Dynamic Stretching Pre workout

Static Stretching Post workout

Importance of Skill work: Pick 2-3 skills and practice till you master it and then move to th
Day 1
Push-ups
Normal Stance Push ups- 4 sets till failure
Wide Stance Push ups- 4 sets till failure
Archer push ups- 4 sets till failure
Super set
Pike push ups and Dive bomber- 4 sets till failure
Planche push ups-4 sets till failure
Dips- 4 sets to failure
Skill work
Handstand push ups
Clap push ups progress to chest tap and then hip tap push ups
Once hip tap push ups is successful, try back clap push ups.

Sprint for 5 sets of one minute each every alternate days

Abs every day- Hanging leg raises, knee to head reverse crunches, planks
r it and then move to the next skill. Start with basics.
Day 2
Pull ups
Pull ups- 4 sets to failure Target to increase reps every week)
Underhand pull ups- 4 sets to failure
Archer Pull ups- 4 sets to failure
Inverted Body row- 4 sets to failure
Head Banger and isometric hold- 4 sets to failure

Skill work
Muscle ups
Bridge
Kip ups
Lever
 Day 3
Legs
Body weight Squats- 4 sets till failure
Back Squats- Weighted 5 sets
Lunges- 3 sets
Jump Squats- 3 sets
Butt kick jumps- 3 sets

Skill work
Knee hold jumps
Toe tap squats
Tuck Jumps
Suicide Jumps( Advanced level)
Pistol Squats
 Day 4
Push ups
Normal Stance Push ups- 4 sets till failure
Wide Stance Push ups- 4 sets till failure
Archer push ups- 4 sets till failure
Hindu Push ups-3 sets till failure
Bench Press- 4 sets heavy of 8 reps each
Triceps body extension push ups-4 sets till failure
Dips- 4 sets to failure
Skill work:
Handstand push ups
Clap push ups progress to chest tap and then hip tap push ups
Once hip tap push ups is successful, try back clap push ups.
 Day 5
Pull ups
Pull ups- 4 sets to failure Target to increase reps every week)
Underhand pull ups- 4 sets to failure
Archer Pull ups- 4 sets to failure
Inverted Body row- 4 sets to failure
Head Banger and isometric hold- 4 sets to failure
Deadlift - 4 sets of 8 reps each
Hyper extension- 4 sets to failure
Skill work
Muscle ups
Bridge
Kip ups
 Day 6
Full Body training
Focus on Isolation movements for muscles
Overhead Press- 4 sets