Hanging - Hip mobility - Compression - Handstand

summer 2025

Aim in 4 weeks 

3 exercises as warm up

3 rounds of 1 set out of every topic (2 sets out of topic 'hanging')

Switch the exercises

Every day

Hanging

Passive hang (warm up)

German hang

Chin up

Ring Rows

Skin the cat preparations

Hanging Tuck

Pancake

Pancake

Hip mobility

Hip opener (warm up)

Half frogger

Active pigeon

Compression strength

Single leg lifts

1 knee squeeze to chest

Handstand

Scapula push up walk ins (warm up)

Chest to wall

Kick up to wall

Toe pulls

Locomotive impro

Forward role

Backward role

Spiral role

Granny role