Warm Up

I. Dynamic Stretches 5-10 reps II. Bodyline Drills

Shoulder Rolls Plank
Scapular Shrugs Side Plank (Right)
Cat-Camels Side Plank (Left)
Band: Stra Reverse Plank
Band: Straight arm overhead pull downs Hollow Hold
Band: Straight arm chest flies Arch Hold
band: dislocates If you are not feeling warmed up: 10-20
Burpees or Squat jumps
wrist mobility exercises
front and side leg swings

Skill Work
I. Support Practice II. Handstand III. Skin The
Progression Cat
Progression
Lvl 1: Parallel Bar Support Lvl 1: Wall Plank Lvl 1: 30 sec Dead
Hang
Lvl 2: Ring Support Hold Lvl 2: Wall Handstand Lvl 2: 20 sec Inverted
Hang
Lvl 3: Rings Turned Out Lvl 3: Freestanding Handstand Lvl 3: Skin The cat
Support Hold (RTO Support)

Strength Work (~40-60 minutes)

First Pair
I. Pull Up Progression II. Dip Progression
(Skip These if you can’t do (Skip these if you can't do 3x8 diamond
3x8 Horizonntal Rows) push-ups.)
Lvl 1 : Pull-up Negatives Lvl 1: Parallel Bar Dip
Lvl 2 : Pull-ups Lvl 2 : Ring Dips
Lvl 3 : L-Sit Pull Ups Lvl 3 :Rings L-Sit Dips
Lvl 4 : Bar pull-overs Lvl 4 : Weighted Dips
Lvl 5 :Weighted Pull ups Lvl 5 :
Lvl 6 : Lvl 6 :
Second Pair
I. L-Sit progression Squat Progression

Lvl 1 : Foot Supported L-sit Lvl 1 :Assisted Squat

Lvl 2 : One-Leg Foot Supported L-sit Lvl 2 :Squat
Lvl 3 :Tuck L-sit Lvl 3 :Step Ups
Lvl 4 :Advanced Tuck L-sit or One Leg Lvl 4 :Deep Step-ups
L-sit
Lvl 5 : L-sit Lvl 5 :
Third Pair
I. Push Up progression II. Row Progression
Lvl 1 : Vertical Push Up Lvl 1 :Vertical Rows
Lvl 2 : Incline Push Up Lvl 2 :Incline Rows
Lvl 3 :Full Push Up Lvl 3 :Horizontal Rows
Lvl 4 :Diamond Push Up Lvl 4 :Wide Rows
Lvl 5 : Rings wide Push Up Lvl 5: Choose Only One Path
Lvl 6 : Rings Pushup I. Weighted Inverted Rows
Lvl 7 : RTO Pushup II. Straight Arm III. Bent Arm
(Front Lever Progression
Progressions) (One Arm
Rows
Progressions)
Lvl 8 : RTO PPPU Lvl 1 : Tuck Front Lever Lvl 1 : Archer Rows
(3x10- 30 secs)
Lvl 2 : Tuck Front Lever Lvl 2 : One Arm Rows
Pulls (3x5-8)
Note: The
Recommended Routine
programming is not
designed to get you to a
full front lever. The
progression above is
very simple and made to
introduce you to the
element.