3.

PUSHING
Horizontal
Vertical
Pushups
R&S
Handstand
R&S
Jumping Jacks
Wall pushups
3*8
Incilne pike pushup
Lunges
Incline Pushup
3*8
Incline Pike diamond pushup
2 min
Huggers
Kneeling Pushup
3*8
Pike pushup
2 min
Jumping Squats
Half Way Pushup
3*8
pike pushup diamond
3*8
Run
Normal Pushup
3*8
Decline pike pushups
3*8
Sprnts
Elbows
in
pushuups
3*8
Decline
pike
diamond
pushup
3*8
or easier version than
Scapula
Puhsups
Diamond
Pushups
3*8
Decline
Pike
Pushup
shoulder
taps
3*8
what you currently
perform
Wide Grip
3*8
Wall assisted head stand
3*8
Decline Pushups/ wall pushups3*8
Free head stand
3*8
2. Skill Work
3*8
3*8
Decline diamond pushup 3*8
3*8
Uneven Pushups
3*8
Handstand Hold
3*8
Uneven lever pushup
3*8
Handstand
shrugs
3*8
Handtsand - bakance from left
Wall one arm
3*8
to right shuffle
Handstand
stomach to the wall 2min
Incline one arm
3*8
straddle hold
3 sec each side
Handtsand
with stomach to the
Straddle One Arm P
3*8
wall struddle
shoulder
3*8
Switch,
back to
the walltaps
1/2 one arm pushup
3*8
shoulder taps
3*8
One arm pusshups
3*8
Half Handstand pushup
3*8
Decline one arm pus
3*8
Handstand Pushup
3*8
Wall Handstand diamond pushu 3*8
Uneven handtsand
Lever Handstand
1min
One arm 1/2 handtsand pushup
One arm handstand pushup
Lever Handstand
One arm handstand pushup
1. Warmup + Mobility

1
2
3
4
5
6
7
8
9
###
11
###
###
###
###
###
###
###
###

4. Pulling
5 Leg Work
Horizontal
Vertical
Horizontal Row (Front Lever)
R&S
Pullup
R&S
Pistol Squat
R&S
Vertical Pulls
Wall Pullups
Shoulderstand
Inverted rows legs bent (horizontalHorizontal
row)
Pulls with legs bent
Squat
Inverted rows legs straight
Horizontal Pulls
Assisted Squat
Inverted rows one leg extended Chin
Deadover
hangthe
1 min
Half Squat
bar
Inverted rows legs elevated
hold
15 sec Full squat
nverted rows legs elevated one leg extended
Negative Chinup 25 sec Close squat
Tuck Kneews front lever rows
Negative
Chinupbox
25
Bulgarian split squats
Jacknife pullup/
assisted
Begginer Shripm squat
Tuck Lever Hold
Step
8. Assisted
Pull and Through
PullupArm
(leg(90
or bands
Box Squat
Bent
Single
Leg Box
Flat back front lever
degree) hold
Squat
ne tuck knee one leg extended rows/ single Negative
leg
pullup
Box Squat Leg Hanging
Struddle Legs Front Rows
Half Pullup
Uneven
Squat
Hanging straight leg V raises
1/2 one legged
Front Lever Rows
Pull Up
squat
Front Lever Pulls
Close grip Pullup
Assisted one legged squat/
sec each side
Wide grip Pullup
BalanceWeighted
assisted one
squats
one legged
leg
Progress to
Uneven pullup
squat
Assisted
1 orm
the horizontal front lever posiPullup
PISTOL
Assisted 1 arm
Ice cream maker
Pullup Negative
Renegade pistols
One-arm front lever
1/2 One Arm pullup Intermediate shrimps/ Superman squat.
One Arm Pullup
Advanced shrimps.
More advanced shrimp when yo
Next --> Back lever
The Elevated Shrimp

Advanced shrimps. Hold your back foot ( the opposite) in your hand
More advanced shrimp when you grab both your back leg with both
The Elevated Shrimp

7.
Conditioning
(optional)

6. Core work
Leg Raises

R&
Bridges
R&S(no changes, excatly same
R&S
as CC)
Bodyline Work (Plank) S

Knee tucks
Short Bridges
Flast knee raisies
Straight Bridges
Flat bent leg raises
Angeled bridges
Flat Frog Raises
Head bridges
Flat straight leg raising
Half Brisges
Hanging bent knee raises
Full Bridges
Forearm straght leg raises
Wall Walking down
Hanging frog raises
Wall walking up
Hanging straight leg raises
Closing bridge
Hanging bent leg V raises
Stand to stand bridge
Hanging straight leg V raises
Hanging toes to the bar
Hanging V Raise Windshield Wipers
One Arm Hanging V Raise Windshield Wipers

Hollow
Arch
Plank
Reverse Plank
Side Plank
V sit

Sprints
Jump
Rope
Jumping
Jacks
Burpees
Jumping
Lunges
Bastards

Ma
Warmup + Mobility (5min)ss
Your
DailyWork
Routine
Structure
Reps
and and
Sets Cheat Sheet (R&S)
start with
aWorkout
quick
Str Sets
Strenght
(40warmup
min)
- Pick
appropriate exercise from all the sections (Pushing,
(hy
and
mobility
exercises
Reps
Skill Work
(10min)
choose
the skill# you
are and
working
egtoHandstand
eng
Pulling,
Legs
and Core).
Perform
of sets
repstowards
according
your goal, work,
otherwise En
pert
support
ht 3*6-10
stay
withpractice.
a basic routine fo 3 sets *6-10 reps, 1 min rest in between sets. Progress
rop
dur
when easily can do 3*10.. P
hy) 3-6*6-12reps
anc
Conditioning 5-10 minutes - optional
e
5*12+
Static Streaches (5min) cool down
You are a rockstar!
ps. Hold your back foot ( the opposite) in your hand throughout the exercise. Your knee must touch the floor in a controlled manner.
shrimp when you grab both your back leg with both arms, while kneelinga nd then you try to go up

8. Streatches

Pectorals stretch
Chest
Cobra Stretch
and Cat
Stretch
Pecs and rotator
cuffs stretch.
Wrist Stretch
Quad stretch
Hamstring strech.
Abductors Stretches

nd Sets Cheat Sheet (R&S)

Rest Times
1-2min
0.5-2 min
0.5-2 min

in a controlled manner.

Date

Exercise

Progression

# Reps Goal

# Reps Performed

Progression notes

Final Goals: 3 x 8

Pistol Squat

Exercise name

1 Shoulderstand Squat

2 Supported Squat

3 3. Half squat

4 Full squat

Picture

Reps/
Sets

5 Close squat

Bulgarian split squats

2* 10
on
each
side

Begginer Shripm squat

3* 8

3*8

Single legs box squat - down

9 from behind

Skill
Practi
ce:
prcati
ce
unlti
you
feel
you
ve got
balan
ce

10

Box squat hanging on a side

Skill
Practi
ce:
prcati
ce
unlti
you
feel
you
ve got
balan
ce +
3*8

11 Uneven Squat

3*8

12 1/2 one legged squat

3*8

13

14Balance assisted one legged squats

3*8

15 Weighted one leg squat

3*8

16 PISTOL

3*8

17

2*8
on
each
side

Renegade pistols

Intermediate
18
shrimps/ Superman squat.

19 Advanced shrimps.

20 More advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try to go up

21 The Elevated Shrimp

22

l Squat

Horizontal Pushing
Pushup

35

Description

Name

Picture

Wall pushups

Incline Pushup

Kneeling
Pushup

Half Way Pushup

Reps/
Sets

Normal Pushup

Elbows in pushuups

Diamond Pushups

Wide
Grip

Decline Pushups/ wall pushups

Decline diamond pushup

Uneven Pushups

Uneven lever pushup

Wall one arm

Incline one arm

Straddle One Arm Push-Ups

1/2 one arm pushup

VIDEO?

One arm pusshups

Same as shrimp squats, but your back foot must

come off the floor before you come back up. This
variation shifts the emphasis of the exercise to your
quadriceps.
Decline one arm pushup

Hold your back foot in your hand throughout the

exercise. Your knee must touch the floor in a
controlled manner.

both arms, while kneelinga nd then you try to go up

Vertical Pushing
Handstand

Descripti
on
Name

Picture

Incilne pike pushup

Rep
s/
Set Descriptio
s
n

Horizontal Pulls with legs ben

Incline Pike diamond pushup

Horizontal Pulls with Legs Strai

Pike pushup

Horizontal Pulls one leg extend

pike pushup diamond

Decline pike pushups

Decline pike diamond pushup

Decline Pike Pushup shoulder taps

3 balance steps: 1 Wall assisted head stand

2.Free head stand
3.Should stand headstand

Horizontal Pulls legs elevated

Horizontal Pulls legs elevated one leg

Handstand Hold

Handstand shrugs

Handstand Shuffle

Handstand stomach to the wall

straddle hold

Handtsand with stomach to the wall

struddle shoulder taps

One tuck knee one leg extended rows/

Struddle legs front rows

Front lever rows with bands

Switch, back to the wall shoulder taps

Step 17. Half Handstand pushup

Step 18. Handstand Pushup

Step 19Wall Handstand diamond pushup

Step 20. UNeven handtsand

Step 22. Lever Handstand

One arm 1/2 handtsand pushup

Step 24 One arm handstand pushup

Horizonal Pulling
Rows/Levers

Name

Picture

Reps/
Sets

Description

Vertical Pulls

Horizontal Pulls with legs bent

Horizontal Pulls with Legs Straight

Horizontal Pulls one leg extended

Horizontal Pulls with leg

Horizontal Pulls legs elevated

orizontal Pulls legs elevated one leg extended

Tuck Knees
negatives

Tuck lever Hold

Tuck Lever Hold

Pull and Through

You may have trouble just holding this

position at first, so I recommend getting
yourself upside-down anyway you can
and lowering yourself down and through
the position. The picture below would
After
negative
motion
be theworking
positionthe
I would
begin
with
through
the
tuck
lever,
youll
before lowering down slowly eventually
into the
find
can slow down the skill
tuck that
leveryou
position
and stop it at certain points. When you
can stop the skill with your hips and
shoulders in a horizontal line, then
begin working the hold for extended
periods. As I mentioned before, I like to
look down at my feet to determine when
my body has hit the correct position.
Good ways to measure progression at
this point is to count to yourself and try
to beat your previous times. Or to try
and reach a predetermined period of
time (e.g., 60 seconds) in the least
amount of holds.

flat back front lever

ne tuck knee one leg extended rows/ single leg

Struddle legs front rows

Front lever rows with bands

Front lever

Step 13. Close grip Pu

Progress to: the

horizontal front lever
position pull-up to
the rings.
Ice cream maker
One-arm front lever

Vertical Pulling
One Arm Pullup

Name

Picture

Reps/ Descripti
Sets on

Leg Raises

Vertical Pulls

Knee tucks

Horizontal Pulls with legs bent

Flat Knee Raises

Horizontal Pulls with

Legs Straight

Flat Bent Leg Raises

Dead Hang 1 min

Chin over the bar

hold

Negative Chinup

Negative Chinup 25

Jacknife Pullup

Assisted Pullup (leg

or bands)

Flat Straight Leg Raising

Forearm Knee Raises Forearm Straight Leg Raises

Hanging knee
raises

Forearm straght leg raises

Hanging bent leg

raises

Bent Arm (90

degree) hold

Negative Pullup

Half Pullup

Straight Leg Raises

Pull Up

Hanging Bent Leg V Raises

Step 13. Close grip Pullup

Hanging Straight Leg V Raises

Wide Grip Pullup

Uneven Pullup

Towel Assisted One

Arm Pullup
Negative

Towel Assisted One

Arm Pullup

1/2 One Arm Pullup

Hanging straight
legs to the bar

Hanging V-raise windshield wipers

One arm Hanging

V-raise windshield
wipers

One Arm Pullup

Leg Raises

Core work

Pictures

Reps
and
Sets

Description

Bridges

Short Bridges

Straight Bridges

Angeled bridges

Head bridges

PICTURES

ALL SAME AS CC

t Leg Raising

orearm Straight Leg Raises

aght leg raises

Half Brisges

Full Bridges

Wall Walking down

Wall walking up

Closing bridge

Stand to stand bridge

t Leg V Raises

v up

ght Leg V Raises

lying kleg extenbsin

arch

windshield wipers

Streatches

Reps and Sets

Description

Pectorals stretch
Lats Stretch

Triceps and lats

stretch.

Pecs and rotator

cuffs stretch.

This calf stretch

Quadriceps stretch

Pictures

Reps and Sets

Hamstring strech.

Adductors and
hamstrings stretch

Cobra stretch

Cat streatch

Conditioning
(optional)
Sprints

Jump Rope
Jumping Jacks

Burpees

Your Daily Workout

Warmup
Mobility
Skill Work
Horizontal Pulling
Horizontal Pushing
Veritical Pulling
Vertical Pushing
Legs
Core work
Static Streaches

PUSHING
Reps and
Horizontal
Sets
Pushup
1 min rest between each set
1
Wall pushups
3*8
2
Incline Pushup
3*8
3 Kneeling Pushup
3*8
4 Half Way Pushup
3*8
5 Normal Pushup
3*8
6 Elbows in pushuups
3*8
7 Diamond Pushups
3*8
8 Wide Grip
3*8
Decline
9
Pushups/ wall pushups3*8
10
3*8
11
Decline diamond pushup 3*8
12 Uneven Pushups
3*8
13 Uneven lever pushup
3*8
14
Wall one arm
3*8
15 Incline one arm
3*8
16 Straddle One Arm P
3*8
17 1/2 one arm pushup
3*8
18 One arm pusshups
3*8
19 Decline one arm pus
3*8

Mobility Exercises

Reps
and
Sets

PUSHING
VerticalReps
and Sets

Handstand
Incilne pike pushup
Incline Pike diamond pushup
Pike pushup
pike pushup diamond
Decline pike pushups
Decline pike diamond pushup
Decline Pike Pushup shoulder taps
Wall assisted head stand
Free head stand
Should stand headstand

Dips
box dips
triceps dips
front dip on a bar
Weighted Dips

Reps
Pulling
and
sets
Horizontal Row (Front Lever)

Vertical
Pullup
3*8
Wall Pullups
3*8
Horizontal Pulls with legsInverted
bent rows legs bent (horizontal
3*8 Step
Horizontal
Pulls
Inverted rows legs straight
3. Dead
hang
3*8 1
min
Inverted
rows one leg extended
Step 4. Chin over
3*8 the bar hold
15
sec
25
3*8 Step
5. 6Negative
Step
NegativeChinupsec
3*8 Step
Chinup
25
Tuck Kneews front lever rows
7.Jacknife
3*8 Step
pullup/
assisted
8. box
Assisted
3*8 Pullup
(leg
or bands
One tuck knee one leg extended rows/
Step 10.
Bent
Arm
3*8 (90 degree) hold
Struddle legs front rows
3*8 Step 10. Negative pullup
3*8 Step 11. Half Pullup
3*8
Step 12. Pull Up
Hanging V raise windhield wiper
3*8 Step 13. Close grip Pullup
3*8 Step
14.15.
Wide
grip Pullup
Step
Uneven
3*8 pullup
Step 16. Assisted 1
3*8 Step
orm Pullup
17. Assisted 1
3*8 Step
arm Pullup
18. 1/2Negative
One
3*8 Step
Arm pullup
19 One Arm
Pullup

2 min
2 min
3*8
3*8
3*8
3*8
3*8
3*8
3*8
3*8
Handstand Hold
3*8
Handstand -shrugs
3*8
Handtsand
bakance from left
to right shuffle
Handstand
stomach to the wall 2min
straddle
hold
3 sec each side
Handtsand
with stomach to the
wall
struddle
shoulder
taps
3*8
Switch, back to the wall
shoulder taps
3*8
Step 17. Half Handstand pushup 3*8
Step 18. Handstand Pushup
3*8
Step 19Wall Handstand diamon 3*8
Step 20. UNeven handtsand
Step 22. Lever Handstand 12.1min
Intermediate shrimps/ Superman squat.Next
Same
-->asBack
shrimp
lever
squats, but your back foot must com
One arm 1/2 handtsand pushup
Step 24 One arm handstand pushup
Step 23 Lever Handstand
Step 24 One arm handstand pushup

Pulling

Leg Work
Core work
Horizontal
Bodyline Work
Horizontal Row (Front Lever)
Leg Raises
Plank
Bridges
StepPistol
1. Squat
Vertical Pulls
Kneeling Plank
Short Bridges
ShoulderstandYou can start with Plank progression
Inverted rows legs bent (horizontal
Squat
row)
Kneeling Side Plank Straight Bridges
Inverted rows legs straight
2. Supported Squat
Knee tucks
Plank
Angeled bridges
Inverted rows one leg extended
3. Half squat
Flast knee raisies
Side Plank
Head bridges
Inverted rows legs elevated
4. Full squat
Flat bent leg raises
Decline plank
Half Brisges
nverted rows legs elevated one leg
5. extended
Close squat
Flat straight leg raising
Leg lift Plank
Full Bridges
Tuck Kneews front lever rows
Bulgarian split squats
Hanging bent knee raises
Arm and leg lift plank Wall Walking down
flat back front lever Begginer
Shripm
Forearm straght leg raises extended okank
Wall walking up
Box Squat
coachsquat
ne tuck knee one leg extended rows/
carlsingle leg
Hanging straight leg raises Wall Plank
Closing bridge
Struddle legs front rows
Hanging bent leg V raises
othrr core exercises Stand to stand bridge
Single legs box
Front
squat
lever
- down
rowsfromBox
behind,
then
Hanging
on the
straight
side leg
(skill
V development)
raises
dish
squats/
or hanging
chair
front lever pulls
squats
Haning toes to the bat
Hanging V raise windhield
Assisted
wipers one legged squat/
v up
One arm hanging
Balance
kne assisted one legged squats
lying kleg extenbsin
Weighted one leg s
arch
Progress to
rear support
the horizontal front lever position pull-up to the rings.
progesrr to dragon flag
Ice cream maker
One-arm front lever single legged squat
Weighted one legged squat
Renegade pistols
p squats, but your back foot must come off the floor before you come back up. This variation shifts the emphasis of the exercise to your qua
Advanced shrimps. Hold your back foot in your hand throughout the exercise. Your knee must touch the fl
Advanced shrimps. Hold your back foot ( the opposite) in your hand throughout the exercise. Your knee m
More advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try
The Elevated Shrimp

Streatches
Pectorals stretch
Lats Stretch
Triceps
and lats
stretch.
Pecs and rotator
cuffs stretch.
This calf stretch
Quadriceps stretch
Hamstring and
strech.
Adductors
hamstrings stretch
Cobra stretch
Cat streatch

Conditioning
(optional)
Sprints
Jump Rope
Jumping Jacks
Burpees

stand bridge

to dragon flag

hasis of the exercise to your quadriceps.

ise. Your knee must touch the floor in a controlled manner.
ghout the exercise. Your knee must touch the floor in a controlled manner.
while kneelinga nd then you try to go up