Elliot Butler Program 1 - May/June 2024
WORKOUT 1 - Handstand / Planche
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 - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Handstand practice - 15 minutes attempting to balance in handstand. Hold as long as possible without severe back-bend. Take little breaks and try to focus
Chest-to-wall Handstand - walk hands as close to wall as possible, open shoulders - 6 sets of 30 sec - Float feet away from wall if you’re able to balance freestanding
STRENGTH
Tuck Planche - 6 sets of 5 second holds. 1 min rest between sets
Dips - 4 sets of 8 reps. Small pause at the top after every rep
Support Hold - 4 sets of 15 sec. 1 min rest between sets
HYPERTROPHY
Push-Ups - Hands placed wider, no forward lean, close to max reps - 2 sets
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
Wheel Pose - 2 sets of 30 sec
WORKOUT 2 - Front Lever
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Face Huggers - 1 set 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 - Band Assisted single leg (use lightest band possible) - 6 sets of 8 sec holds. 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 10 reps. Feet slightly raised
Pull-Ups - Superset with Bicep Curls - one arm at a time - 2 sets. Stop 2-3 reps shy of failure with each exercise - Make it challenging!
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
Broken Wing - 1 min hold each arm
Plough Pose - 1 min hold
WORKOUT 3 - Legs (Yoga Flow)
Handstand practice - 15 minutes attempting to balance in handstand
Choose ONE class to practise:
Pistol Squat Flow - Take your leg strength to the next level with a flowing sequence of predominantly single-leg focussed movements
Leg Strength and Conditioning - A simple yet highly challenging leg workout to build strength, endurance and conditioning
Fiery Goddess - A slow flow to ignite the fire in your legs with a sequence of strong poses
WORKOUT 4 - PUSH (hspu)
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 - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Handstand practice - 20 minutes attempting to balance in handstand. Hold as long as possible without severe back-bend. Take little breaks and try to focus
7 Against-the-wall Handstand - 6 sets close to max hold - focus on opening through shoulders
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!
Planche Push-ups - Heavy forward lean, elbows in, feet raised 30cm. 5 sets of 6 reps
Support Hold - 4 sets of 15 sec. 1 min rest between sets
HYPERTROPHY
Planche Lean - 20 sec hold, nearly reaching failure by the end - 3 sets
COOL DOWN
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold weight and stand each foot on seperate boxes
Melting Heart Pose - 1 min
Wheel Pose / Banded Assisted Bow - 2 sets of 30 sec
WORKOUT 5 - Pull & Core
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Face Huggers - 1 set 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
One Arm Pull-up Lock-off Hold - Hold elbow at 90 degrees and assist by using band in the other hand. As little weight pulling on band as possible. 5 sets of 5sec hold each arm. 1min rest between sets
Front Lever - 6 sets of 8 second holds - Work on bringing knees slightly away from chest towards advanced tuck. 90 sec rest between sets
Pull-Ups - explosive pull (don’t let your upper back round) - 5 sets of 6 reps. Add weight if available. 6 reps should be max effort
CORE
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
WORKOUT 6 - Legs (Weightlifting)
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 - 2 sets of 12 reps each leg, controlled tempo
Skipping / Jumping on the spot - 3 mins or until heart-rate feels elevated and body is warm
STRENGTH
Barbell Back Squats - 4 sets of 6 reps. Make it challenging but keep a controlled tempo
Hex Bar Deadlifts - 4 sets of 8 reps. Fast up, slow down with a quick reset between reps
HYPERTROPHY
Kneeling Lean-Backs - 2 sets of 8 reps, band assisted. Superset with Banded Reverse Squats - 2 sets of 15 reps. Should be challenging for last few reps in each set
Hamstring Curls - Banded or on machine. 2 sets of 12 reps, nearing failure at the end of each set
Day 7 - Optional Handstand / Yoga
Handstand practice - 15 minutes attempting to balance in handstand
Choose ONE class to practise:
Smooth Operator - breathe and move smoothly in this Vinyasa flow
Mobility Flow - Build strength through full ranges of movement in this 30 minute full-body flow
Additional Work
Straddle Jefferson Curls / Banded Pancake / Banded Shoulder dislocates / Passive Hang / Yogi Squat - Can be practised every day
New o2 tables - Now available in 3 different levels: Beginner / Intermediate / Advanced
Back Strengthening Class - A safe way to address your lower back pain with bodyweight strengthening
Shoulder Therapy - a relaxing Yin class to relieve neck and shoulder tension
Neck Release - Another class to stretch and relax neck
Morning Breathwork - An energising breathwork practise to get pumped up