THE BIG SIX

Description

Level 1
Sets Reps

Level 2

Level 3

Level 4
Sets Reps

Level 5
Sets Reps

Level 6
Sets Close Pullups 4 5 6 Close Pullups 4 5 6 Close Squats 3 4 4

Overhand Pullup

Beginner Intermediate Progression Description

Underhand Pullup

Beginner Intermediate Progression Description

Squat

Beginner Intermediate Progression Description

Pushup

Beginner Intermediate Progression Description

Incline Pushup

Beginner Intermediate Progression Description

Leg Raise

Beginner Intermediate Progression Description

Handstand Pushup

Beginner Intermediate Progression Description

Bridge

Beginner Intermediate Progression

Sets Reps Sets Reps Horizontal Jackknife Vertical Pull Pull Pulls 3 10 3 10 4 10 4 20 4 20 5 15 5 40 5 30 6 20 Horizontal Jackknife Vertical Pull Pull Pulls 3 10 3 10 4 10 4 20 4 20 5 15 5 40 5 30 6 20 Shoulder Jackknife Supported Squat Squats Squats 3 10 3 10 3 10 4 25 4 20 4 15 5 50 5 40 5 30 Incline Kneeling Wall Pushup Pushup Pushup 3 10 3 10 3 10 4 25 4 20 4 15 5 50 5 40 5 30 Incline Kneeling Wall Pushup Pushup Pushup 3 10 3 10 3 10 4 25 4 20 4 15 5 50 5 40 5 30 Flat Knee Flat Bent Leg Knee Tucks Raises Raises 3 10 3 10 3 10 4 25 4 20 4 15 5 40 5 35 5 30 Wall Wall Headstands Crow Stands Handstands 60 sec. 30 sec. 30 sec. 2 min. 60 sec. 1 min. 3 min. 2 min. 2 min. Short Straight Angled Bridges Bridges Bridges 4 10 4 10 4 8 5 25 5 20 5 15 6 50 6 40 6 30

Half Pullups 4 5 6 8 11 15

Full Pullups 4 5 6 5 8 10

Half Pullups 4 5 6 8 11 15

Full Pullups 4 5 6 5 8 10

Half Squats 3 4 4 8 35 50

Full Squat 3 4 4 5 10 30

Half Pushup 3 8 4 12 4 25 Half Pushup 3 8 4 12 4 25 Flat Frog Raises 3 8 4 15 5 25 Half Handstand 3 5 4 10 4 20

Close Pushups 3 5 3 4 10 4 4 20 4 Close Full Pushup Pushups 3 5 3 4 10 4 4 20 4 Flat Straight Hanging Leg Raises Knee Raises 3 5 3 4 10 4 4 20 4 Handstand Close Pushup Handstands 3 5 3 4 10 4 4 15 4 Full Pushup

Head Bridges Half Bridges Full Bridges 3 5 5 8 15 25 3 5 5 8 15 20 3 5 5

Advanced Techniques
Description

Level 1
Sets Reps

Level 2
Sets Reps Incline Pushup 1 5 2 10 3 20 Vertical Hang 4 10sec. 2 30sec. 1 60sec. DL Floor Straight 4 40 4 60 4 90 Straddle Elbow Lever 3 30sec. 2 45sec. 1 60sec. 1-Leg Frog Stand 1B 30sec. 2B 45sec. 3B 60sec. 1-Leg Frog Stand 0 0 0 0 0 0 Vertical Full Lever 3 10sec. 2 20sec. 1 30sec. Vertical Full Lever 1 3 2 5

Level 3

Level 4

Level 5
Sets Reps

Level 6
Sets Close Pushups 1 2 3 Twin Towel Hang 4 2 1 DL Step Straight 4 4 4 1-Arm Full Lever 3B 2B 1B Straddle Planche 1 2 3 Straddle Planche 0 0 0 1 Arm Tuck Lever 3B 2B 1B 1 Arm Tuck Lever 1B 2B

Fingertip Pushup

Forearm Hanging

Calf Raises

Wall Pushup Beginner 1 5 Intermediate 2 15 Progression 3 25 Horizontal Description Hang Beginner 4 10sec. Intermediate 2 20sec. Progression 1 30sec. DL Floor Description Bent Beginner 2 20 Intermediate 3 50 Progression 4 100 Description Turtle Hold 3 2 1 30sec. 45sec. 60sec.

Elbow Lever (Floor 1)

Beginner Intermediate Progression Description

Sets Reps Sets Reps Kneeling Half Pushup Pushup 1 5 1 5 2 10 2 10 3 15 3 15 Uneven One Arm Bar Hang Hang 3B 10sec. 3B 10sec. 2B 30sec. 2B 30sec. 1B 60sec. 1B 60sec. SL Floor SL Floor Bent Straight 2B 30 4B 30 3B 50 4B 50 4B 80 4B 70 Full Elbow Half 1-Arm Straddle Lever Lever 3 30sec. 3B 30sec. 2 45sec. 2B 45sec. 1 60sec. 1B 60sec. Tuck Planche 1 2 3 30sec. 45sec. 60sec.
Advanced Tuck Planche

Full Pushup 1 2 3 5 10 15

Towel Hang 4 2 1 10sec. 30sec. 60sec.

DL Step Bent 2 30 3 40 4 60
Half 1-Arm Full Lever

Frog Stand 1 2 3 30sec. 45sec. 60sec.

Planche (Floor 2) Planche Pushup (Floor 3) Back Lever (Back Bar 1) Back Lever Rolls (Back Bar 2)

Beginner Intermediate Progression Description Beginner Intermediate Progression

1 2 3

30sec. 45sec. 60sec.

Frog Stand

Tuck Planche 0 0 0 0 0 0

Advanced Tuck Planche

0 0 0 0 0 0 Vertical Tuck Description Lever Beginner 3 10sec. Intermediate 2 20sec. Progression 1 30sec. Vertical Tuck Description Lever Beginner 1 3 Intermediate 2 5

1 Leg Lever 3B 2B 1B 10sec. 20sec. 30sec.

1 Leg Lever 1B 2B 3 5

0 0 0 0 0 0 Straddle Lever 3 10sec. 2 20sec. 1 30sec. Straddle Lever 1 3 2 5

3B 30sec. 2B 45sec. 1B 60sec. 1 Leg Planche 1B 30sec. 2B 45sec. 3B 60sec. 1 Leg Planche 0 0 0 0 0 0 Full Lever 3 2 1 10sec. 20sec. 30sec.

Full Lever 1 2 3 5

Back Lever Rolls (Back Bar 2) 1-Arm Handstand

Progression Description Beginner Intermediate Progression Description

3 0 0 0 0 0 0 0 0 0 0 0 0

10

3 -

10

3B -

10

3 -

10

3 -

10

3B -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

Front Lever (Front Bar 1)

Beginner Intermediate Progression Description Beginner Intermediate Progression Description

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

Front Lever Rolls (Front Bar 2)

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

0 0 0

0 0 0 -

Front Lever Beginner Pullups (Front Intermediate Bar 3)

Clutch Flag (Flag Part 1)

Press Flag (Flag Part 2) Neck Bridge + Reversed Shrugs

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Progression 0 0 0 0 0 0 0 0 0 Diagonal Horizontal Diagonal Diagonal Horizontal Description Clutch Hang Tuck Clutch Split Clutch Split Hang Clutch Tuck Clutch Beginner 1B 3sec. 1B 3sec. 1B 3sec. 1B 3sec. 1B 3sec. 1B Intermediate 2B 5sec. 2B 5sec. 2B 5sec. 2B 5sec. 2B 5sec. 2B Progression 3B 10sec. 3B 10sec. 3B 10sec. 3B 10sec. 3B 10sec. 3B Vertical Ch. Vertical Split Press Support Press Hang Kick Press Description Press Press Flag Press Beginner 1B 5 1B 5 1B 5 1B 5 1B 5 1B Intermediate 2B 10 2B 10 2B 5 2B 5 2B 5 2B Progression 3B 15 3B 15 3B 10 3B 10 3B 10 3B Preliminary Preliminary Full Bridges Full Bridges Description Bridges Holds Bridges Sets Holds Sets Beginner 1 5Sec. 1 5 1 5Sec. 1 5 Intermediate 2 10Sec. 2 10 2 10Sec. 2 10 Progression 4 20Sec. 4 20 4 20Sec. 4* 20

0 0 0

Trifecta
Description

Level 1
Sets Reps

Level 2

Level 3

Level 4

Level 5
Sets Reps Full Bridge Hold

Level 6
Sets -

Sets Reps Sets Reps Sets Reps Straight Angled Head Bridge Short Bridge Bridge Hold Bridge Hold Hold

Bridge Hold

Bridge Hold

Beginner Intermediate Progression

L-Sit Hold

Twist Holds

3 10sec. 3 10sec. 3 10sec. 3 10sec. 3 10sec. 4 20sec. 4 20sec. 4 20sec. 4 20sec. 4 20sec. 5 30sec. 5 30sec. 5 30sec. 5 30sec. 5 30sec. Bent Leg Straight Leg Uneven NN-Hold L-Sit Hold Description Hold Hold Hold Beginner 3 10sec. 3 10sec. 3 10sec. 3B 10sec. 3 10sec. Intermediate 4 20sec. 4 20sec. 4 20sec. 4B 20sec. 4 20sec. Progression 5 30sec. 5 30sec. 5 30sec. 5B 30sec. 5 30sec. Half Twist Straight Leg Easy Twist 3/4 Twist Twist Hold Description Hold Twist Hold Hold Beginner 3B 10sec. 3B 10sec. 3B 10sec. 3B 10sec. 3B 10sec. Intermediate 4B 20sec. 4B 20sec. 4B 20sec. 4B 20sec. 4B 20sec. Progression 5B 30sec. 5B 30sec. 5B 30sec. 5B 30sec. 5B 30sec.

V-Sit Hold 3 4 5 -

Level 6
Reps Close Pullups 5 8 10 Close Pullups 5 8 10 Close Squats 5 10 20 Close Pushups 5 10 20 Close Pushups 5 10 20 Hanging Knee Raises 5 10 15 Close Handstands 5 9 12 Full Bridges 6 10 15

Level 7

Level 8

Level 9

Level 10

Variants

Sets Reps Sets Reps Sets Reps Sets Reps Uneven 1/2 1-Arm Assisted 1One-Arm Dips, Muscle Ups, Elbow Presses, Bar Pulls, Clapping Pullups Pullup Arm Pullup Pullup Pullups, Circular Pullups, Grip-Changing Pullups, Archer 4B 5 4B 4 4B 3 4B 1 Pullups, J Pullups, Back Lever, Front Lever, Yoga, 5B 7 5B 6 5B 5 5B 3 Supermans 5B 9 5B 8 5B 7 5B* 6 Uneven 1/2 1-Arm Assisted 1One-Arm Dips, Muscle Ups, Elbow Presses, Bar Pulls, Clapping Pullups Pullup Arm Pullup Pullup Pullups, Circular Pullups, Grip-Changing Pullups, Archer 4B 5 4B 4 4B 3 4B 1 Pullups, J Pullups, Back Lever, Front Lever, Yoga, 5B 7 5B 6 5B 5 5B 3 Supermans 5B 9 5B 8 5B 7 5B* 6 Uneven 1/2 1-Leg Assisted 1One-Leg Squats Squat Leg Squat Squat Lunges, Leg Press Lunges, Sissy Squats, Hindu Squats, 3B 5 3B 5 3B 5 3B 5 Plyometric Squats, Stair Runs, Car Pushing, Fireman 4B 10 4B 10 4B 10 4B 10 Sprints, Single Leg Deadlift 4B 20 4B 20 4B 20 1B* 50 1/2 1-Arm Uneven Lever One-Arm Dips, Decline Pushups, Wide Pushups, Superman Pushups, Pushup Pushups Pushups Pushups Gecko Pushups, Plyometric Pushups, Stretch Pushups, 3B 5 3B 5 3B 5 3B 5 Jackknife Pushups, Divebomber Pushups, Diagonal 4B 10 4B 10 4B 10 4B 10 Pushups, The Plank, The Planche, Incline Tiger Bends, 4B 20 4B 20 4B 20 1B* 100 Maltese Pushups 1/2 1-Arm Uneven Lever One-Arm Dips, Decline Pushups, Wide Pushups, Superman Pushups, Pushup Pushups Pushups Pushups Gecko Pushups, Plyometric Pushups, Stretch Pushups, 3B 5 3B 5 3B 5 3B 5 Jackknife Pushups, Divebomber Pushups, Diagonal 4B 10 4B 10 4B 10 4B 10 Pushups, The Plank, The Planche, Incline Tiger Bends, 4B 20 4B 20 4B 20 1B* 100 Maltese Pushups Bent Leg Hangin Frog Partial Leg Straight Leg Sit-Up, Janda Sit-Ups, Incline Sit-Ups, Roman Chair Sit-Up, Raises Raises Raises Raise Twisting Sit-Up, Russian Twists, L-Holds, Medicine Ball 3 5 3 5 3 5 3 5 Work, Side Leg Raises, Twisting Leg Raises, Planks, Side 4 10 4 10 4 10 4 10 Bends, Air Walking, Dragon Flag, Flag, P90X 4 15 4 15 4 15 4* 30 Uneven 1/2 1-Arm Lever 1-Arm Handstands Handstands Handstands Handstands Marion Pushups, Isometric Presses, Windmills, Hand 3B 5 3B 4 3B 3 3B 1 Walking, Tiger Bends, Free Handstands 4B 8 4B 6 4B 4 4B 2 4B 10 4B 8 4B 6 4B* 5 Closing Stand-ToWall Bridge Wall Bridge (Up) Bridges Stand (Down) Bow Hold, Camel Hold, Gecko Hold, Hyperextensions, 3 3 3 2 3 1 3 1 Reverse Hyperextensions, Prone Hyperextensions, Back 5 6 5 4 5 3 5 3 Handsprings 5 10 5 8 5 6 5* 30

Level 6
Reps Close Pushups 5 10 15 Twin Towel Hang 10sec. 30sec. 60sec. DL Step Straight 30 40 50 1-Arm Full Lever 30sec. 45sec. 60sec. Straddle Planche 30sec. 45sec. 60sec. Straddle Planche 0 0 0 1 Arm Tuck Lever 10sec. 20sec. 30sec. 1 Arm Tuck Lever 3 5

Level 7

Level 8

Level 9

Level 10

Notes

Sets Reps Sets Reps Sets Reps Sets Reps 1/2 1-Arm Uneven Lever One-Arm Pushup Pushups Pushups Pushups 1B 5 1B 5 1B 5 1B 5 2B 10 2B 10 2B 10 2B 10 2B 15 2B 15 2B 15 1B* 100 Uneven 1-Arm Towel Explosive Explosive hangs first with both hands then with one. Towel Hang Hang Finger Hangs Hangs 1. Triple Towel Hang: 1-Handed x 60 Seconds 2. 3B 10sec. 3B 10sec. 2F 10sec. 3B 5 Index Finger Pullups: 10 Reps 3. 2B 30sec. 2B 30sec. 1F 30sec. 2B 10 One-Arm Fingertip Pushups: 5 Reps Per Hand 4. 1B 60sec. 1B 5min. 1F 60sec. 1B* 20 Grip-And-Switch: 10 Times Per Hand SL Step SL Step Bent Straight 2B 15 4B 30 3B 30 4B 40 4B 45 4B* 50 1-Arm Full Planche 1 30sec. 2 45sec. 3 60sec. 1-Arm Full Planche 0 0 0 0 0 0 1 Arm Full Lever 3B 10sec. 2B 20sec. 1B 30sec. 1 Arm Full Lever 1B 3 2B 5 -

Full Planche 1 2 3 30sec. 45sec. 60sec.

1-Arm Straddle Planche

1 2 3

30sec. 45sec. 60sec.

Full Planche

1-Arm Straddle Planche

0 0 0 0 0 0 0 0 0 0 0 0 1 Arm 1 Leg 1 Arm Straddle Lever Lever 3B 10sec. 3B 10sec. 2B 20sec. 2B 20sec. 1B 30sec. 1B 30sec. 1 Arm 1 Leg 1 Arm Straddle Lever Lever 1B 3 1B 3 2B 5 2B 5

10 0 0 0 0 0 0 0 0 0 -

3B 0 0 0 0 0 0 0 0 0 -

10

3B -

10

3B -

10

0 0 0

0 0 0 -

0 0 0

0 0 0

0 0 0 -

0 0 0

0 0 0

0 0 0 -

0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Horizontal Bent Leg Clutch Flag Split Clutch Clutch Flag 3sec. 1B 3sec. 1B 10sec. 5sec. 2B 5sec. 2B 30sec. 10sec. 3B 10sec. 3B* 60sec. Split Press Bent Leg Press Flag Flag Press Flag 5 1B 5 1B 5 5 2B 5 2B 5 10 3B 10 3B* 10 -

Neck Bridges are both front and back and are mixed Reversed Shrugs Always 4xMax

Level 6
Reps -

Level 7
Sets Reps

Level 8
Sets Reps

Level 9
Sets Reps

Level 10
Sets Reps

Notes

V-Sit Hold 10sec. 20sec. 30sec. -

riants

Presses, Bar Pulls, Clapping Grip-Changing Pullups, Archer k Lever, Front Lever, Yoga, ermans

Presses, Bar Pulls, Clapping Grip-Changing Pullups, Archer k Lever, Front Lever, Yoga, ermans

, Sissy Squats, Hindu Squats, Runs, Car Pushing, Fireman gle Leg Deadlift

e Pushups, Superman Pushups, ric Pushups, Stretch Pushups, bomber Pushups, Diagonal Planche, Incline Tiger Bends, e Pushups e Pushups, Superman Pushups, ric Pushups, Stretch Pushups, bomber Pushups, Diagonal Planche, Incline Tiger Bends, e Pushups

e Sit-Ups, Roman Chair Sit-Up, Twists, L-Holds, Medicine Ball isting Leg Raises, Planks, Side Dragon Flag, Flag, P90X

ric Presses, Windmills, Hand nds, Free Handstands

ecko Hold, Hyperextensions, Prone Hyperextensions, Back dsprings

otes

h both hands then with one. nded x 60 Seconds 2. eps 3. ps: 5 Reps Per Hand 4. : 10 Times Per Hand

ont and back and are mixed ugs Always 4xMax

otes

Conditioning 1 (6 Trainings)

Warm Up

Workout 1 (2 S - 1 S - 2 S)

Advanced Workout 1 (2 S - 1 S - 2 S)

Workout 2 (2 S - 1 S - 2 S)

Monday

1. O.Pullup CL - 2 I. 1. 300 Sec. Running 2. O.Pullup CL - 1 I. 2. 30 Joint Circles 3. 3. O. Pullup CL Stretches For Pullups, 4. 2 Variants X Max Squats, Grips 1. 300 Sec. Running 1. Pushup CL - 2 Int. 2. 30 Joint Circles 3. 2. Pushup CL - 1 Int. Stretches For 3. Pushup CL Pushups, Leg Raises, 4. 2 Variants X Max Necks 1. 300 Sec. Running 1. HSPU CL - 2 Int. 2. 2. 30 Joint Circles 3. HSPU CL - 1 Int. 3. Stretches For HSPU, HSPU CL 4. Bridge, Calfs 2 Variants X Max 1. U. Pullup CL - 2 I. 1. 300 Sec. Running 2. U. Pullup CL - 1 I. 2. 30 Joint Circles 3. 3. U. Pullup CL Stretches For Pullups, 4. 2 Variants X Max Squats, Grips 1. 300 Sec. Running 1. I. Pushup CL - 2 I. 2. 30 Joint Circles 3. 2. I. Pushup CL - 1 I. Stretches For 3. I. Pushup CL Pushups, Leg Raises, 4. 2 Variants X Max Necks 1. 300 Sec. Running 1. HSPU CL - 2 Int. 2. 2. 30 Joint Circles 3. HSPU CL - 1 Int. 3. Stretches For HSPU, HSPU CL 4. Bridge, Calfs 2 Variants X Max

1. Back Bar Lever 1 2. Back Bar Lever 2

1. Squat CL - 2 Int. 2. Squat CL - 1 Int. 3. Squat CL 4. 2 Variants 3xMax 1. Leg R. CL - 2 Int. 2. Leg R. CL - 1 Int. 3. Leg Raise CL 4. 2 Variants X Max 1. Bridge CL - 2 Int. 2. Bridge CL - 1 Int. 3. Bridge CL 4. 2 Variants X Max 1. Squat CL - 2 Int. 2. Squat CL - 1 Int. 3. Squat CL 4. 2 Variants 3xMax 1. Leg R. CL - 2 Int. 2. Leg R. CL - 1 Int. 3. Leg Raise CL 4. 2 Variants X Max 1. Bridge CL - 2 Int. 2. Bridge CL - 1 Int. 3. Bridge CL 4. 2 Variants X Max

Tuesday

Wednesday

1. Floor Lever 1

Thursday

1. Back Bar Lever 1 2. Back Bar Lever 2

Friday

Saturday

1. Floor Lever 1

Sunday

Conditioning 2 Training)

(1

Warm Up

Workout 1 (2 S - 1 S - 2 S)

Advanced Workout 1 (2 S - 1 S - 2 S)

Workout 2 (2 S - 1 S - 2 S)

Monday

1. Pullup CL - 3 Int. 2. 1. 300 Sec. Running Pullup CL - 2 Int. 3. 1. Back Bar Lever 1 2. 30 Joint Circles 3. Pullup CL - 1 Int. 2. Back Bar Lever 2 Stretches For Pullups, 4. 2 Variants X Max Squats, Grips

1. Squat CL - 3 Int. 2. Squat CL - 2 Int. 3. Squat CL - 1 Int. 4. 2 Variants 3xMax

Tuesday

Wednesday

1. 300 Sec. Running 2. 30 Joint Circles 3. Stretches For Pushups, Leg Raises, Necks

1. Pushup CL - 3 Int. 2. Pushup CL - 2 Int. 3. Pushup CL - 1 Int. 4. 2 Variants X Max

1. Leg R. CL - 3 Int. 2. Leg R. CL - 2 Int. 3. Leg R. CL - 1 Int. 4. 2 Variants X Max

Thursday

Friday

1. 300 Sec. Running 1. HSPU CL - 3 Int. 2. 2. 30 Joint Circles 3. HSPU CL - 2 Int. 3. Stretches For HSPU, HSPU CL - 1 Int. Bridge, Calfs 4. 2 Variants X Max

1. Floor Lever 1

1. Bridge CL - 3 Int. 2. Bridge CL - 2 Int. 3. Bridge CL - 1 Int. 4. 2 Variants X Max

Saturday

Sunday

To Do 1: Plyometric, Isometric, Endurance, Strenght, POWER MOVES!!! To Do 2: Lower, Upper Chest, Chinsups, Pullups To Do 3: Lower Intensity, Upper Intensity, Normal To Do 4: Different programs - 100 Per Set, Pyramid, Fitness, Sequence Note:

To Do 1: Plyometric, Isometric, Endurance, Strenght, POWER MOVES!!! To Do 2: Lower, Upper Chest, Chinsups, Pullups To Do 3: Lower Intensity, Upper Intensity, Normal To Do 4: Different programs - 100 Per Set, Pyramid, Fitness, Sequence Note: 1 Conditioning = 1 Full Week

19.1-19.4,14.1,16.1-16.5,17.1-17.4,18.2

Workout 2 (2 S - 1 S - 2 S)

Advanced Workout 2 (2 S - 1 S - 2 S)

Trifecta Workout

Warm Down

1. Squat CL - 2 Int. 2. Squat CL - 1 Int. 3. Squat CL 4. 2 Variants 3xMax

1. F. Push CL - 1 Int. 2. F. Pushup CL 3. Hanging CL - 1 4. Hanging Cl

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

(LEVEL 3 Pullup) 1. Leg R. CL - 2 Int. 2. 1. R. Shrugs 3xMax Leg R. CL - 1 Int. 3. (LEVEL 5 Bridge) Leg Raise CL 2. PR Neck Training 3. 4. 2 Variants X Max Neck Training

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

1. Bridge CL - 2 Int. 2. Bridge CL - 1 Int. 3. Bridge CL 4. 2 Variants X Max 1. Squat CL - 2 Int. 2. Squat CL - 1 Int. 3. Squat CL 4. 2 Variants 3xMax

1. Calf R. CL - 1 Int. 2. Calf Raise CL

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

1. F. Push CL - 1 Int. 2. F. Pushup CL 3. Hanging CL - 1 4. Hanging Cl

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

(LEVEL 3 Pullup) 1. Leg R. CL - 2 Int. 2. 1. R. Shrugs 3xMax Leg R. CL - 1 Int. 3. (After LEVEL 5 Bridge) Leg Raise CL 2. PR Neck Training 3. 4. 2 Variants X Max Neck Training

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

1. Bridge CL - 2 Int. 2. Bridge CL - 1 Int. 3. Bridge CL 4. 2 Variants X Max

1. Calf R. CL - 1 Int. 2. Calf Raise CL

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

Full Stretch Routine

Workout 2 (2 S - 1 S - 2 S)

Advanced Workout 2 (2 S - 1 S - 2 S)

Trifecta Workout

Warm Down

1. Squat CL - 3 Int. 2. 1. F. Push CL - 2 Int. Squat CL - 2 Int. 3. 2. F. Pushup CL - 1 Int. 3. Hanging CL - 2 I Squat CL - 1 Int. 4. Hanging Cl - 1 I 4. 2 Variants 3xMax

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

Full Stretch Routine

(LEVEL 3 Pullup) 1. Leg R. CL - 3 Int. 2. 1. R. Shrugs 3xMax Leg R. CL - 2 Int. 3. (LEVEL 5 Bridge) Leg R. CL - 1 Int. 2. PR Neck Training 3. 4. 2 Variants X Max Neck Training

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

Full Stretch Routine

1. Bridge CL - 3 Int. 2. Bridge CL - 2 Int. 3. Bridge CL - 1 Int. 4. 2 Variants X Max

1. Calf R. CL - 2 Int. 2. Calf R. CL - 1 Int.

1. Bridge CL 2. L-Sit CL 3. Twist CL

Full Stretch Routine

Full Stretch Routine

Full Stretch Routine

WER MOVES!!! To Do To Do 3: To Do 4: ence Note:

WER MOVES!!! To Do To Do 3: To Do 4: ence Note:

8.2

Overhand Pullup (LEVEL 3) Date Training 1 (C1) Training 2 (C1) Training 3 (C1) Training 4 (C1) Training 5 (C1) Training 6 (C1) Training 7 (C2) 29.11.2012 (C1) 1.11.2012 (C1) 5.11.2012 (C1) 8.11.2012 (C1) 13.11.2012 (C1) 16.11.2012 (C1) 20.11.2012 (C2) Level 0 1 1 1 1 1 2 Current 5x40 (LEVEL 1 P) ~3x15 4x20 (LEVEL 2 I) ~5x19 ~5x25 5x30 (LEVEL 2 P) 5x15 (LEVEL 3 I) Next 3x10 (LEVEL 2 B) 4x20 (LEVEL 2 I) 5x30 (LEVEL 2 P) 5x30 (LEVEL 2 P) 5x30 (LEVEL 2 P) 3x10 (LEVEL 3 B) 6x20 (LEVEL 3 P)

Underhand Pullup (LEVEL 2) Date 29.11.2012 (C1) 1.11.2012 (C1) 5.11.2012 (C1) 8.11.2012 (C1) 13.11.2012 (C1) 16.11.2012 (C1) Level 0 1 1 1 1 1 Current 5x40 (LEVEL 1 P) ~3x15 4x20 (LEVEL 2 I) ~5x19 ~5x25 5x30 (LEVEL 2 P) Next 3x10 (LEVEL 2 B) 4x20 (LEVEL 2 I) 5x30 (LEVEL 2 P) 5x30 (LEVEL 2 P) 5x30 (LEVEL 2 P) 3x10 (LEVEL 3 B) Date 29.11.2012 (C1) 1.11.2012 (C1) 5.11.2012 (C1) 8.11.2012 (C1) 13.11.2012 (C1) 16.11.2012 (C1) 20.11.2012 (C2)

Squat (LEVEL 2) Level 0 0 1 1 1 1 1 Current 4x25 (LEVEL 1 I) 5x50 (LEVEL 1 P) 3x10 (LEVEL 2 B) 4x20 (LEVEL 2 I) ~5x25 ~5x30 ~5x35

VEL 2) Next 5x50 (LEVEL 1 P) 3x10 (LEVEL 2 B) 4x20 (LEVEL 2 I) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) Date 30.10.2012 (C1) 2.11.2012 (C1) 6.11.2012 (C1) 9.11.2012 (C1) 14.11.2012 (C1) 17.11.2012 (C1) -

Pushup (LEVEL 3) Level 0 1 1 1 1 2 Current 3x50 (LEVEL 1 P) 4x20 (LEVEL 2 I) ~5x25 ~5x30 5x40 (LEVEL 2 P) 3x10 (LEVEL 3 B) Next 3x10 (LEVEL 2 B) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) 3x10 (LEVEL 3 B) 4x15 (LEVEL 3 I) Date 30.10.2012 (C1) 2.11.2012 (C1) 6.11.2012 (C1) 9.11.2012 (C1) 14.11.2012 (C1) 17.11.2012 (C1) 21.11.2012 (C2)

Incline Pushup (LE Level 0 1 1 1 1 2 2

Incline Pushup (LEVEL 3) Current 3x50 (LEVEL 1 P) 4x20 (LEVEL 2 I) ~5x25 ~5x30 5x40 (LEVEL 2 P) 3x10 (LEVEL 3 B) ~5x23 Next 3x10 (LEVEL 2 B) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) 5x40 (LEVEL 2 P) 3x10 (LEVEL 3 B) 4x15 (LEVEL 3 I) 5x30 (LEVEL 3 P) Date 30.10.2012 (C1) 2.11.2012 (C1) 6.11.2012 (C1) 9.11.2012 (C1) 14.11.2012 (C1) 17.11.2012 (C1) 21.11.2012 (C2)

Leg Raise (LEVEL 3) Level 0 0 1 1 2 2 2 Current 4x30 (LEVEL 1 I) 5x40 (LEVEL 1 P) 4x20 (LEVEL 2 I) 5x35 (LEVEL 2 P) 4x15 (LEVEL 3 I) ~5x20 ~5x25 Next 5x40 (LEVEL 1 P) 3x10 (LEVEL 2 B) 5x35 (LEVEL 2 P) 3x10 (LEVEL 3 B) 5x30 (LEVEL 3 P) 5x30 (LEVEL 3 P) 5x30 (LEVEL 3 P)

Handstand Pushup (LEVEL 3) Date 31.10.2012 (C1) 3.11.2012 (C1) 7.11.2012 (C1) 10.11.2012 (C1) 15.11.2012 (C1) 19.11.2012 (C1) Level 0 0 0 1 1 2 Current 60S. (LEVEL 1 B) 2M. (LEVEL 1 I) 3M. (LEVEL 1 P) 60S. (LEVEL 2 I) 60S. (LEVEL 3 I) 2M. (LEVEL 3 P) Next 2M. (LEVEL 1 I) 3M. (LEVEL 1 P) 30S. (LEVEL 2 B) 2M. (LEVEL 2 P) 2M. (LEVEL 3 P) 3x5 (LEVEL 4 B) Date 31.10.2012 (C1) 3.11.2012 (C1) 7.11.2012 (C1) 10.11.2012 (C1) 15.11.2012 (C1) 19.11.2012 (C1)

Bridge (LEVEL 2) Level 0 0 1 1 1 1 Current 5x25 (LEVEL 1 I) 6x50 (LEVEL 1 P) 4x10 (LEVEL 2 B) ~5x17 5x20 (LEVEL 2 I) ~5x25

VEL 2) Next 6x50 (LEVEL 1 P) 4x10 (LEVEL 2 B) 5x20 (LEVEL 2 I) 5x20 (LEVEL 2 I) 6x40 (LEVEL 2 P) 6x40 (LEVEL 2 P) Date 31.10.2012 (C1) 3.11.2012 (C1) 7.11.2012 (C1) 10.11.2012 (C1) 15.11.2012 (C1) 19.11.2012 (C1)

Calf Raise (LEVEL 2) Level 0 0 0 1 1 1 Current 2x20 (LEVEL 1 B) 3x50 (LEVEL 1 I) 4x100 (LEVEL 1 P) 4x40 (LEVEL 2 B) 4x60 (LEVEL 2 I) ~4x75 Next 3x50 (LEVEL 1 I) 4x100 (LEVEL 1 P) 4x40 (LEVEL 2 B) 4x60 (LEVEL 2 I) 4x90 (LEVEL 2 P) 4x90 (LEVEL 2 P) Date 5.11.2012 (C1) 8.11.2012 (C1) 13.11.2012 (C1) 16.11.2012 (C1) 20.11.2012 (C2)

Fingertip Pushup (L Level 0 0 0 0 1

Fingertip Pushup (LEVEL 2) Current 3x10 (LEVEL 1 B) 4x25 (LEVEL 1 I) ~2x32 3x25 (LEVEL 1 P) 2x10 (LEVEL 2 I) Next 2x15 (LEVEL 1 I) 3x25 (LEVEL 1 P) 3x25 (LEVEL 1 P) 1x5 (LEVEL 2 B) 3x20 (LEVEL 2 P) Date 5.11.2012 (C1) 8.11.2012 (C1) 13.11.2012 (C1) 16.11.2012 (C1) 20.11.2012 (C2)

Forearm Hanging (LEVEL 2) Level 0 0 1 1 1 Current Next -

2x20S. (LEVEL 1 I) 1x30S. (LEVEL 1P) 1x30S. (LEVEL 1P) 4x10S. (LEVEL 2B) ~4x15S. ~3x20S. ~3x20S. 2x30S. (LEVEL 2I) 2x30S. (LEVEL 2I) 2x30S. (LEVEL 2I)

Elbow Lever (LEVEL 1) Date 19.11.2012 (C1) Level 0 Current Next Date 20.11.2012 (C2)

Back Lever Hold (LEVEL 1) Level 0 Current 3x10S. (LEVEL 1 B)

3x30S. (LEVEL 1 B) 2x45S. (LEVEL 1 I)

d (LEVEL 1) Next 2x20S. (LEVEL 1 I) Date 20.11.2012 (C2)

Back Lever Rolls (LEVEL 1) Level 0 Current 1x3 (LEVEL 1 B) Next 2x5 (LEVEL 1 I)