Press Level One / Week 2-5 X Day One

Workout overview

1. Tripod headstand press

2. Bench assisted press

3. Tuck handstand hold

4. Tuck wall slides

5. Pike compression

6. Straddle compression

Warm-up

Exercise	Reps/Duration
Wrist circuit	2 rounds
1A. Wrist push-ups	15 reps
1B. Wrist rocks	15 reps
1C. Supinated wrist extensiion	30 sec hold
Shoulders	2 rounds
2A. Prone angles	15 reps
2B. Shoulder flexion stretch	30 secs
Legs	1 round
3A. Dynamic leg swings	8 reps (front and side)
3B. Pancake good mornings	8-10 reps
3C. Pancake hold	1 min hold

Exercise	Wrist circuit	1A. Wrist push-ups	1B. Wrist rocks	1C. Supinated wrist extensiion	Shoulders	2A. Prone angles	2B. Shoulder flexion stretch	Legs	3A. Dynamic leg swings	3B. Pancake good mornings	3C. Pancake hold
Reps/Duration	2 rounds	15 reps	15 reps	30 sec hold	2 rounds	15 reps	30 secs	1 round	8 reps (front and side)	8-10 reps	1 min hold

1. Tripod headstand press
Perform 2 sets of 3-4 reps with 1 min rest

2. Bench-assisted press
Perform 4 sets with 2 min rest

Week 2-3	Week 4-5
1-3 reps	2-4 reps

Week 2-3	1-3 reps
Week 4-5	2-4 reps

3. Tuck handstand hold
Perform 3 sets with 1 min 30 secs rest

Week 2-3	Week 4-5
15 secs	20 secs

Week 2-3	15 secs
Week 4-5	20 secs

4. Tuck wall slides
Perform 3 sets with 1 min rest

Week 2-3	Week 4-5
3-5 reps	5-8 reps

Week 2-3	3-5 reps
Week 4-5	5-8 reps

5. Pike compression
Perform 3 sets with 45 secs rest

Week 2-3	Week 4-5
8-10 reps	10-15 reps

Week 2-3	8-10 reps
Week 4-5	10-15 reps

6. Straddle compression
Perform 3 sets with 45 secs rest

Week 2-3	Week 4-5
8-10 reps	10-15 reps

Week 2-3	8-10 reps
Week 4-5	10-15 reps

A. Pike fold

B. Pancake

Cool-down
Perform 3 rounds without rest

Exercise	Duration
A. Pike fold	1 min
B. Pancake	1 min

Exercise	A. Pike fold	B. Pancake
Duration	1 min	1 min

A. Pike fold

B. Pancake

CONGRATULATIONS!