Today we offer you this program of 4 sessions per week designed to help you develop your strength and progress towards iconic Street Workout figures, such as the handstand or the front lever, while including essential rest days. We build muscle during rest and not during exercise, so don't neglect recovery! One of the special features of this program is that it allows you to strengthen your body in a balanced way, while respecting optimal rest to avoid injuries.
Monday: Session 1 - Upper body (push session)
The first session of the week targets the muscles used in pushing movements, such as the shoulders and triceps. These basic exercises will prepare you for more complex figures such as the planche or handstand.
Performing the exercises :
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Classic pumps
Perform 4 sets of 10-12 reps. Focus on a controlled descent and an explosive push.
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Dips on parallel bars
Perform 4 sets of 8 to 10 repetitions. Keep your core tight throughout the exercise.
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Pseudo plank push-ups
Perform 3 sets of 5 reps. These push-ups are great for building shoulder and chest strength in preparation for the plank.
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Hollow body gainage
3 sets of 20 seconds. This gainage is an excellent exercise to prepare the abdominal belt for figures like the handstand.
Effect :
- Muscles worked : pectorals, triceps, shoulders, abdominals.
- Objective : Strengthen the muscles used in pushing movements to progress towards figures such as the plank or the handstand.
Tuesday: Session 2 - Upper body (traction)
The second session focuses on pulling movements, which mainly target the back and biceps. These exercises are essential for mastering figures such as the muscle-up and the front lever.
Performing the exercises :
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Australian Pull-ups
Perform 4 sets of 10 to 12 repetitions. The lower pull angle allows you to strengthen your back and biceps gradually.
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Pronation pull-ups
Perform 3 sets of 6-8 repetitions. Focus on an explosive rise and a controlled descent.
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Pike push-up
3 sets of 8-10 reps. This exercise is crucial for strengthening the shoulders in preparation for the handstand.
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Scapula Pull-ups
3 sets of 10 reps. This shoulder-strengthening exercise prepares your back for moves like the front lever.
Effect :
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Muscles worked : back, biceps, shoulders, shoulder blades.
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Goal : Strengthen the back and arm muscles to progress to pull-up moves like the muscle-up and stabilize the shoulder blades for moves like the front lever.
Wednesday: Active recovery
This day is dedicated to active recovery. Focus on gentle activities such as a light walk or a mobility session to promote recovery of the muscles worked the day before. In Street Workout/Calisthenics, good mobility = a low risk of injury! Don't neglect this aspect!
Thursday: Session 3 - Legs (Endurance and Plyometrics)
For the appearance, leg work must still be done even if overdeveloped legs are a hindrance to mastering advanced static figures such as the plank or the flag.
Performing the exercises :
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Jump Squats
4 sets of 12 reps. These squats boost explosive leg strength.
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Dynamic slots
3 sets of 10 reps per leg. Lunges strengthen the quads and hamstrings while improving balance.
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Bench climb
3 sets of 12 reps per leg. This exercise strengthens both the quads and glutes while improving coordination.
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Skipping rope
5 sets of 30 seconds. This plyometric exercise improves cardiovascular endurance while strengthening the calves.
Effect :
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Muscles worked : quadriceps, hamstrings, glutes, calves.
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Objective : Develop muscular endurance and leg power while improving cardiovascular fitness.
Friday: Session 4 - Advanced Figures
This last session of the week is dedicated to practicing the figures you want to master! Nothing better for this than practicing them at lower difficulty levels which will allow you to understand these emblematic figures of Street Workout like the front lever or the handstand.
Practice makes perfect!
Performing the exercises :-
Handstand against the wall
4 sets of 30 to 40 seconds. This exercise is ideal for strengthening your shoulders and preparing you for free handstands.
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Scapula push-ups
4 sets of 10 repetitions. They strengthen your shoulder protraction power, very important in figures like the plank or the one arm handstand
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Tuck front lever
3 sets of 10 seconds. This simplified version of the front lever allows you to work on your back and core strength progressively.
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Lean plank
Do 3 sets of 25 seconds, the goal will be to start to understand the plank technique. Protract your shoulders well, arms straight, retroversion and crushing of the pelvis, legs and tips of the toes stretched.
Effect :
- Muscles worked : shoulders, abdominals, back, shoulder blades.
- Goal : Strengthen the entire body and prepare muscles for isometric strength figures such as the handstand, plank and front lever.
Saturday: Complete rest
This day is dedicated to complete rest so that the body can fully recover from the first three sessions of the week. This helps prevent overtraining and maximize long-term results.
Sunday: Rest or active recovery
Take a day of complete rest or opt for a light activity such as swimming or a short walk to stimulate recovery without tiring your muscles.
The importance of rest and recovery
Rest is an integral part of progression. Rest days are essential to allow your muscles to regenerate and avoid injuries due to overtraining. Don't forget to get plenty of sleep and eat properly, as recovery also requires a diet rich in nutrients essential for muscle rebuilding.
Conclusion
By following this weekly program, you will be able to gradually strengthen your body, improve your physical condition and prepare yourself to master the emblematic figures of Street Workout. The key to your progress lies in regularity, respecting rest times and listening to your body.