Exercise Type: Core/Calisthenics/Gymnastic Strength
Level: Beginner to Intermediate
Goal: Skill development & muscle retention/gain
3.5 minute jog around gym
Forward and backward shoulder circles: One set: 20 – 30 circles each way
Light-weight one-arm kettlebell swings: One set: 15 – 20 swings per arm
Wrist circles and stretches: Three sets: 20 – 30 circles each way and floor or wall stretches in each direction
Total time: approx. 7 minutes
20 minutes of practice; can include forward rolls, but focus is on handstand holds
Handstand Eccentric Push-ups (HeSPU)
3 sets to failure or no more than 8 reps each set
Muscle-Up Practice at Rings
3 – 4 sets to failure each
Use the video below as an aid.
4 sets: 15 – 20 reps
Approx. 15 minutes stretching the overall body, mainly what I worked; my upper body.