BEGINNER

• Total : ~ 30 mins

• Fist Knuckle Raises

3 Sets of 10 Reps. No Rest

• Supine HS alignment

3 Sets 30-60 secs. 60-90 secs Rest

• Prone HS alignment

3 Sets 30-60 secs. 60-90 secs Rest

• Chest to Wall HS

3-5 Sets 30-60 secs. 1:2 or 1:1 Work:Rest

• Frogstand

3 Sets 15-30 secs. 60 secs Rest

INTERMEDIATE

NB!! - The Goal is not to balance, but to rebalance

• Fist knuckle Raises

1-3 sets 10 Reps. No Rest

• Prone/Supine HS drill

2 Sets 60 sec. 90 sec Rest

• Chest to Wall

1-2 Sets 60 sec. 90 sec Rest

• Double Heel Pulls

3-5 Sets 5-15 Reps. 60-90 sec Rest

• Double Toe Pulls

3-5 Sets 5-15 Reps. 60-90 sec Rest

• Fist knuckle raises

50 Slow Reps in easier variation