Front Lever 1 Straddle Planche 1 Side Lever 1 Single Leg Squat 1

1 FL/PE1 Bent Hollow Body Hold (bHBH) SPL/ PE 1 Scapular Shrug SL/PE1 Arched Body Hold (ABH) SLS/PE1 Deck Squat
Mastery 5*60s Mastery 5*15r Mastery 5*60s Mastery 5*15r
IM Cat Cow 5r IM Swivel Hips 5r IM Standing Hip Circle 10r IM Skiers 10r
2 FL/PE2 Bent Hollow Body Rock (bHBR) SPL/PE2 Forearm Plank SL/PE2 Arched Body Rock (ABR) SLS/PE2 Cossack Squat
Mastery 5*60r Mastery 5*60s Mastery 5*60r Mastery 5*15r
IM Table 30s IM Straddle Running Man 10r IM Standing Trunk Circle 10r IM Twisting Squat 10r
3 FL/PE3 Straddle Hollow Body Hold (sHBH) SPL/PE3 Plank (PLK) SL/PE3 Arch Up (AU) SLS/PE3 Side to Side Squat
Mastery 5*60s Mastery 5*60s Mastery 5*15r Mastery 5*10r
IM Straddle Modified Reverse
IM Table Rock 5r Hyper 5r IM Elbow Bounces 10r IM Inside Squat 5r
SLS/PE 4 Speed Skater Squat
4 FL/PE4 Straddle Hollow Body Rock (sHBR) SPL/PE4 Single Arm Plank SL/PE4 Curl Up (SSS)
Mastery 5*60r Mastery 5*30s Mastery 5*15r Mastery 5*5r
IM Standing Weighted Oblique
IM Table Inside Out 5r IM Straddle Donkey Kick 10r Stretch 30s IM Natural Leg Extension 5r
5 FL/PE5 Hollow Body Hold (HBH) SPL/PE5 Planche Lean (PLL) SL/PE5 Straddle Reverse Leg Lift SLS/SE1 Hawaiian Squat (HaS)
Mastery 5*60s Mastery 5*30s Mastery 5*15r Mastery 5*5r
IM Prone Half Straddle Planche
IM Shoulder Bridge 30s Hold 10s IM Standing Weighted Oblique 5r IM Shoulder Bridge Leg Curl 5r
SPL/PE6 Elevated Planche Lean
6 FL/PE6 Hollow Body Rock (HBR) (EPP) SL/PE6 Reverse Leg Lifts
Mastery 5*60r Mastery 5*30s Mastery 5*15r
IM Prone Half Straddle Planche Leg
IM Shoulder Bridge Rock 5r Extension 10r IM Outside Inside Back 5r
 Hollow Back Press 1 Rope Climb 1 Manna 1
1 HBP/PE1 Incline Pushup RC/PE1 Hinge Row MN/PE1 Tuck Up
Mastery 5*15r Mastery 5*15r Mastery 5*15r
IM German Arm Swing 10r IM Upright Lat Lean IM Stiff Leg Windmill 5r
2 HBP/PE2 Pushup RC/PE2 Incline Row MN/PE2 Straddle Up
Mastery 5*15r Mastery 5*15r Mastery 5*15r
IM Xiaopeng Forward 5r IM Bent Sideways Lat Stretch IM Jefferson Curl 5r
3 HBP/PE3 Pseudo Planche Push up (PPP) RC/PE3 Ground Rows MN/PE3 V-Up
Mastery 5*10r Mastery 5*10r Mastery 5*15r
IM Xiaopeng Backward 5r IM Bent Sideways Stretch 30s IM Pike Lean 30s
MN/PE4 Half Tuck Hanging Leg
4 HBP/PE4 Bench Dip RC/PE4 Elevated Rows Lift
Mastery 5*10r Mastery 5*10r Mastery 5*5r
IM Standing Weighted Pike Hang
IM Double Arm Circle Backward 10r IM Bent Twisted Lat Reps 10r 30s
5 HBP/PE5 Negative Parallel Bar Dip RC/PE5 Bulgarian Row MN/PE5 Half Hanging Leg Lift
Mastery 5*5r*10s Master 5*5r Mastery 5*15r
IM Double Arm Circle Forward 10r IM Overgrip Bent Lean 30s IM Vertical Pike Walk 5r

6 HBP/PE6 Parallel Bar Dip RC/PE6 Bent Arm Chin Hang MN/PE6 Negative Hanging Leg Lift
Mastery 5*5r Mastery 5*60s Mastery 5*5r*10s
IM Single Arm Bent Cat 30s IM Overgrip Bent Pull 5r IM Vertical Pike Pull 5r
 Wrist Pushup First Knuckle Pushup Wrist Rock Fingertip Pushup
1 WP/PE1 Wall Wrist Walk FKP/PE1 Wall First Knuckle Pushup WR/PE1 Wall Wrist Rock Walk FTP/PE1 Wall Fingertip Walk
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r
WR/PE2 Long Hollow Wrist Rock FTP/PE2 Long Hollow Fingertip
2 WP/PE2 Long Hollow Wrist Walk FKP/PE2 Long Hollow First Knuckle Walk Walk Walk
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r

3 WP/PE3 Kneeling Wrist Walk FKP/PE3 Kneeling First Knuckle Walk WR/PE3 Kneeling Wrist Rock Walk FTP/PE3 Kneeling Fingertip Walk
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r
4 WP/PE4 Wrist Walk FKP/PE4 First Knuckle Walk WR/PE4 Wrist Rock Walk FTP/PE4 Fingertip Walk
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r
5 WP/SE1 Wall Wrist Pushup FKP/SE1 Wall First Knuckle Pushup WR/SE1 Wall Wrist Rock FTP/SE1 Wall Fingertip Pushup
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r
FKP/SE2 Long Hollow First Knuckle FTP/SE2 Long Hollow Fingertip
6 WP/SE2 Long Hollow Wrist Pushup Pushup WR/SE2 Long Hollow Wrist Rock Pushup
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r
FTP/SE3 Kneeling Fingertip
7 WP/SE3 Kneeling Wrist Pushup FKP/SE3 Kneeling First Knuckle Pushup WR/SE3 Kneeling Wrist Rock Pushup
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r
8 WP/SE4 Wrist Pushup FKP/SE4 First Knuckle Pushup WR/SE4 Wrist Rock FTP Fingertip Pushup
Mastery 5*5r Mastery 5*5r Mastery 5*5r Mastery 5*5r

Handstand One
Wrist Stretch 1
Wrist Stretch 2
Wrist Stretch 3
Wrist Stretch 4
10 Reps before Workout
 Handstand Prep
1 HS/PE1 Tripod HS/PE7 30 Second Wall Handstand
Mastery 5*60s Mastery 5*30s
IM Static Seated Shoulder Flexion IM Prone Overgrip Dislocated with
with Weighted Bar 10s Weighted Bar 5r
2 HS/PE2 Headstand (HeS) HS/PE8 30 Rep Handstand Wall Run
Mastery 5*60s Mastery 5*30r

IM Static Seated Shoulder Extension IM Prone Undergrip Dislocated with

with Weighted Bar 10s Weighted Bar 5r
3 HS/PE3 Forearm Headstand (FHeS) HS/PE9 60s Wall Handstand
Mastery 5*60s Mastery 5*60s

IM Static Seated Shoulder Flexion

Reps with Weighted Bar 5r IM Standing Posterior Pelvic Tilt (PPT) 5r
HS/PE4 Supine Floor Handstand
4 Flexion with Weighted Bar HS/PE10 60 Rep Handstand Wall Run
Mastery 5*30s Mastery 5*60r
IM Standing Shoulder Extension with
Weighted Bar 5r IM Prone Posterior Pelvic Tilt (PPT) 5r
HS/PE5 Prone Floor Handstand
5 Flexion with Weighted Bar HS/PE11 Wrist Wall Handstand
Mastery 5*30s Mastery 5*60s
IM Standing Overgrip Dislocated with
Weighted Bar 5r IM Bent Supine Posterior Pelvic Tilt 5r

HS/PE6 Prone Floor Handstand

6 Flexion Pulses with Weighted Bar HS/PE12 Forearm Supported Handstand
Mastery 5*10r Mastery 5*60s
IM Standing Undergrip Dislocated
with Weighted Bar 5r IM Supine Posterior Pelvic Tilt 5r