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.

 

Spider-Man Weekly Grip Training

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