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BoostcampPNG

Morning Routine-Abs, Hangboard, Meditate & Reading

by Oliver Wolf Verkempinck
7 athletes joined

Program Description

Strengthen climbing fingers, core strength and morning mindset.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2025 11:44
  • Last Edited
    Nov 15, 2025 04:06

Summary

Kickstart your day with this comprehensive 18-week program designed to enhance your core strength, climbing skills, and mental focus. Each week features five dynamic sessions that combine targeted ab workouts, hangboard training for grip strength, and mindfulness practices like meditation and reading. Perfect for those looking to elevate their morning routine, this program requires minimal equipment and is designed to fit seamlessly into your busy lifestyle. Embrace the challenge and transform your mornings into a powerful launchpad for your day!
Muscle Engagement
Front
Back
MuscleSet
Abs
23.2%
Quadriceps
15.2%
Triceps
13.1%
Front Delts
12.1%
Glutes
11.1%
Chest
10.1%
Hamstrings
8.1%
Middle Delts
3%
Upper Back
2%
Adductors
2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
40 reps
-
3
Pike Push Up
1
15 reps
-
4
Squat (Barbell)
1
25 reps
-
5
Single Leg Raise
1
15 reps
-
6
Star Crunches
1
20 reps
-
7
Clap Push Up
1
10 reps
-
8
Pistol Squat
1
5 reps
-
9
Russian Twist
1
30 reps
-
10
Lying Leg Raise
1
20 reps
-
11
Push Up (Incline)
1
25 reps
-
12
Split Squat (Barbell)
1
10 reps
-
13
Bicycle Crunch
1
30 reps
-
14
Seated In & Outs
1
25 reps
-
15
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
16
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
19
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
21
Meditation
1
15 mins
-
22
Read
1
15 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
40 Reps
-
3
Pike Push Up
1 Set
15 Reps
-
4
Squat (Barbell)
1 Set
25 Reps
-
5
Single Leg Raise
1 Set
15 Reps
-
6
Star Crunches
1 Set
20 Reps
-
7
Clap Push Up
1 Set
10 Reps
-
8
Pistol Squat
1 Set
5 Reps
-
9
Russian Twist
1 Set
30 Reps
-
10
Lying Leg Raise
1 Set
20 Reps
-
11
Push Up (Incline)
1 Set
25 Reps
-
12
Split Squat (Barbell)
1 Set
10 Reps
-
13
Bicycle Crunch
1 Set
30 Reps
-
14
Seated In & Outs
1 Set
25 Reps
-
15
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
16
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
19
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
21
Meditation
1 Set
15 mins
-
22
Read
1 Set
15 mins
-
Day 2
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
40 Reps
-
3
Pike Push Up
1 Set
15 Reps
-
4
Squat (Barbell)
1 Set
25 Reps
-
5
Single Leg Raise
1 Set
15 Reps
-
6
Star Crunches
1 Set
20 Reps
-
7
Clap Push Up
1 Set
10 Reps
-
8
Pistol Squat
1 Set
5 Reps
-
9
Russian Twist
1 Set
30 Reps
-
10
Lying Leg Raise
1 Set
20 Reps
-
11
Push Up (Incline)
1 Set
25 Reps
-
12
Split Squat (Barbell)
1 Set
10 Reps
-
13
Bicycle Crunch
1 Set
30 Reps
-
14
Seated In & Outs
1 Set
25 Reps
-
15
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
16
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
19
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
21
Meditation
1 Set
15 mins
-
22
Read
1 Set
15 mins
-
Day 3
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
40 Reps
-
3
Pike Push Up
1 Set
15 Reps
-
4
Squat (Barbell)
1 Set
25 Reps
-
5
Single Leg Raise
1 Set
15 Reps
-
6
Star Crunches
1 Set
20 Reps
-
7
Clap Push Up
1 Set
10 Reps
-
8
Pistol Squat
1 Set
5 Reps
-
9
Russian Twist
1 Set
30 Reps
-
10
Lying Leg Raise
1 Set
20 Reps
-
11
Push Up (Incline)
1 Set
25 Reps
-
12
Split Squat (Barbell)
1 Set
10 Reps
-
13
Bicycle Crunch
1 Set
30 Reps
-
14
Seated In & Outs
1 Set
25 Reps
-
15
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
16
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
19
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
21
Meditation
1 Set
15 mins
-
22
Read
1 Set
15 mins
-
Day 4
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
40 Reps
-
3
Pike Push Up
1 Set
15 Reps
-
4
Squat (Barbell)
1 Set
25 Reps
-
5
Single Leg Raise
1 Set
15 Reps
-
6
Star Crunches
1 Set
20 Reps
-
7
Clap Push Up
1 Set
10 Reps
-
8
Pistol Squat
1 Set
5 Reps
-
9
Russian Twist
1 Set
30 Reps
-
10
Lying Leg Raise
1 Set
20 Reps
-
11
Push Up (Incline)
1 Set
25 Reps
-
12
Split Squat (Barbell)
1 Set
10 Reps
-
13
Bicycle Crunch
1 Set
30 Reps
-
14
Seated In & Outs
1 Set
25 Reps
-
15
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
16
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
19
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
21
Meditation
1 Set
15 mins
-
22
Read
1 Set
15 mins
-
Day 5
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
40 Reps
-
3
Pike Push Up
1 Set
15 Reps
-
4
Squat (Barbell)
1 Set
25 Reps
-
5
Single Leg Raise
1 Set
15 Reps
-
6
Star Crunches
1 Set
20 Reps
-
7
Clap Push Up
1 Set
10 Reps
-
8
Pistol Squat
1 Set
5 Reps
-
9
Russian Twist
1 Set
30 Reps
-
10
Lying Leg Raise
1 Set
20 Reps
-
11
Push Up (Incline)
1 Set
25 Reps
-
12
Split Squat (Barbell)
1 Set
10 Reps
-
13
Bicycle Crunch
1 Set
30 Reps
-
14
Seated In & Outs
1 Set
25 Reps
-
15
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
16
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
17
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
18
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
19
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
20
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
21
Meditation
1 Set
15 mins
-
22
Read
1 Set
15 mins
-