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    Routine Calisthenics

    Uploaded by

    Andrei FCF
    This document provides a weekly strength and mobility routine split over 5 days. It includes exercises like pull ups, dips, pistol squats, planche work, front lever, L-sits and skin the cats. Each day focuses on a different movement pattern and includes both strength and mobility work. The routine prescribes sets, reps and rest periods for each exercise.

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    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd

    Routine Calisthenics

    Uploaded by

    Andrei FCF
    228 views5 pages
    This document provides a weekly strength and mobility routine split over 5 days. It includes exercises like pull ups, dips, pistol squats, planche work, front lever, L-sits and skin the cats. Each day focuses on a different movement pattern and includes both strength and mobility work. The routine prescribes sets, reps and rest periods for each exercise.

    Original Description:

    Rx

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    This document provides a weekly strength and mobility routine split over 5 days. It includes exercises like pull ups, dips, pistol squats, planche work, front lever, L-sits and skin the cats. Each day focuses on a different movement pattern and includes both strength and mobility work. The routine prescribes sets, reps and rest periods for each exercise.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Download as rtf, pdf, or txt
    228 views5 pages

    Routine Calisthenics

    Uploaded by

    Andrei FCF
    This document provides a weekly strength and mobility routine split over 5 days. It includes exercises like pull ups, dips, pistol squats, planche work, front lever, L-sits and skin the cats. Each day focuses on a different movement pattern and includes both strength and mobility work. The routine prescribes sets, reps and rest periods for each exercise.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Download as rtf, pdf, or txt
    of 5

    Luni - AM Bent Arm + PM Mobility

    Marti -AM Legs + Loaded Middle Split +PM Mobility

    Miercuri - Straight arm

    Joi - Bent arm + Mobility

    Vineri - Legs + Mobility

    Sambata - Straight arm

    Loaded Flexibility:

    A. Ido Shoulder ROM

    B. Ido Squat Clinic

    C. Wrist routine

    D1. Back Body Line Drill + 2.5 kg plate lower behind you and extend legs into the 'Line' / hold 60
    sec

    D2. Active Pigeon Stretch X 10 reps + 10 sec pause (per side)

    X3 sets No rest

    E1. Front Body Line Drill + lift stick off the floor / hold 60 sec

    E2. One Leg Good Morning X 10 reps + 10 sec pause (per side)

    x3 sets No rest

    F1. Chest to Wall HS 30-60 sec

    F2. Four Position Lifts X 10 reps + 10 sec pause


    x3 sets No rest

    G1. Feet Elevated (30-50 cm) Back Bridge Static holds – 30-45 sec (elevate to the height that
    allows you to lock elbows and achieve a VERTICAL arm position with chest pushed out to above
    palm line)

    G2. Straddle Ups X 10 reps + 10 sec pause at the top straddle position

    x3 sets No rest

    Luni

    Warm Up

    0. Freestanding HSPU 4-6sets

    A1. One Arm Rope Assisted Pull Ups 3-0-X-1

    A1. Paralettes HSPU 3-0-X-1

    90sec rest 3-6 sets

    B. AMRAP 30min

    2 reps false grip pull up + 5 seconds pause on second rep

    2 dips: 3 second eccentric, no pause at bottom, fast as possible concentric, 1 second pause RTO

    C. Muscle up transitions 60 seconds, 60-90 seconds rest x3 sets

    D1. Seated External Rotations (Warm-up 12-8 then 5x5) 4-0-2-01


    MARTI

    A. Ido Squat Clinic

    B. Broad jumps/High knee Jump squats

    8-10 reps 3 sets 90s rest

    C1. Pistol Squats 3-1-1-1

    C2. Haarop Curl 3-0-X-1

    5 sets 60-90s rest

    D1. Cossack to Curtsy Squat Slow & Controlled

    D2. One Leg Glute Bridge + 10s 3-0-1-2

    3-5 Sets 60-90s rest

    E1. One Leg Jump Rope - locked knee and do not let the heel touch the floor- on the balls of the
    foot X 70-100 jumps

    E2. Stand on the same leg you jumped on for 60 sec with closed eyes in balance

    3 Sets, No rest

    Loaded Flexibility

    F1. Weighted Tailor Pose - 10r + 30-60s

    F2. Weighted Horse Stance Squat - 10r + 10-30s

    3-5 sets 60s rest

    G. Weighted Pancake - 10r + 10-30s

    1 set
    H. Side Split Isometric - 20-60s

    3-5 sets 60s rest

    MIERCURI:

    A1. Press Walks

    A2. Press to headstand

    8-12 reps 3-5 sets 60-90s rest

    B1. Tuck Planche or Parallette Tuck Planche variation 10-15 sec (use variation that allows 20-30
    sec hold)

    B2. Front Lever variation 10-15 sec (use variation that allows 20-30 sec hold)

    8 sets, 90-120s rest after each exercice

    C1. L-sit to toes to bar

    C2.Paralelles Arch Ups

    C3. Side Plank hip raises

    3 sets 60-90s rest

    D. Skin the cat flat back 2-6 reps

    5 sets 120s rest

    E. YTWL 4-0-1-0 5 reps

    5 sets 120-180s rest

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