Week 1

Day 1

5 sets for quality:

• Chin up pull over x3
• Hollow body ring push up x10
• High box jump x10

Day 2

3 sets of:

• Bridge up and hold for 3 seconds x5
• 30seconds left split
• 30s right split
• 30s pancake

Day 3

Roll variations, 10-20 minutes:

• Forward roll
• Back roll
• Handstand forward roll
• Back extension roll

Day 4

3 sets of:

• Skin the cat x3
• 30s each leg - hip/quad stretch
• 30s pike stretch

Day 5

Lever variations, 10-20 minutes:

• Front lever
• Back lever
• Planche work

5 sets for quality:

• Strict muscle ups x2-5
• Right leg raises x5
• Left leg raises x5

Click on the number below that corresponds to the week of training you're in.