Lewy Finnegan Program
Consider personal goals, add specific daily stretches/poses. Consider injuries. talk them through the template. Figure out how much time they have during the week and which days suit them for bigger and smaller sessions as well as rest days.
MONDAY - Push
Passive Hang - Accumulate 3 minutes of hanging
Wrist Warm-Up - 5 minutes, get them warmed up!
Tuck Planche - 6 sets of 5 second holds
Push-Ups - Heavy forward lean, feet raised 30cm. 5 sets of 5 reps
Dips - 5 sets of 6 reps
Flies - 4 sets of 8 reps
Push-Ups - Hands placed wider, no forward lean. 4 sets of max reps. Stop when you feel form starting to deteriorate
TUESDAY - Yoga
WEDNESDAY - Pull
Passive Hang - Accumulate 3 minutes of hanging
Scapula Pull-Ups - 4 sets of 10 reps. Slow and controlled, small pause at the top of every rep
Front Lever - 6 sets of 5 second holds in tuck FL. Work on bringing knees slightly away from chest towards advanced tuck
Pull-Ups - 4 sets of 6 reps
Rows - 4 sets of 8 reps. Feet slightly raised
Bicep Curls - 4 sets of 10 reps. Make it challenging! Each set close to failure by the 10th rep. Superset with Face Huggers - 4 sets of 10 reps
THURSDAY - Cardio
FRIDAY - Legs
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible
Pistol Squats - 4 sets of 5 reps on each leg. Band assisted
Squats - 4 sets of 12 reps. Weighted as heavy as possible
Kneeling Lean-Backs - 4 sets of 8 reps, band assisted. Superset with Banded Reverse Squats - 4 sets of 15 reps
Stretch - 15 minutes to stretch out legs and hips