Monday Workout Variant (Extended Station Format)
Total Duration: ~90 minutes
Structure:
- Warm-Up – 10 minutes
- Skills (Part 1) – 30–40 minutes
- Strength (Part 2) – 30–40 minutes
- Fun/Core Finisher – 10 minutes
Warm-Up – 10 Minutes
Prepare joints, elevate heart rate, and activate the core.
Sequence
- 20 Jumping Jacks
- 10 Shoulder Rolls Forward and Back
- 10 Scapular Pull-Ups
- 10 Air Squats
- 10 Push-Ups (knees if needed)
- 20-Second Hollow Hold
- 20-Second Arch Hold
- Light Jog, Jump Rope, or High Knees (2–3 minutes)
Part 1 – Skills (30–40 Minutes)
There are two main skill stations. Spend 15–20 minutes at each station before rotating.
Focus on control, body awareness, and coordination.
Station 1 – Inversion and Balance (Handstand + Crow + Core Control)
Goal: Build balance, shoulder endurance, and core control.
Progressions
- Crow pose hold → tuck handstand → wall handstand → free-balance attempts
- Partner-assisted handstand holds (3–5 sets × 20–30 seconds)
- Three rounds of:
- 20-Second Handstand Hold
- 10 Shoulder Taps (against wall or from crow position)
- 20-Second Hollow Hold
Coaching Focus
- Keep hips stacked above shoulders.
- Maintain open shoulders and strong scapular push.
- Control the descent when exiting the position.
Station 2 – Hanging and Lever Progressions
Goal: Develop back, lats, and shoulder mobility.
Progressions
- Active hang with scapular pulls – 10 reps
- Tuck front lever hold – 15–20 seconds
- Skin-the-Cat or German Hang – 3 controlled reps
- Optional: Advanced front lever raises or one-leg lever holds
Example Routine (3 Rounds)
- 15-Second Tuck Lever Hold
- 5 Scapular Pulls
- 20-Second Rest
Coaching Focus
- Keep shoulders active and arms straight.
- Control the range of motion in each phase.
Part 2 – Strength (30–40 Minutes)
There are three strength stations. Rotate every 10–12 minutes in pairs or trios.
Each station emphasizes a different strength area.
Station 1 – Push Strength
Beginner
- 3 × 10 Incline or Knee Push-Ups
- 3 × 10 Bench Dips
- 3 × 10 Shoulder-Tap Planks
Intermediate / Advanced
- 4 × 10 Push-Ups to Toe-Touch
- 4 × 6–10 Dips (rings or bars)
- 3 × 20-Second Planche Lean Hold
Focus: Chest, triceps, and shoulder stability.
Station 2 – Pull Strength
Beginner
- 4 × 5 Band-Assisted or Negative Pull-Ups
- 3 × 8 Inverted Rows (table or bar)
- 3 × 20-Second Active Hang
Intermediate / Advanced
- 3 × 3–5 Bar Muscle-Ups or Transition Practice
- 3 × 5–8 Weighted or Chest-to-Bar Pull-Ups
- 3 × 15–20 Second Tuck Front Lever Hold
Focus: Pulling power, scapular retraction, and control under tension.
Station 3 – Core and Full-Body Integration
Beginner
- 3 × 20-Second Hollow Hold
- 3 × 10 Leg Raises (bent knees allowed)
- 3 × 15 Mountain Climbers
Intermediate / Advanced
- 3 × 15 Hanging Leg Raises or Toes-to-Bar
- 3 × 20-Second L-Sit (floor or bars)
- 3 × 15 V-Ups
Focus: Core compression control and coordination between core and limbs.
Fun / Core Finisher – 10 Minutes
“Team Core Gauntlet” Relay Two teams will be formed.
Participants complete the following sequence:
- 20 Russian Twists (10 each side)
- 15 Leg Raises
- 10 Push-Up Shoulder Taps
After everyone completes one round, the entire group holds a 1-minute plank together.
If time allows, repeat for a second round.