Fitness Redefined

A. Handstand with Forearm Support 15Min - B. 10-9-8...2-1 For Quality with minimal rest Ring Row/Pull Up into Box Dips/Static Dips/Ring...

A. 15 Min 20 Sec Box Inversion Holds - B. 4 Sets r90S 4-8 Narrow HSPU 15 Sec/Side Pistol Hold - C. 4 Sets YGIG 6-10 Strict T2B with...

A. 12 Min Handstand Practise 45° N2W/Freestanding with Partner Spotting – B. 2 sets PI: 3 /Side Jefferson Squat PII: Vestibular...

A. 3 sets of: 6-8 KB Skull Crushers with partner supporting elbow + 6-8 DB/KB Pull over 20-30 sec flying Arch Hold – B. 4 sets of: 5...

12 min at the top of a dip position (static or on rings when possible) 20-30 sec. Hollow Hold 20-30 sec. Right Twisting Hollow Hold 20-30...

A. 3 sets of: 30 m Crossbody KB Carry /switch arms after 15 m 30-45 sec Hollow Hold – B. Every 2 min for 6 sets: 2 KB Push Press + 3 KB...

A. 5 Sets 6-8 Static Dips @ 3113 (v_^-) 6-8 Bent Over Flies @ 3333 – B. 8 min at the top of a dip position 20-30 sec. Hollow Hold 20-30...

A. 3x 2/Side Handstand Exit from Wall 3x 2/Side Handstand Exit Free+Partner 3x 3 Kick Ups – B. YGIG 5x 4-6 False Grip Pull Ups/6-8 FG...

A. 5x3 Bent over KB shoulder squares, 3 sec each position *back stays straight, non-working arm extended behind back – B. 4 sets 20 /side...

A. 4x8-12 Alt. Strict Press Kneeling 4x8-12 Alt. Strict Press in Split Stance *Alt. legs every set – B. 3 sets 15-20 Halting scissor...

A. 4x20-30 sec Pike Compression Hold Top Position – B. KB Windmill 5x4/Side (Slow and controlled Eccentric) into 12-14 Walking KB/DB...

A. 10 Min to Practise Straddle N2W Balance Hold – B. 4x *4-6 SL Banded Good Morning into 6-8 BB Deadlift *only on the underactive side –...

A. 3x4-6 Ring Dips into 20 sec unilateral Superman Holds/Side – B. 5x 1 High Hang Hold 1 Hang Hold 1 Mid Chin Hold 6 Sec/Position in...

A. 4x4 Jefferson Curl with 4 sec in bottom Position – B. Teach Strict Ring Muscle Up Transition with Band Support 15 Min – C. 4x 3-5...