Conditioning Set

Strength And Flexibility

Pulse Raiser
Crunches x 30 both ends
Crunches x 10, pulse 3 times at top each time
Wide Arm Press Ups x 20
Squats x 10 on each leg plus 10 on both legs
Narrow Armed Press Ups x 20
Crunches x 15 each side
Diamond Press Ups x 20
Wall sit/squat hold - 1 minute
V-sits touch toes x 20
Lie on side, support head, lift leg straight 20 times vertically, 20 times more slightly to the rear, 20 slightly in front (both sides)
Twisting crunches x 30
Step onto bench with one leg, extend other backward 15 times (both legs)
Calf Raises x 50
Dish hold - 1 minute
Back Arches x 30
Cat Hangs + climb up - 30 to 60 seconds depending x 3
Some sort of pulling exercise i.e. 10 x pullups 10 x chin ups 10 x muscleups on scaffolding/bike rail


Lying, standing and sitting hamstring stretches
Standing and kneeling quad stretches
Standing calf stretches
Kneeling and sitting glute stretches
Hip Flexors - kneeling stretch
Sitting groin stretch
Splits as far as possible
Rule 34 ALL