Spider-Man's Grip Strength and Agility Workout
Day 1: Upper Body Strength and Agility
Warm-up:
Banded Pull-A-Parts: 1 minute
Jumping Jack: 2 minutes
Banded Bench Press 1 minute
High Knee Twist: 1 minute
Workout
Push-Ups or DB Bench Press: 4 sets of 15 reps
Dead Hangs: 2 sets of 15–30 seconds
Pull-ups: 3 sets of 10 reps (use various grips for agility).
Plank: 3 sets, hold for 30 seconds each.
Spider-Man Crawls (Spider-Man Push and then move forward. 3 sets of 20 feet (indoor or outdoor).
Day 2: Grip Strength and Mobility
Warm-up:
World’s Greatest Stretch: 1 minute
Gorilla Pose: 1 minute
Reverse Palm Table Top: 1 minute
Workout
Farmer's Walk: 3 sets of 40 feet with heavy dumbbells.
Deadlift: 5 sets of 5 (pyramid sets)
Dead Hang: 3 sets, hold for 30 seconds each.
Scapular Pullups 3 sets of 8 reps; hold top for 2 seconds each
Wrist Roller: 3 sets; roll up and down 10 times.
Day 3: Lower Body Strength and Agility
Warm-up:
Kang Squat: 2 minutes
Frog Pose: 1 minute
Kneeling Warrior 2, 2 minutes
Workout
Bodyweight Squats: 2 sets of 15 reps.
Box Jumps: 3 sets of 10 reps for agility.
Bulgarian Split Squats: 4 sets of 12 reps per leg.
Goblet Squats: 4 sets of 15 reps
Lateral Shuffles: 10 sets of 20 seconds
Day 4: Grip Strength and Core
Warm-up:
Walk 5 minutes
90-90 for 2 minutes
World’s Greatest Stretch: 2 minutes
Workout
Shoulder External Rotations: 3 Sets of 10 reps
Towel Pull-Ups: 3 sets of 10 reps (wrap a towel over the bar for an extra grip challenge).
Seated Hip Flexor Raises: 3 sets of 15 reps.
Plate Pinches and Walk: 3 sets; pinch a weight plate for as long as possible.
Day 5: Full-Body Agility and Strength
Warm-up:
Walk or Jog 5 minute
Workout
Ground to Overhead: 3 sets of 15 reps.
Toe Tap Drills: 3 sets for 1 minute, improving footwork.
Russian Twists: 3 sets of 15 reps with a medicine ball.
Spider-Man Crawls: 3 sets of 20 feet for agility.
Day 6-7: Rest or Active Recovery
Take a day off or do light activities like walking or yoga for recovery.