• Introduction Lunge with 25% Additional Bodyweight:

FLS/SE6
• Strength Chart

• Getting Started Mastery

• Mastery & Mastery Templates To move to the next progression, you must be able to perform
5 sets of Sr along with the coupled mobility.
• Training Cycles & Cyde Examples
Focus Points
• Front Lever 1) The rear knee should lightly brush the ground; do not allow
it to bounce off the ground.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Arch Up+ 10 lbs: FLS/SE6>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5r correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Note the deliberate tempo of the movement; do not swing or
bounce up into the reps.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Lunge with 50% Additional Bodyweight:
FLS/SE7
• Strength Chart

• Getting Started Mastery

• Mastery & Mastery Templates To move to the next progression, you must be able to perform
5 sets of Sr along with the coupled mobility.
• Training Cycles & Cyde Examples
Focus Points
• Front Lever 1) You may use whatever you like for weight; dumbbells,
plates, bars or sandbox across the shoulders.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxl r
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Arch Up + 25 lbs: FLS/SE7>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5r correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Set the crease of the hips on the edge of your support.

• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Lunge with 75% Additional Bodyweight:
FLS/SES
• Strength Chart

• Getting Started Mastery

• Mastery & Mastery Templates To move to the next progression, you must be able to perform
5 sets of Sr along with the coupled mobility.
• Training Cycles & Cyde Examples
Focus Points
• Front Lever 1) Maintain an upright torso during the step forward.
2) Full depth is achieved by the rear knee lightly touching.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Archup +351bs: FLS/SE8>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5r correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Pause at the top of each repetition.

• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Lunge with 100%.. Additional Bodyweight:
t-LS/SE9
• Strength Chart

• Getting Started Mastery

• Mastery & Mastery Templates To move to the next progression, you must be able to perform
5 sets of Sr along with the coupled mobility.
• Training Cycles & Cyde Examples
Focus Points
• Front Lever 1) It is not unusual for one leg to be stronger than the other.
2) The weaker leg will decide the weight and reps used.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mastery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Archup +451bs: FLS/SE9>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5r correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Descend completely at the bottom of each repetition.
2) Smooth and controlled reps; no jerking or swinging up.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Box Headstand Pushup: HBP/PE15
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility.

• Traming Cycles & Cycle Examples Focus Points

1) Place and keep your hips directly over the shoulders.
• Front Lever
2) The head should touch just in front of the hands.
• Straddle Planche
• Block 1: For if you are not remotely close to mastery
• Side Lever

• Manna Week 1 = 3xlr

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3xlr (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Bent Arm Prone Static: HBP/PE15>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Note the 90 degree angles between the upper and lower
arm and the upper arm and torso.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Negative Headstand Pushup: HBP/PE16
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Those who are more advanced may perform these free
• Front Lever standing, although on the wall will count for mastery.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Bent Arm Prone Rep: HBP/PE16>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 1Or correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Press the shoulder firmly into the ground before beginning
and then maintain this pressure throughout.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Free HeSPU: HBP/PE17
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Only reps that achieve a steady HS count for your total.
• Front Lever 2) Note that the head is forward at the bottom of each rep.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Clasped Static: HBP/PE17iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Pull the elbows as high as possible by strongly retracting
the scapula.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Elevated Headstand Pushup: HBP/PE18
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility.

• Traming Cycles & Cycle Examples Focus Points

1) Use books, panel mats, etc; anything that allows a gradual
• Front Lever
increase In the depth of the movement is fine.
• Straddle Planche
• Block 1: For if you are not remotely close to mastery
• Side Lever

• Manna Week 1 = 3xlr

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3xlr (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Clasped Rep: HBP/PE18iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 1Or correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Keep the chest and forehead pressed into the ground; the
movement occurs in the scapula and arms only.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
 -

• Introduction Wall Handstand Pushup: HBP/PE19

• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility.

• Traming Cycles & Cycle Examples Focus Points

1) Only reps that nearly touch shoulders to the hands count.
• Front Lever
2) Elevate and protract the scaps at the top of each rep.
• Straddle Planche
• Block 1: For if you are not remotely close to mastery
• Side Lever

• Manna Week 1 = 3xlr

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3xlr (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Chicken Wing Static: HBP/PE19>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Pull the elbows towards each other by retraction.
2) Do not lift the chest off the ground to attempt more ROM.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Pseudo Planche Pushup+: HBP/PE20
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) The hands should be just in front of the hips to count.
• Front Lever 2) Do not touch the chest as the feet leave the floor.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3 x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Chicken Wing Rep: HBP/PE20>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 1Or correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Note that the hands remain stationary on the lower back.
2) Fully retract the scapula at the top of each repetition.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Planche Dip: HBP/PE21
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Although a straddle is demonstrated, a tuck is also fine.
• Front Lever 2) Begin planching forward from the bottom of the movement.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r ( deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Vertical Chicken Static: HBP/PE21 >iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Move the hands as close together as possible then start.
2) Focus on pulling the hands apart for the duration.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Modified Planche Pushup: HBP/PE22
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Keep the hips at shoulder height during the ascent.
• Front Lever 2) Press out completely to the tuck PL for the rep to count.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxl r
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone Retraction One: HBP/PE22>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 1Or correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Keep the hands in line with the shoulders.
2) Focus on fully retracting the scapula.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Prone Retraction Two: HBP/SE1 >iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Fully retract the scapula at the top of each repetition.

• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Chest Roll 2: HBP/SE2
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Maintain a curve in the back to be efficient in your roll.
• Front Lever 2) Wait until the feet are vertical to begin pressing upward.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone External Rotation One: HBP/SE2>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 1Or correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Raise the forearms as high as possible while
simultaneously pressing the shoulders downward.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Chest Roll 3: HBP/SE3
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) During the press the shoulders will pull backward towards
• Front Lever the hands during the ascent.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone External Rotation Two: HBP/SE3>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maximal strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) The elbows rema in firmly pressed into the ground as the
forearms are ra ised.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Chest Roll 4: HBP/SE4
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) The degree of arch in the back will lessen the closer the
• Front Lever body gets to handstand .
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r ( deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone Retraction Three: HBP/SE4>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 1Or correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Keep the elbows in line with the shoulders.
2) The arms should lift off the ground as a single unit.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Chest Roll 5: HBP/SE5
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Continue pressing the shoulders forward in front of the
• Front Lever hands to balance during the descent .
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone Retraction Four: HBP/SE5>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Note the 90 degree angle between the upper and lower
arms.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Chest Roll 6: HBP/S6E
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) A slow controlled descent must be demonstrated.
• Front Lever 2) Only minimal arch is allowed during the bottom static.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone External Rotation Three:
HBP/SE6>iM
• Strength Chart

• Getting Started Mastery

• Mastery & Mastery Templates To move to the next progression, you must be able to perform
1Or correctly and with full range of motion after each set of the
• Training Cydes & Cyde Examples coupled strength element.
Remember that mobility is not a maximal strength endeavor,
• Front Lever
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever
Focus Points
• Manna
1) Do not allow the torso to lift while raising the hands.
• Single Leg Squat 2) Keep the chest and elbows as low as possible.

• Hollow Back Press

• Rope Climb
• Introduction 1/2 Hollow Back Press: HBP/SE7
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Partially press upward toward the handstand, before
• Front Lever allowing the body to settle down in the headstand.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Prone External Rotation Four: HBP/SE7>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Keep the shoulders pressed down to the floor.
2) Keep the elbows pressed firmly into the sides.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Hollow Back Press (HBP): HBP/SE8
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Note how far in front of the hands the shoulders are in the
• Front Lever bottom of this movement.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxl r
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1 r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Cuban Press: HBP/SES>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates Sr correctly and with full range of motion after each set of the
coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maximal strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Note that the two 90 degree angles, torso/upper arm and
upper arm/lower arm, are maintained at all times.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Wide Grip L Pull-up: RC/PE15
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Use approximately a double shoulder width grip.
• Front Lever 2) Maintain a horizontal L-sit during the entire pull-up.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Shoulder Distraction Three: RC/PE15>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates Sr (each arm) correctly and with full range of motion after each
set of the coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maximal strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Focus on circling against the resistance with the shoulder.
2) The hands, and the arms, are merely hooks.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Pullover: RC/PE16
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Keep the chin over the bar as the toes come up and over.
• Front Lever 2) Allow the legs to drop downward as you press to support.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Shoulder Distraction Four (504):
RC/PE16>iM
• Strength Chart

• Getting Started Mastery

• Mastery & Mastery Templates To move to the next progression, you must be able to perform
Sr (each arm) correctly and with full range of motion after each
• Training Cydes & Cyde Examples set of the coupled strength element.
Remember that mobility is not a maximal strength endeavor,
• Front Lever
but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever
Focus Points
• Manna
1) Step away from the resistance band anchorage point until
• Single Leg Squat you feel the shoulder being pulled mildly into distraction.

• Hollow Back Press

• Rope Climb
• Introduction Naners: RC/PE17
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) The arms never straighten in the hang for this variation.
• Front Lever 2) The chin will always remain above the bar.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction ST Lat 1: RC/PE17>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s (each arm) correctly and with full range of motion after
each set of the coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Press outward with both the forearm and the hips to create
stretch in the lats .
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction TOPS Pull: RC/PE18
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Completely bend the arms at the bottom.
• Front Lever 2) Do not allow the body to pike at any time.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxl r
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction ST Lat 2: RC/PE18>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 10r (each arm) correctly and with full range of motion after
each set of the coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) The body will fee l somewhat tilted at the start.
2) The top arm should be fully extended in the stretch.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Yewkis: RC/PE19
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Pull the body up to a bent arm horizontal front lever.
• Front Lever 2) The arms will bend only to approximately 90 degrees.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r ( deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction ST Lat 3: RC/PE19>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s (each arm) correctly and with full range of motion after
each set of the coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Press outward with the forearm and inside foot, while at
the same time pressing the outside foot downward.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction 1/2 Front Lever Pull: RC/PE20
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Moving slowly and deliberately makes the potential swing
• Front Lever that this exercise can generate easier to control.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction ST Lat 4: RC/PE20>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5r (each arm) correctly and with full range of motion after each
set of the coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Remember to press the outside foot strongly downward.
2) The inside foot will remain firmly on the rail.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Front Lever Pull: RC/PE21
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) The body will maintain PPT and scapular protraction.
• Front Lever 2) Slow and steady builds more strength; don't go too fast.
• Straddle Planche
~ Block 1: For If you are not remot ely close t o mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Undergrip Hang: RC/PE21 >iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Allow the scapula to fully elevate during this stretch.
2) A shoulder width or narrower grip is most effective.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Circle Front Lever Pull: RC/PE22
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 1Or (5r each way) along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Bring the chin fully above the bar in the back of each rep.
• Front Lever 2) Focus on making the sides of the circle fully extended.
• Straddle Planche
~ Block 1: For If you are not remotely close to mastery
• Side Lever

• Manna Week 1 = 3x2r

Week 2 = Sx2r
• Single Leg Squat Week 3 = 3x4r
Week 4 = 3x2r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction One Arm Overgrip Hang: RC/PE22>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 30s (each arm) correctly and with full range of motion after
each set of the coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maxim al strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Remember to completely elevate the scapula.
2) Let the lats disengage and sink into the stretch.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Czech 1: RC/SE1
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r (each hand on top for 5 reps) along with the
coupled mobility.
• Training Cycles & Cyde Examples
Focus Points
• Front Lever 1) Grasp the bottom hand near the wrist of the top hand.
2) After 5 reps, switch hands and do 5 more reps.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r ( deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Scap Pull: RC/SE1>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5r correctly and with full range of motion after each set of the
coupled strength element.
• Training Cydes & Cyde Examples
Remember that mobility is not a maximal strength endeavor,
but one of slow and steady progress. Do not be concerned if
• Front Lever
your range of motion does not initially match that of the video.
As you train this over one or more programming blocks, your
• Straddle Planche
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Using the scaps, strongly retract and arch backward.
2) Do not bend the arms.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Czech 2: RC/SE2
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Grasp the bottom hand near the elbow of the top hand.
• Front Lever 2) Pull the bottom hand down towards the hip.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction One Arm Assisted Rotation: RC/SE2>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates Sr (each arm) correctly and with full range of motion after each
set of the coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maximal strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Rotate the body in as complete a circle as possible. Return
to the start and then rotate in the opposite direction.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
 ·~

• Introduction Czech 3: RC/SE3

• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r (each hand on top) along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Po ints

1) Grasp the bottom hand near the shoulder of the top hand.
• Front Lever 2) You are performing 10 reps total; 5 right and 5 left on top.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r (deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction One Arm Rotation: RC/SE3>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates Sr (each arm) correctly and with full range of motion after each
set of the coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maximal strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) You will feel this stretch from the wrist all the way down into
the upper chest and lat.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Czech 4: RC/SE4
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5r along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) The bottom hand will now release the rope and reach
• Front Lever upward to full extension during each rep.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna Week 1 = 3x1r

Week 2 = Sxlr
• Single Leg Squat Week 3 = 3x2r
Week 4 = 3x1r ( deload)
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction One Arm Scap Pull: RC/SE4>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates Sr correctly and with full range of motion after each set of the
coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maximal strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you train this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Pull down strong ly while leaning backward.
2) There will be a slight tilt to the side.
• Single Leg Squat

• Hollow Back Press

• Rope Climb
• Introduction Rope Climb: RC/SE5
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates 5 sets of 5x5/4 (on 16' rope) along with the coupled mobility.

• Training Cycles & Cyde Examples Focus Points

1) Pull the top hand down to the chest on each pull.
• Front Lever 2) Keeping the elbows slightly bent will increase your grip.
• Straddle Planche
~ Block 1: For If you are not remot ely close to mast ery
• Side Lever

• Manna We ek 1 = 3x1/4 RC
We ek 2 = Sxl/4 RC
• Single Leg Squat Week 3 = 3x1/2 RC
We ek 4 = 3x1/4 RC { deload )
• Hollow Back Press

• Rope Climb • Block 2: If you can do some sets, but not at mastery

• Block 3: If you need more endurance to achieve mastery

• Introduction Lat Fly: RC/SES>iM
• Strength Chart
Mastery
• Getting Started
To move to the next progression, you must be able to perform
• Mastery & Mastery Templates Sr correctly and with full range of motion after each set of the
coupled strength element.
• Traming Cycles & Cycle Examples
Remember that mobility is not a maxim al strength endeavor,
• Front Lever but one of slow and steady progress. Do not be concerned if
your range of motion does not initially match that of the video.
• Straddle Planche
As you tra in this over one or more programming blocks, your
body will naturally adapt.
• Side Lever Focus Points
• Manna 1) Fully protract the scapula in the rear of the movement.
2) Fully retract the scapula in the front of the movement.
• Single Leg Squat

• Hollow Back Press

• Rope Climb