This workout comes with X2 Ab Ripper.
The warmup this time includes the two extra moves as follows:
Stability ball work
twists, squats, side bends, lunge back, shelf stockers.
Foam Rolling – Myofascial release using the foam roller
This is a great section to do daily and even better to go into more detail with when you have tight spots or knots.
Worlds Greatest stretch (runners stretch with a double twist) alternating legs with brief hold each count.
Inch Worm – from standing, hands on floor, walk out to plank and back
Scorpion – Laying face down arms out 90 degrees, bend knee bring your foot up to your butt and lift away from the floor. Gently twist the leg to the opposite side of the body but don’t go too far!
Groiners – runners stretch foot switch
Table – A staple for shoulder stretching
Scapular Retraction – can be done on a chin up bar or with bands, extend the shoulders up and out from the sockets then pull back and together with the shoulder blades
Pullup X – Wide hands, wide feet, no beat / kip
Plyo Stability Ball Pushup – Hands on ball, push up and clap
Core Crunch Chin Up – Like Crunchy Lever Pullup start at full extension, pull up and crunch knees into hands and down to full extension again.
Push Up Arm Side Balance – Hands on med balls, push up and extend one arm up towards ceiling
Lever – Gymnasts know this well, from chin up position pull up to bar then bring feet up with straight body until you are parallel with floor and arms are straight. Tip is to push the bar towards your hips.
4 Ball Pushups – Just as it sounds, feet and hands on med balls do some pushups.
Chin Pull – 2 of each palms forwards then backwards
The Impossible/Possible – Feet on stability ball, hands on 1 med ball, do pushups.
L Pullup – Pullups with legs in L position (up at hip height and straight)
3 Ball Plyo Pushup – Using 3 med balls, alternate pushups between middle and left ball to middle and right ball
Vaulter Pull Up – deadlift grip pullups (one hand out, one in)
Elevated Stability Ball Pushup – Hands on stability ball, feet on chair
In and Out – Alternating Wide pullup and narrow pullup
Swimmer’s Pushup – Hands on med balls, pushup then lift opposite leg and arm (superman)
4 Grip Pullup – 1 of each wide, hammer, reverse, narrow
Double Wide Pushup – Wide hands on med balls
Double Wide Pullup – Just wide pullups, not sure what’s double about it
Chattarocker – Plank to chataranga, back to sphinx, return to chataranga and up to plank
Towel Pullup – Same as P90X but with 2 towels
Med Ball Plyo Pushups – One med ball, push up on top, jump hands down to floor, do push up jump back onto med ball and repeat