1 RECOMMENDED ROUTINE

WARM UP

DYNAMIC STRETCHES (5-10 reps each) BODYLINE WORK (10-60s hold each)

Wall Extensions Plank

• Back flat against surface (can start back on floor with legs bent up at • Top of pushup position: shoulders over wrists, head and neck in
90 degrees, then progress to sitting against a wall with legs out, then neutral position, butt in a solid rigid line, squeeze glutes and abs to
progress to regular standing) keep back in position
• Keep forearms parallel to body (move arms in arches to make this
possible) Side Plank
• Keep arms and hands flat against surface • Hand pointing parallel outward
• Hips and feet stacked, keep hips from sagging
Band (Shoulder) Dislocates • Can put bottom knee down if needed
• Better to use a stick than a band (to track progress and get extra • Raise top arm up, look up at hand when comfortable
stretching in forearms and wrists) • Use plank to transition to other side
• Start wide, keep a full grip, keep arms straight, ribcage down,
squeeze glutes (hollow body), elevate shoulders when going overhead Reverse Plank
• Go slowly - a rep forward and back should take 5 seconds • Fingers can face forward, sideways, or backward
• Raise hips up, extend one leg out at a time, retract (squeeze)
Cat-Camels shoulders together, open chest, relax head, don’t let chest and hips
• All fours collapse
• Lift head and chest up while letting stomach sink • Bring feet back to make more difficult
• Then round back, bring head and hips toward each other
• Avoid bending elbows and moving body forward and back Hollow Hold
• Glue lower back against floor
Scapular Shrugs • Knees up, tuck chin, extend arms to start
• On all fours • Progress to straight legs (shoulders away from ears) – point toes, flex
• Keep arms straight quads, squeeze inner thighs together
• Don’t move lower back or hips • Lower legs = more difficult (brace abs even more)
• To increase intensity, use plank (push up) position or use a band for • Raised arms = more difficult
resistance
Arch Hold
Full Body Circles • Arms by side, lifted chest (neutral neck), feet together, raise legs
• Roll from hips, fluid motion all around, doesn’t matter so much what • Arms overhead = more difficult
you do with arms • Breathe!
• Do both directions • Bring everything higher for last few seconds

Front/Back Leg Swings

• Brace 1 hand against wall for support
• Swing extended opposite arm front/back along with leg
• Stay tight through core, keep foot flexed

Side/Side Leg Swings

• Brace hands against wall for support
• Pivot on standing foot as you swing, keep other foot flexed
• Stay tight through core

Wrist Mobility Exercises

• Fingers Pulsing
• Palms Pulsing
• Side-to-Side Palm Rotations
• Front Facing Elbow Rotations
• Side-to-Side Wrist Stretch
• Rear Facing Wrist Stretch - Palms Down
• Rear Facing Wrist Stretch - Palms Up
• Rear Facing Elbow Rotations
• Forward Facing Wrist Stretch

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2 RECOMMENDED ROUTINE
SKILL WORK

HANDSTAND (5-10 min, rest as necessary) SUPPORT (2-3 min, rest as necessary)

General Form Cues General Form Cues

• Lock your elbows and knees • Arms straight, toes and butt flexed
• Glue your legs together and point the toes • Body straight or slightly hollow
• Hollow body - don’t let an arch come into your back! • Depress the shoulderblades
• Elevate the shoulders - try to cover your ears with your shoulder • Use 2 chairs in place of bars (use folded towels for padding)

I: Wall Plank II: Wall Handstand III: Handstand I: Parallel Bar II: Rings III: Rings Turned Out
• Feet against wall • Stomach towards • See General • Press shoulders • Keep rings • Palms facing out
• Don’t let hips sag wall Form Cues down parallel to body • Don’t lean with
• Feet higher and • 30s hold: start • Elbow pits face • Don’t sag forearms
higher until II taking one foot forward shoulders
off wall at a time • Feet and thighs
together

3 RECOMMENDED ROUTINE
STRENGTH WORK

FIRST PAIR (alternate sets, with 90s-3min rest between)

* skip until you can do diamond pushups and horizontal rows

Pullup Progression 3 x 5-8 Dipping Progression 3 x 5-8

• Body slightly hollow with straight legs throughout the whole exercise • Straight or slightly hollow body. No bending at the hips!
• If you cannot get straight legs, it’s preferable to keep the feet in front • Lock out the arms and depress the shoulderblades at the top
of the body rather than behind • Go as far down as you can
• Arms straight at the bottom, the rest will happen automatically • Elbows in
• Strive for chest to bar at the top (for this, the forearms have to deviate
from vertical, which may be a bit hard on the elbows, so build up to it I: Parallel Bar Dips II: Ring Dips III: Ring L-sit Dips
slowly) • See General • Start from a • Start with
• Keep the neck in a neutral position, avoid craning it to get your chin Form Cues support position tucked legs if too
over the bar with the rings difficult
• It’s natural for your legs to come forward, this keeps your center of turned out
mass under the bar (but don’t swing them)

I: Negative Pullup II: Pullup IV: Pullover

• Jump to top of • See General • Up: Pullup and
position, then Form Cues bring legs up,
slowly lower spin around bar
yourself until III: L-sit Pullup • Down: Roll
arms are straight • Pullup with legs forward, then
• Built up to 10s in L-sit position lower legs while
negative pullup

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3 RECOMMENDED ROUTINE
STRENGTH WORK [cont.]

SECOND PAIR (alternate sets, with 90s-3min rest between)

Squat Progression 3 x 5-8 L-sit Progression 3 x 10-30s

• Stand up straight at the top • The preferable way to do these is on the floor - makes cheating
• Sit back down rather than bending through the knees, think about impossible
keeping your shin vertical (it doesn’t have to be vertical) • Depress the shoulderblades, don’t let the shoulders shrug up!
• Go as low as you can, preferably until the hips are below the knees • No bending of the legs
• Don’t let the knees come inward on either the descend or the ascend, • Straight arms
think about pushing the knees out
I: Foot Supported III: Tuck L-sit V: L-sit
I: Assisted Squat III: Step-ups IV: Deep Step-ups • Legs straight in • Legs bent (about • See General
• Grab something • Putting one leg • Back foot does front, hands next 90° at the knee, Form Cues
in front of you up on a high not touch ground to thighs 45° at the hip
and use your object in front • Use back leg as • Push yourself up • Put your hands
hands to assist of you, put all little as possible (straight arms!), slightly in front
• Reduce of your weight leaving your feet of your butt and
assistance over on the front leg on the ground push yourself up
time and step up to • Hold position (straight arms!)
the object. Aim
II: Squat to minimize II: OneLeg Ft. Supp. IV: Adv. Tuck/OneLeg
• See General pushing off with • Foot supported • Either tuck less
Form Cues the back leg. L-sit, but raise than before by
• Use doorframe one of your legs extending legs
to assist at first up from the outwards or
ground stay tucked and
extend only one
leg straight

THIRD PAIR (alternate sets, with 90s-3min rest between)

Pushup Progression 3 x 5-8 Row Progression 3 x 5-8

• Hands turned out slightly • With your arms straight, before you initiate the actual row, pinch your
• Elbows stay close shoulder blades back together (retract) and if your shoulders are
• Hands slightly in front of shoulders hiking up, bring them down, away from the ears (depress)
• Keep butt in • Straight body
• Send shoulders forward, forearm stays vertical • Elbows in
• Arms straight at the bottom
I: Vertical Pushup V: Rings Wide Pushup VIII: RTO PPPU • Rings/bar to chest at the top
• Use a wall and • Start from plank • RTO plank, lean • Don’t let your shoulders shrug up
proper form on the rings forward until
• Down (allow shoulders are in I: Vertical Row V: Tuck Front Lever VII: TFL Row
II: Incline Pushup elbows to come front of hands • Use proper form • Actively depress • From tuck front
• As you can do out to the side, • Maintain forward • Can use a towel and retract lever position
3x8 sets (rest 2-3 rings can turn in) lean throughout, wrapped around scapulae (strong pull up as far as
min in between), until arm at 90° protract/depress doorknobs (bend activation of lats) you can while
move to lower • Up (turn out the shoulderblades legs) • Keep elbows body remains
angle rings again at at top completely horizontal
the top) • Increased II: Incline Rows straight
III: Full Pushup forward lean = • Lean back, VIII: Adv. TFL Row
• See General VI: Rings Pushup more difficult closer to VI: TuckIceCreamMkr • Same as TFL
Form Cues • Turn out the horizontal = • From top of Row, but with
rings at the top harder pullup position, body less tightly
IV: Diamond Pushup tuck legs tucked
• Put your hands VII: RTO Pushup III: Horizontal rows • Lean back, bring
close together • Starting from • Can use a table body horizontal
so the thumbs plank with rings • Lock arms
and index fingers turned out, IV: Wide Rows (important!) and
touch pushup with • Take a wider pause for 1s
• If this is too rings turned out grip (1.5 times • Pull body back to
difficult, put • This will feel a shoulder width) vertical
your hands a bit lot like a pseudo
further apart planche pushup
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