Stefan Program 1 - Dec 2023
WORKOUT 1 - Push (Planche)
WARM UP
Passive Hang - 2 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 30 reps, raise arm in all directions. 1 arm at a time
Wrist Warm-Up - 2-3 minutes, get them warmed up!
STRENGTH
Tuck Planche - 6 sets of 5 second holds. 1 min rest between sets
Support Hold - 4 sets of 15 sec. 1 min rest between sets.
Planche Push-ups - Heavy forward lean, elbows in, feet raised 30cm. 4 sets of 8 reps
Dips - 3 sets of 8 reps. Small pause at the top after every rep
HYPERTROPHY
Flies - 15 reps with body as low/horizontal as possible. Super-set with Tricep Dips - 20 reps - 2 sets
MOBILITY
Banded Shoulder dislocates - 15 slow reps. Pause at max stretch for 60 pulses
Banded Pancake - 15 reps with 30 sec hold on last rep - 2 sets
Wheel Pose - 2 sets of 30 sec. Breathe slow and deep
WORKOUT 2 - Pull (Front Lever)
WARM UP
Passive Hang - 2 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 30 reps, raise arm in all directions. 1 arm at a time
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Pull-Ups - 1 set until a few reps shy of failure
STRENGTH
Front Lever - 6 sets of 8 second holds - Work on bringing knees slightly away from chest towards advanced tuck. 90 sec rest between sets
Front Lever Pulls - Band assisted single leg (use lightest band possible) - 4 sets of 6 reps (swap the legs each set)
HYPERTROPHY
Rows - 3 sets of 12 reps. Feet slightly raised if possible and body horizontal. chest to bar
Pull-Ups - Stop 2-3 reps shy of failure. Superset with Bicep Curls - 8 reps, one arm at a time - 2 sets. Make it challenging! Write down your reps achieved
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 30 sec hold on last rep - 2 sets
Yogi Squat - 3 minute hold. Hold light weights in hands, and move around in bottom of squat (twists, lean knees over toes, etc)
WORKOUT 3 - Legs
WARM UP
Yogi Squat - 3 minute hold. Hold light weights in hands, and move around in bottom of squat (twists, lean knees over toes, etc)
Skipping / Jumping on the spot - 5 mins
STRENGTH
Side Lunges - Hold as much weight as possible (Dumbbell or plate) - 3 sets of 12 reps (6 reps each side)
Trap Bar Deadlifts - 3 sets of 10 reps. Close to failure at the end of each set
CIRCUIT
Make it challenging enough that the last few reps of each exercise are quite uncomfortable without reaching failure
Kneeling Lean-Backs - 8 reps, band assisted.
Banded Reverse Squats - 15 reps. One leg at a time
Hamstring Curls - 12 reps. One leg at a time
3 rounds
MOBILITY
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold Dumbells and stand on a box
Frog pose - glide hips forwards and backwards, pelvic tilts - 1 minute
Couch Stretch - 1 minute each side. Move in and out for first 30sec then hold back for 30sec. 1-2 sets
Yogi Squat Hip Rotations - 1-2 mins straight. Move slow
WORKOUT 4 - PUSH (hspu)
WARM UP
Passive Hang - 2 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 30 reps, raise arm in all directions. 1 arm at a time
Banded Pull-aparts - 20 reps
Wrist Warm-Up - 2-3 minutes, get them warmed up!
HANDSTAND
Handstand practice - 10 minutes attempting to balance in handstand. Take little breaks and really focus
Handstand Transitions - straddle to straight and diamond to straddle transitions
STRENGTH
Pike Push-ups - Feet elevated slightly, tap nose as far forwards as possible, light on feet, elbows in - 5 sets of 5 reps
Overhead Press - 4 sets of 8 reps (each arm individually) - close to failure by last rep, a lot of focus on NO back-bend!
Dips - 4 sets of 8 reps. Small pause at the top after every rep
HYPERTROPHY
Push-ups - Hands wide, elbows out, full chest pump - 5 reps shy of failure. Super-set with Planche Lean - supinated hands, 20 sec hold, nearly reaching failure by the end - 2 sets
MOBILITY
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
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
Wheel Pose / Banded Assisted Bow - 2 sets of 30 sec
WORKOUT 5 - Yoga and Breathwork
Vinyasa Practise! Choose one of the following to practise:
Fiery Goddess - Challenging class to build leg strength and endurance
Hip Opening Hatha - Deep hip stretches
Smooth Operator - Focusses on smooth, flowing movements
BREATHWORK
Have a browse through the Immersive Breathwork Journeys - I recommend sticking with 02 and C02 tables
WORKOUT 6 - Back and Core
WARM UP
Passive Hang - 2 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 1 set of 30 reps, raise arm in all directions. 1 arm at a time
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Pull-Ups - 1 set until a few reps shy of failure
STRENGTH
Pull Ups - Weighted heavy with an anchored band. Rings as close as possible to anchor point. Chest to bar and try to hold top position briefly - 4 sets of 6 reps
Wide Pull-ups - Chest to bar, elbows flare wide, explosive pull and try to keep your upper back arched- 4 sets of 6 reps.
Cobra - 2 sets of 30 sec
Locust - 2 sets of 30 sec
CORE
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
MOBILITY
10-15 min General stretch / light mobility - be intuitive and stretch how you need to. Keep it gentle, focus on deep and slow breathing
Additional Work
HANDSTANDS
Handstands - Fit as much handstand practise in as you can! 5 minutes every day is better than doing 30minutes once a week. Consistency is key. Browse the Movement Library for handstand drills
CLASSES
Back Strengthening Class - 15min movement class to strengthen your back
High Intensity Class - 15min cardio practise if you feel like getting pumped
Glute Activation - 15min glute activation practise