Pedro — Month 1
Age 46 · BioAge 30 · L3-L4-L5 + elbow + neck protocol
Week 1
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Days done
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Exercises
Goals
Freestanding HSPU
ROM 68° → need 78°+. HS stability front-to-back.
6–10 weeks once ROM reaches 78°
10 bar muscle-ups
Bar transition technique + volume. Ring MU exists.
8–12 weeks
Planche push-up
Straight-arm strength at zero. Floor scap work until parallettes arrive.
6–9 months
Ab wheel standing
Knees: full extension no issues. Feet: elevated hands from week 2.
3–5 weeks
One-arm pull-up
Forearm assist exists. 15 strict pull-ups. Closer than most.
4–8 months
Pistol squat
Can go down, can't come up. Pure single-leg concentric strength.
6–10 weeks
Maltese (long term)
Straight-arm foundation first. Band-assisted hold is the month 6+ target.
10–14 months
Week progressions
Weighted pull-upsBW wks 1–2 · +10kg wk3
MU negative4s→5s(wk3)→6s(wk4)
Scap push-upsFloor wks 1–2 · parallettes wk3+
Handstand hold10s → 15s target wk4
Ab wheel feetBox wk2 · lower weekly
Pistol eccentric5s→4s→3s descent
Shoulder ROM68° → target 72–74° wk4
Max effortsNone until wk4 Friday
Weekly metrics — log every Friday
Week 1 metrics
Handstand hold (sec)
Tuck planche (sec)
Bar MU max reps
Shoulder ROM (°)
Chest-to-bar (reps)
Pistol box height
Notes
History
No metrics saved yet.
Injury protocols
L3-L4-L5

No spinal flexion under load. No passive lumbar hyperextension at end range. Left leg radiating sensation = stop immediately. Ab wheel: exhale rolling out, brace before end range, not after.

Medial elbow

Inner elbow ache = reduce pulling volume 30% that week. No weighted pull-ups weeks 1–2. Week 3: +10kg only if zero elbow sensation. Max weight (+30kg) not before month 2.

C5-C6 neck

No loaded neck work month 1 — mobility and deep flexor activation only. Any radiating sensation into arms or hands = stop neck work immediately and rest 48h.

Handstand balance cue

Front-to-back instability = wrist control. Falling forward: press fingertips harder. Falling back: press heel of hand harder. Never grip the whole hand equally.

Straight-arm / tendon rule

Muscle soreness = ok. Any joint sensation (elbow, wrist, shoulder) = reduce load 30% and hold one extra week. Connective tissue adapts 3–4x slower than muscle.

Ab wheel feet progression

Knees: full extension, no restrictions. Feet: start hands on box (shin height) week 2. Lower box one notch per week. Floor only when zero lumbar sensation at all previous heights.

Parallettes note

Until parallettes arrive: all straight-arm work on floor with fingers (not palms). Once parallettes arrive: switch all scap push-ups and planche work to parallettes immediately.

General

3 min rest between skill sets. 2 min between strength sets. No two heavy pulling days back to back. Sleep 7–9h.