Week 1, Day 1
5×3+ Pull Up
5×8+ Swiss Ball Leg Curl * on both side
5×10 Body Weight Split Squat * on both sides
5×10+ Diamond Push Up (slow tempo)
5×5 V Up
5×5 Bridge
Day 2
5×10 Body Weight One Legged Dead Lift *alternating sides
5×5 Cossack Squat *alternating sides
5×30 Seconds Plank to Push Up
5×10 Forward Lunge * on each leg
5×10 Calf Raise
Day 3
5×5 King Deadlift
5×10 Close Grip Strict Push Up
5×20 Flying Lunges * alternating
3×10 Horse Stance Squats
3×10 Walkouts to FIngers
3×20 Seconds RKC Plank
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
3×5+ Pull Ups
3×20 Walking Split Squat on Beam *alternating sides
3×10 Knees to Elbows
5×5 Body Weight Windmills
5×30 Seconds Handstand Hold *Handstand Push Up or Progression
5×5 Pike Sit Up
Day 2
4×5 Pull Ups
4×30 seconds of Bird Pickers *Right Side
4×30 seconds of Bird Pickers * Left Side
4×10 Unbroken Knees to Elbows
5×1 Down Dog to Flip Dog to Bridge
5×1 Forearm Handstand Hold (or progressions)
5×1 Max Handstand Hold x 3
Day 3
5×10 Rear Leg Elevated Split Squat * on each side
5×30 Seconds Janda Situps
5×25 Air Squats
5×30 Seconds Kimura Sit Ups
5×10 Wide Grip Push Ups
5x 30 Seconds Alternating Abdominal Single Leg Lift Twist
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
5×3+ Pull Up
5×8+ Swiss Ball Leg Curl * on both side
5×10 Body Weight Split Squat * on both sides
5×10+ Diamond Push Up (slow tempo)
5×5 V Up
5×5 Bridge
Day 2
5×10 Unweighted One Legged RDL *alternating sides
5×5 Cossack Squat *alternating sides
5×30 Seconds Plank to Push Up
5×10 Forward Lunge * on each leg
5×10 Calf Raises
Day 3
5×5 King Squat
5×10 Close Grip Strict Push Up
5×20 Flying Lunges * alternating
3×10 Horse Stance Squats
3×10 Walkouts to Fingers
3×20 Seconds RKC Plank
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
3×5+ Pull Ups
3×20 Walking Split Squat on Beam *alternating sides
3×10 Knees to Elbows
5×5 Body Weight Windmills
5×30 Seconds Handstand Hold *Handstand Push Up or Progression
5×5 Pike Sit Up
Day 2
4×5 Pull Ups
4×30 seconds of Bird Pickers *Right Side
4×30 seconds of Bird Pickers * Left Side
4×10 Unbroken Knees to Elbows
5×1 Down Dog to Flip Dog to Bridge
5×1 Forearm Handstand Hold (or progressions)
5×1 Max Handstand Hold x 3
Day 3
5×10 Rear Elevated Split Squat * on each side
5×30 Seconds Janda Situps
5×25 Air Squats
5×30 Seconds Kimura Sit Ups
5×10 Wide Grip Push Ups
5x 30 Seconds Alternating Abdominal Single Leg Lift Twist
Click on the number below that corresponds to the week of training you’re in.
Week 5, Day 1
5×3+ Pull Up
5×8+ Swiss Ball Leg Curl * on both side
5×10 Body Weight Split Squat * on both sides
5×10+ Diamond Push Up (slow tempo)
5×5 V Up
5×5 Bridge
Day 2
5×10 Body Weight One Legged Dead Lift *alternating sides
5×5 Cossack Squat *alternating sides
5×30 Seconds Plank to Push Up
5×10 Forward Lunge * on each leg
5×10 Calf Raises
Day 3
5×5 King Deadlift
5×10 Close Grip Strict Push Up
5×20 Flying Lunges * alternating
3×10 Horse Stance Squats
3×10 Walkouts to FIngers
3×20 Seconds RKC Plank
Click on the number below that corresponds to the week of training you’re in.
Week 6, Day 1
3×5+ Pull Ups
3×20 Walking Split Squat on Beam *alternating sides
3×10 Knees to Elbows
5×5 Body Weight Windmills
5×30 Seconds Handstand Hold *Handstand Push Up or Progression
5×5 Pike Sit Up
Day 2
4×5 Pull Ups
4×30 seconds of Bird Pickers *Right Side
4×30 seconds of Bird Pickers * Left Side
4×10 Unbroken Knees to Elbows
5×1 Down Dog to Flip Dog to Bridge
5×1 Forearm Handstand Hold (or progressions)
5×1 Max Handstand Hold x 3
Day 3
5×10 Rear Elevated Split Squat * on each side
5×30 Seconds Janda Situps
5×25 Air Squats
5×30 Seconds Kimura Sit Ups
5×10 Wide Grip Push Ups
5x 30 Seconds Alternating Abdominal Single Leg Lift Twist
Click on the number below that corresponds to the week of training you’re in.
Week 7, Day 1
5×3+ Pull Up
5×8+ Swiss Ball Leg Curl * on both side
5×10 Body Weight Split Squat * on both sides
5×10+ Diamond Push Up (slow tempo)
5×5 V Up
5×5 Bridge
Day 2
5×10 Body Weight One Legged Dead Lift *alternating sides
5×5 Cossack Squat *alternating sides
5×30 Seconds Plank to Push Up
5×10 Forward Lunge * on each leg
5×10 Calf Raises
Day 3
5×5 King Deadlift
5×10 Close Grip Strict Push Up
5×20 Flying Lunges * alternating
3×10 Horse Stance Squats
3×10 Walkouts to FIngers
3×20 Seconds RKC Plank
Click on the number below that corresponds to the week of training you’re in.
Week 8, Day 1
3×5+ Pull Ups
3×20 Walking Split Squat on Beam *alternating sides
3×10 Knees to Elbows
5×5 Body Weight Windmills
5×30 Seconds Handstand Hold *Handstand Push Up or Progression
5×5 Pike Sit Up
Day 2
4×5 Pull Ups
4×30 seconds of Bird Pickers *Right Side
4×30 seconds of Bird Pickers * Left Side
4×10 Unbroken Knees to Elbows
5×1 Down Dog to Flip Dog to Bridge
5×1 Forearm Handstand Hold (or progressions)
5×1 Max Handstand Hold x 3
Day 3
5×10 Rear Elevated Split Squat * on each side
5×30 Seconds Janda Situps
5×25 Air Squats
5×30 Seconds Kimura Sit Ups
5×10 Wide Grip Push Ups
5x 30 Seconds Alternating Abdominal Single Leg Lift Twist
Click on the number below that corresponds to the week of training you’re in.
Week 9, Day 1
5×3+ Pull Up
5×8+ Swiss Ball Leg Curl * on both side
5×10 Body Weight Split Squat * on both sides
5×10+ Diamond Push Up (slow tempo)
5×5 V Up
5×5 Bridge
Day 2
5×10 Body Weight One Legged Dead Lift *alternating sides
5×5 Cossack Squat *alternating sides
5×30 Seconds Plank to Push Up
5×10 Forward Lunge * on each leg
5×10 Calf Raises
Day 3
5×5 King Deadlift
5×10 Close Grip Strict Push Up
5×20 Flying Lunges * alternating
3×10 Horse Stance Squats
3×10 Walkouts to FIngers
3×20 Seconds RKC Plank
Click on the number below that corresponds to the week of training you’re in.
Week 10, Day 1
3×5+ Pull Ups
3×20 Walking Split Squat on Beam *alternating sides
3×10 Knees to Elbows
5×5 Body Weight Windmills
5×30 Seconds Handstand Hold *Handstand Push Up or Progression
5×5 Pike Sit Up
Day 2
4×5 Pull Ups
4×30 seconds of Bird Pickers *Right Side
4×30 seconds of Bird Pickers * Left Side
4×10 Unbroken Knees to Elbows
5×1 Down Dog to Flip Dog to Bridge
5×1 Forearm Handstand Hold (or progressions)
5×1 Max Handstand Hold x 3
Day 3
5×10 Rear Elevated Split Squat * on each side
5×30 Seconds Janda Situps
5×25 Air Squats
5×30 Seconds Kimura Sit Ups
5×10 Wide Grip Push Ups
5x 30 Seconds Alternating Abdominal Single Leg Lift Twist
Click on the number below that corresponds to the week of training you’re in.
Week 11, Day 1
5×3+ Pull Up
5×8+ Swiss Ball Leg Curl * on both side
5×10 Body Weight Split Squat * on both sides
5×10+ Diamond Push Up (slow tempo)
5×5 V Up
5×5 Bridge
Day 2
5×10 Body Weight One Legged Dead Lift *alternating sides
5×5 Cossack Squat *alternating sides
5×30 Seconds Plank to Push Up
5×10 Forward Lunge * on each leg
5×10 Calf Raises
Day 3
5×5 King Deadlift
5×10 Close Grip Strict Push Up
5×20 Flying Lunges * alternating
3×10 Horse Stance Squats
3×10 Walkouts to FIngers
3×20 Seconds RKC Plank
Click on the number below that corresponds to the week of training you’re in.
Week 12, Day 1
3×5+ Pull Ups
3×20 Walking Split Squat on Beam *alternating sides
3×10 Knees to Elbows
5×5 Body Weight Windmills
5×30 Seconds Handstand Hold *Handstand Push Up or Progression
5×5 Pike Sit Up
Day 2
4×5 Pull Ups
4×30 seconds of Bird Pickers *Right Side
4×30 seconds of Bird Pickers * Left Side
4×10 Unbroken Knees to Elbows
5×1 Down Dog to Flip Dog to Bridge
5×1 Forearm Handstand Hold (or progressions)
5×1 Max Handstand Hold x 3
Day 3
5×10 Rear Elevated Split Squat * on each side
5×30 Seconds Janda Situps
5×25 Air Squats
5×30 Seconds Kimura Sit Ups
5×10 Wide Grip Push Ups
5x 30 Seconds Alternating Abdominal Single Leg Lift Twist
Click on the number below that corresponds to the week of training you’re in.
