Andrew Clark Program 1 - Jan 2025
WORKOUT 1 - Planche / Push
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 45 reps - 15 front, 15 diagonal, 15 lateral. Go slow, and don’t lift arms into any sharp pain in your shoulders.
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND (Only if there is no shoulder aggravation)
Back to Wall Handstands - 5 - 10 decent attempts. Attempt to bring feet away from wall if you can feel the balance.
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets. If this is too easy you can try Support Hold L-sit instead.
Tuck Planche - 6 sets of 5 second holds.
Planche Push-Ups - 10 controlled reps, leaning as far forward as possible BEFORE form begins to break-down.
HYPERTROPHY
Dips - Steady tempo and reach close to max reps. Super-set with Push-Ups - Hands placed wider, no forward lean, close to max reps. 3 sets of each.
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Straddle Jefferson Curls - 15 reps with 1 min hold on last rep
Couch Stretch - 10 slow reps with a little hold in BOTH positions at the end (hips sinking forwards and pressing back into wall)
WORKOUT 2 - Lower Body Mobility
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Single Leg Bridges - Heel elevated on chair/box (1:40 in video) - 3 sets of 12 reps each leg
Banded Reverse Squats - 2 sets of 15 reps each leg. Make it challenging!
STRENGTH
Pistol Squats - band assisted, elevate heel if needed. 6 slow reps each each leg - 4 sets
Side Lunges - super wide stance, lunge as deep as comfortably possible and hold extra weight if you can. Steady tempo - 5 reps on each side - 4 sets
Kneeling Lean-Backs - 4 sets of 8 reps, band assisted.
Hamstring Curls - 4 sets of 12 reps
Toes-to-Bar - 12 reps (whichever variation suits your current level). Superset with Low Boat Hold - 1 min static hold - 3 sets of each.
YIN YOGA (can be practised separately to the above training)
Take your pick of one of the following classes to practise:
Slow Down and Relax - Relieve tension in both body and mind with a primary focus on the hips, side body and spine.
Neck and Shoulder Release - Release neck and shoulder tension with this relaxing practise.
Shoulder Therapy - Mindful movement to bring heat into the shoulders and neck, followed by long holds to promote relaxation and softness.
WORKOUT 3 - Front Lever / Pull
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 45 reps - 15 front, 15 diagonal, 15 lateral. Go slow, and don’t lift arms into any sharp pain in your shoulders.
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND (Only if there is no shoulder aggravation)
Back to Wall Handstands - 5 - 10 decent attempts. Attempt to bring feet away from wall if you can feel the balance.
STRENGTH
Front Lever - 6 sets of 6 second holds - Work on bringing knees slightly away from chest towards advanced tuck
Front Lever - Band Assisted single leg (use lightest band possible) - 6 sets of 8 sec holds.
Front Lever Pulls - 4 sets of 5 reps - Try to take a slight pause in each FL and lower down slowly each time.
HYPERTROPHY CIRCUIT
Chin-ups - Close to max reps without taking big breaks
Rows - Feet raised (if possible) and body horizontal
Bicep Curls - Close to maxed out by the end of each set
4 sets - Move through the 3 exercises without much rest but take solid rest between each set.
COOL DOWN
Wheel - 5-10 deep slow breaths in the position
Straddle Jefferson Curls - 15 reps with 1 min hold on last rep
WORKOUT 4 - Core and Mobility
CORE
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
SHOULDERS
Passive Hang - 3 sets of 1 minute. Completely passive
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Banded Pull-Aparts - 2 sets of 15 reps. Only a small bend in the elbows.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
HIP MOBILITY
Banded Pancake - 15 reps with 1 min hold on last rep
Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand on a box
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate boxes
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
BREATHWORK
Alternate each week between o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced )
WORKOUT 5 - Body Maintenance
CHOOSE A CLASS
Feel The Burn - A circuit style workout to push yourself to your limit!
Pistol Squat Flow - Take your leg strength to the next level with a flowing sequence of predominantly single-leg focussed movements
Pilates Activation - This is an activating 'tune-up' class with an emphasis on core and glute activation
Full Body Blaster - An interesting hybrid of a Yoga flow mixed with a full body workout
Mobility Flow - Build strength through full ranges of movement in this 30 minute full-body flow
Leg Strength and Conditioning - A simple yet highly challenging leg workout to build strength, endurance and conditioning
All-Round Core Blaster - A strong 30min core workout focussing on abdominals, side body and back strength
Hip Opening Hatha - deep hip opening postures in a Hatha style class
Smooth Operator - breathe and move smoothly in this Vinyasa flow
Fiery Goddess - A slow flow to ignite the fire in your legs with a sequence of strong poses
MOBILITY
Couch Stretch - 2 minutes of moving hips all the way forwards and all the wack back with a slow, controlled tempo. 1 set each side
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate boxes
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
ADDITIONAL WORK
BREATHWORK
o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced ) - Practise at least twice a week to make progress.
YOGA CLASSES
Back Strengthening Practise - Important for injury prevention on the bodyboard
Kind Hearted Mobility - slow and controlled Vinyasa focussed on hip and lower back stability
Try to practise at least one Yoga class a week, and choose whichever class on my site that you want to!
FLEXIBILITY
Flossing - Gliding in and out of stretches to create flexibility