Help with workout

[mike100]

Hi everyone my name is mike i am 14 years old and i would like you to help me with some things in my workout.

 

Firstly a little bit of background so you know where i am coming from  most of my life i have been doing martial arts(since 6) starting with tae kwon do and then bjj and mma .It was recently when i found your site and decided to start training this way.Since stoping martial arts(4 months ago) i am working out only with bodyweight exercises(push ups,pull ups,handstands etc) my top numbers for these exercises are:

 

68 push ups 

15 pull ups

10 chin ups

 

Also i should let you know that i had 3-4 shoulder subluxations in the past which was a problem.Went to the doctor he ordered and MRI and the MRI sawed hill sachs lesion and maybe and bankart lesion.Doctor told me not to worry because i hadnt tear anything and that i shouldnt do a surgery and i didnt(he said to just rest it for 1 month and then workout normally ).Now about 3-4 months after that i am training again normally and train my shoulder my own(since he didnt sent me to a physical therapist and btw i think i have done a very good job:P)

 

So with some help from this forum some other things i created a more structured routine than what i was previously doing:

 

 

Warm up: 5 min jump rope

 joint circles(shoulder.wrists)

stretching

some shoulder exercises for stability

wrist push ups on a wall(to take care of the wrists)

skin the cats on bar 

 

main workout:elevated push ups 3 sets 10 reps

pull ups 2 sets 7

l sit progression(currently at tucket l sit) 3 sets 6 sec hold

wall handstand push ups 2 sets

chin ups 2 sets 7

bridges 5 reps 2 sets holding each rep for 3 sec

PREHAB:scapula exercises(scap push ups-shoulder dislocates) 1 set each 10 reps

wall extensions 10 reps

Cool down:stretching

 

 

I am planning to do this 3-4  times a week

 

at least until i get money for foundation 1

 

opinions?

 

 

btw sorry for the long post

 

and thanks in advance for your answers:)