of the next exercise begins at nine minutes … For all single limb movements, do one side at a time. Unless otherwise specified to alternate, start with your weakest then switch to the dominant side.

Monday: 

• Pushups ( Elevated Feet )
• Military Press
• Close Grip Pushups
• Dips

Tuesday: 

• Bulgarian Split Squat ( Three second pause at the bottom )
• Side Lunge ( Four – Six second pause at the bottom )
• Toyota’s ( Four – Six second pause at the bottom )
• One-Leg Romanian Dead Lift

Wednesday: 

• Recovery or some Handstand Balance practice

Thursday:

• Assisted Pullups ( focusing on the Negative’s ) — I’m going to be doing Wide & Full Pullups
• Let Me Up’s
• Let Me In’s
• Towel Curls — I’m going to be doing Curls with my resistance band

Friday:

• Leg Lift ( Hands on Chest ) — I’m going to be doing Hanging Straight Leg Raises
• Supermans
• Bicycles
• Hyperextensions ( Hands under chin )

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YOU ARE YOUR OWN GYM ROUTINE: Weeks 5 & 6

All workouts are Supersets:

Four minute Intervals for each set One – Five reps for the first set, and six – twelve for the exercise that immediately follows Two sets per exercise pair Dont go to failure on first exercise Perform each with as much control as possible – First exercise two – three second negative Explosive concentric with one second pause at the beginning and end Alternate side after each rep for single limb exercises

Tuesday: 

Set 1:

• Elevated feet Pushups with three second pause at the bottom
• Shove Off’s

Set 2:

• Elevated feet Military Press
• Thumbs Up

Set 3:

• Elevated feet Close Grip Pushups
• Dips

Wednesday:

Set 1:

• Alternating 1/2 One-Leg Squats
• Toyotas with four – six second pause at the bottom

Set 2:

• Alternating Side Lunges with four – six second pause at the bottom
• Alternating Back Lunges with one – three second pause at the bottom

Set 3:

• Alternating One-Leg Romanian Dead Lifts with one – three second pause at the bottom
• Box Jumps – I’m going to be doing Burpees instead

Thursday:

Set 1:

• Pullups
• Let Me In’s

Set 2:

• Let Me In’s with four – six second contraction at the top
• Let Me Up’s

Set 3:

• Let Me Up’s with reverse grip & elevated feet
• Let Me In’s with palms up

Friday:

Set 1:

• Hanging Straight Leg Raises
• Iron Crosses with knees bent

Set 2:

• Alternating One-Legged Hip Extensions
• Supermans

Set 3:

• V-Ups
• Russian Twists