Nic Stevens Program 1 - Nov/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 - 3-5 minutes, get them warmed up!
STRENGTH
Tuck Planche - 6 sets of 5 second holds. 1 min rest between sets
Planche Push-ups - Heavy forward lean, elbows in, feet raised 30cm. 5 sets of 8 reps
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. Attempt Support Hold L-sit if this is too easy.
HYPERTROPHY
Flies - 15 reps with body as low/horizontal as possible. Super-set with Tricep Dips - 20 reps - 3 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 - 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 - 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 12 reps. Feet slightly raised if possible and body horizontal
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 1 min hold on last rep
WORKOUT 3 - Legs
WARM UP
Yogi Squat - 3 minute hold. Hold light weights to assist if needed and break it up into smaller sets if 3mins is too long.
Skipping / Jumping on the spot - 5 mins
STRENGTH
Pistol Squats - 4 sets of 8 reps each side. Use band to assist if needed
Squat Box Jumps - Pause at bottom of squat, jump as high as possible, stand up quick on top of box. 5 sets of 10 reps
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
Hamstring Curls - 12 reps
3-4 rounds
COOL DOWN
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold Dumbells and stand on a box
Couch Stretch - 1 minute each side. Move in and out for first 30sec then hold back for 30sec. 1-2 sets
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
Wrist Warm-Up - 3-5 minutes, get them warmed up!
HANDSTAND
Handstand practice - 10-15 minutes attempting to balance in handstand. Take little breaks and try to focus
Chest-to-wall Handstand - walk hands as close to wall as possible, open shoulders - 4 sets of 30 sec - Float feet away from wall if you’re able to balance freestanding
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
Support Hold - 4 sets of 15 sec. 1 min rest between sets
HYPERTROPHY
Push-ups - Hands wide, elbows out, full chest pump - 5 reps shy of failure. Super-set with Planche Lean - 20 sec hold, nearly reaching failure by the end - 3 sets
COOL DOWN
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 - Pull & 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
One Arm Pull Up Isometric Hold - Hold 90 degree position in elbow, and assist yourself with a band attached to the other ring. 6sec hold, 60sec rest, 4 sets each arm
Wide Pull-ups - Chest to bar, elbows flare wide, explosive pull and try to keep your upper back arched- 4 sets of 10 reps.
CORE
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
COOL DOWN
10-15 min General stretch / light mobility - be intuitive and stretch how you need to. Keep it gentle, focus on deep and slow breathing
WORKOUT 6 - Legs
WARM UP
Yogi Squat - 3 minute hold. Hold light weights to assist if needed and break it up into smaller sets if 3mins is too long.
Skipping / Jumping on the spot - 5 mins
STRENGTH
Pistol Squats - 4 sets of 8 reps each side.
Side Lunges - 4 sets of 10 reps (5 each side), hold something heavy in your arms
L-Sit - 15sec hold - 4 sets. Push for V-sit if possible
Hip Flexor Lifts - Both legs at same time, 10 slow reps, hold for 10sec on last rep - 3 sets
YOGA PRACTISE
Choose one of the following:
Fiery Goddess - Challenging class to build leg strength and endurance
Hip Opening Hatha - Deep hip stretches
Smooth Operator - Focusses on smooth, flowing movements
Slow and Gentle Release - Restorative class for the lower back and hips, super chill
Slow Down and Relax - another Yin practise but only 15mins if you’re pressed for time
Additional Work
BREATHWORK
Have a browse through the Immersive Breathwork Journeys - Try to practise at least 1 table (o2 or co2) a week
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.