Eko_Zero's_Workout Log

Warm up

Forearm plank

Side plank l.

Side plank r.

Reverse plank

Hollow body hold

Arch body hold

(Max hold 60s and maintain)

Dragon flag 3x1

Planche lean 3x18s

Push-ups 5x9

Pull-ups 5x3

Lunge and negative single leg squat holds 5x20r 5x30s

Side lever work: need to work stall bar holds, in the mean time windshield wipers hanging, well half wipers

Hanging bent knee leg raises( not sure what to call it)

On 1/3/2015 at 2:29 AM, eko_zero said:

Warm up

Forearm plank

Side plank l.

Side plank r.

Reverse plank

Hollow body hold

Arch body hold

(Max hold 60s and maintain)

Dragon flag 3x1

Planche lean 3x18s

Push-ups 5x9

Pull-ups 5x3

Lunge and negative single leg squat holds 5x20r 5x30s

Side lever work: need to work stall bar holds, in the mean time windshield wipers hanging, well half wipers

Hanging bent knee leg raises( not sure what to call it)

Negative dragon flag 3x3

Planche lean 3x18s

Pullups 5x5

parallel bar dips 5x5

Stall bar holds bent leg 5x8s

half leg raises( lack ab strength and compression to achieve a leg raise past 45)

Single leg work lunges 5x5(20kg) 

Have added weights in aswell, basic routine that incorporates main lifts, so far this has help my strength in the past month or two

Negative dragon flags 3x2

Planche lean 3x25s

Pull ups 5x5

Parallel dips 5x5 +5kg

Stall bar holds 5x8s each side

Half leg raises 5x5( still working on strength to pull to do a neg)

Lunges +30kg 5x5

As well as flexibility and mobility work plus weights and cardio.