Jockes routine

Candlestick Rolls

1 set × 10 reps

Bear Crawl

1 set × 60s

Shoulder Dislocate - Resistance Band

1 set × 10 reps

Hang (Arch)

1 set × 10 reps

Rings Support Hold (Turned Out)

1 set × 30-60s

Squat

1 set × 10 reps

Pike Compression Lift (Seated)

1 set × 10 reps

Squat (Sky Reach)

1 set × 10 reps

Straddle Compressions

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 1 reps

Bodyline Stability Drill

1 set × 5min

Handstand Routine

1 set × 1 reps

L-sit Rings Pull Up

1 set × 5-8 reps

Weighted Advanced Shrimp Squat 10 Kgs

1 set × 5-8 reps

L-sit Rings Pull Up

1 set × 5-8 reps

Weighted Advanced Shrimp Squat 10 Kgs

1 set × 5-8 reps

L-sit Rings Pull Up

1 set × 5-8 reps

Weighted Advanced Shrimp Squat 10 Kgs

1 set × 5-8 reps

Weighted Ring Dips 15kgs

1 set × 5-8 reps

Romanian Deadlift 100kgs

1 set × 5-8 reps

Single Legged Deadlift 20kgs

1 set × 5-8 reps

Weighted Ring Dips 15kgs

1 set × 5-8 reps

Romanian Deadlift 100kgs

1 set × 5-8 reps

Single Legged Deadlift 20kgs

1 set × 5-8 reps

Weighted Ring Dips 15kgs

1 set × 5-8 reps

Romanian Deadlift 100kgs

1 set × 5-8 reps

Single Legged Deadlift 20kgs

1 set × 5-8 reps

Tucked Front Lever Row

1 set × 3-8 reps

Eccentric Deep Handstand Push Up

1 set × 5-8 reps

Tucked Front Lever Row

1 set × 3-8 reps

Eccentric Deep Handstand Push Up

1 set × 5-8 reps

Tucked Front Lever Row

1 set × 3-8 reps

Eccentric Deep Handstand Push Up

1 set × 5-8 reps

Pseudo Planche Holds

1 set × 15-30s

Eccentric Standing Ab Wheel Rollout

1 set × 8-12 reps

Camber Hold

1 set × 10-20s

Pseudo Planche Holds

1 set × 15-30s

Eccentric Standing Ab Wheel Rollout

1 set × 8-12 reps

Camber Hold

1 set × 10-20s

Pseudo Planche Holds

1 set × 15-30s

Eccentric Standing Ab Wheel Rollout

1 set × 8-12 reps

Camber Hold

1 set × 10-20s