New Workout, more flexible for shoulder recovery.

Two exercises - per body part - per workout. Roll a dice to decide.

Mad Skillz!
1) Assisted Pike Press. (8 attempts X 3)
http://www.youtube.com/watch?v=ybNM1vGx8Fw
I dont have the strengh to do this yet, but i raise my legs on a bosun ball and first, and press from that position.

2) Free Standing Handstand Push-up (8 attempts X 3)
http://www.youtube.com/watch?v=JvNVbJnARAY


3) Tuck Press. (8 attempts X 3)
Like a 'Kick to Handstand' move but the legs are tucked cose to the body from the start. Once this position is held, the legs are extended slowly to a full handstand position. Something I kind of developed for control and strengh, or at least, i dont know the name of it.


4) Negative Pike Press.
Against the wall handstand, then lower the Pike Press until the feet tough the floor (must be controlled or it's not really doing anything)

5) Strength Combination, L-Seat to Planche motion.
http://www.youtube.com/watch?v=trKcybbwQp8 the first move on this video, but not taken to a full handstand liek this guy does.

6) Critical HIT, add another exercise to today’s workout!


Shoulders
1) Handstand Push-ups against wall.
http://www.youtube.com/watch?v=-mKfxH8UYEI

2) Shoulder Rotation (dumbbell)
http://www.youtube.com/watch?v=F7vwbUHagos

3) Side shoulder lateral pulls
http://www.youtube.com/watch?v=WDisJW5-6ZY

4) Single Dumbbell Press.
http://www.youtube.com/watch?v=BwgvSA-hLQk

Chest
1) Pseudo Push-ups. (raised legs)
http://www.youtube.com/watch?v=Jz7M0nu2gwU

2) planche Push-ups.
http://www.youtube.com/watch?v=zfgg5Mjbn7s&feature=related

3) Dips
http://www.youtube.com/watch?v=YGCiheRqoFU

4) Wide Push-ups.
Simple-have hands wide apart, and do a normal pushup.

Legs
1) Leg extensions
http://www.youtube.com/watch?v=ZmlIie1MKTs&NR=1

2) Calf Raises.
http://www.youtube.com/watch?v=xYL8SAXeLVk

3) Leg Curls
http://www.youtube.com/watch?v=vVCfWvH29ks

4) Pistols.
http://www.youtube.com/watch?v=jEBol54EjVE

Back
1) Behind Neck Pull-ups
http://www.youtube.com/watch?v=385eg_dWsbU

2) Wide grip Pull-ups
http://www.youtube.com/watch?v=Z_7_9Qw8X5Q

3) Close grip Chin-ups
http://www.youtube.com/watch?v=En--QeteErg

4) Horizontal Pull-ups
http://www.youtube.com/watch?v=iiH6tKHd0fQ

5) Towel Pull-ups.
http://www.youtube.com/watch?v=9rnlpQMIOHg

6) Tuck Pull-ups.
Like Horizontal, but nothing supporting legs, legs are tucked in close to body.

Stomach
1) Weighted V Sit-ups
http://www.youtube.com/watch?v=rRMl9YS7si4

2) Leg Raises.
http://www.youtube.com/watch?v=dfgjWFKP5Mo
but keep your legs straight! Also, dont hand for this one, do the motion on dipping bars...(like for the dip excercise)

3) Hanging Leg-raises.
http://www.youtube.com/watch?v=dfgjWFKP5Mo
Keep legs straight!

4) L-seat Practice.
http://www.youtube.com/watch?v=swTkQIcgf2g