The following is my planned workouts twice a week for a while.
Day 1
Yoga
Deficit sissy squats: 3x6-10
Assisted Nordic Curls: 3x5-8
BSS (Bulgarian Split Squat): 3x10
Alternate Pull-up: 3x10
Pull-up Row: 3x5
Push-ups: 4x8-10
Archer Push-ups: 3x10
Planks
Day 2
Yoga
Choose a single leg squat (Hawaiian, Pistol, Dragon, etc) 3x5-8
Hamstring curls: 3x10
Single Leg RDL: 3X10
Muscle-ups: 3x3
Curls: 3x10
Dips: 3x8
Handstand practice.
Flagging
One love
Day 1
Yoga
Deficit sissy squats: 3x6-10
Assisted Nordic Curls: 3x5-8
BSS (Bulgarian Split Squat): 3x10
Alternate Pull-up: 3x10
Pull-up Row: 3x5
Push-ups: 4x8-10
Archer Push-ups: 3x10
Planks
Day 2
Yoga
Choose a single leg squat (Hawaiian, Pistol, Dragon, etc) 3x5-8
Hamstring curls: 3x10
Single Leg RDL: 3X10
Muscle-ups: 3x3
Curls: 3x10
Dips: 3x8
Handstand practice.
Flagging
One love
