Recommended Routine

Warm Up Strength Work - Pair 1 Strength Work - Pair 3

Dynamic Stretches 5-10 Min 3x8 Pull-Up Prog. 6-10 Min 3x8 Push-Up Prog. 6-10 Min
Band dislocates 5-10 Reps Pull-Up Negatives 10-Sec Progression 1 Vertical Push-Up Progression 1
Squat sky reach 5-10 Reps Pull-Ups Progression 2 Incline Push-Up Progression 2
GMB Wrist Prep 5-10 Reps L-Sit Pull-Ups Progression 3 Full Push-Up Progression 3
Arch hangs 5-10 Reps Bar Pull Overs Progression 4 Diamond Push-Up Progression 4
Support hold 30 Sec Rings Wide Push-Up Progression 5
3x8 Dipping Prog. 6-10 Min Rings Push-Up Progression 6
Bodyline Drills 5-10 Min Parallel Bar Dips Progression 1 RTO Push-Up Progression 7
Plank 10-60 Sec Ring Dips Progression 2 RTO PPPU Progression 8
Side Plank 10-60 Sec Rings L-Sit Dips Progression 3
Reverse Plank 10-60 Sec 3x8 Row Prog. 6-10 Min
Hollow Hold 10-60 Sec Strength Work - Pair 2 Vertical Rows Progression 1
Arch Hold 10-60 Sec 3x10-30sec L-Sit Prog. 6-10 Min Incline Rows Progression 2
Foot Supported L-Sit Progression 1 Horizontal Rows Progression 3
Skills Work One-Leg Foot Supported L-Sit Progression 2 Wide Rows Progression 4
Skin the cat 2-3 Min Tuck L-Sit Progression 3 Tuck Front Lever Progression 5
Dead Hang Progression 1 Adv. Tuck L-Sit or One-Leg L-Sit Progression 4 Tuck Ice Cream Maker Progression 6
Inverted Hand Progression 2 L-Sit Progression 5 Tuck Front Lever Rows Progression 7
Skin the cat Progression 3 Adv. Tuck Front Lever Progression 8
3x8 Squat Prog. 6-10 Min Archer Rows Progression 9
Handstand Progression 5-10 Min Assisted Squat Progression 1 One Arm Rows Progression 10
Wall Plank Progression 1 Squat Progression 2
Wall Handstand Progression 2 Step-Ups Progression 3
Freestanding Handstand Progression 3 Deep Step-Ups Progression 4
 Date
Warmup
Dynamic Stretches
Bodyline Drills
Skill work
Level

Handstand Progression Reps

Level

Skin the Cat Progressio Reps

Strength work 1
Level

Pull-up Progression Reps

Level

Dip Progression Reps

Strength work 2
Level

L-sit Progression Reps

Level

Squat Progression Reps

Strength work 2
Level

Push-up Progression Reps

Level

Row Progression Reps