90-Day FlyStrong Bundle Workbook

Dylan Werner codyapp.com

 DAY 1
WRIST HEALTH

HOMEWORK

Welcome to FlyStrong. Who gives homework on the first day?

FLYSTRONG 1
 DAY 2
STRENGTH BASICS

HOMEWORK REPS
Scapular Shrugs 10 reps
Scapular Circles 10 reps
Hollow Body Rocks 20 reps

notes:

FLYSTRONG 1
 DAY 3
HANDSTAND PRINCIPLES

HOMEWORK REPS
Hollow Body Rocks 20 reps
Proper Vinyasas 10 reps
(down dog, plank, chaturanga, up dog)

notes:

FLYSTRONG 1
 DAY 4
CONSCIOUS FALLING

HOMEWORK REPS
Cartwheel left 10 reps
Cartwheel Right 10 reps
Cartwheel Fall off of the Wall 10 reps/ side

notes:

FLYSTRONG 1
 DAY 5
FOREARM STAND

HOMEWORK ROUNDS
Forearm Wall Sits 10 sec holds 10 rounds

Forearm Stand Shoulder Presses 10 reps 3 rounds

notes:

FLYSTRONG 1
 DAY 6
HANDSTAND FOUNDATIONS

HOMEWORK ROUNDS
Forearm Wall sits 10 sec holds 10 rounds

Handstand Facing Wall Max holds 5 rounds (log times)

notes:

FLYSTRONG 1
 DAY 7
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 1
 DAY 8
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS
Handstand facing wall head down holds
Max holds 5 reps (free standing, log times)

Handstand facing wall straddle/open

and close legs 5 reps

notes:

FLYSTRONG 1
 DAY 9
ARM BALANCE FOUNDATIONS

HOMEWORK REPS
Crow knees on elbows max hold 3 reps (Log times)

Handstand facing wall head down holds Max holds 5

reps (free standing, log times)

notes:

FLYSTRONG 1
 DAY 10
SIDE & FUNKY ARM BALANCES

HOMEWORK REPS
Side crow max hold 3 reps (Log times)
Side crow to Eka Pada Koundinyasana 1, 3 reps
Side crow Eka Pada Koundinyasana 2, 3 reps
Handstand facing wall head down holds Max holds
5 reps (free standing, log times)

notes:

FLYSTRONG 1
 DAY 11
FOREARM STAND

HOMEWORK ROUNDS
Forearm Wall Sits 10 sec holds 10 rounds

Forearm Stand Shoulder Presses 10 reps 3 rounds

Head down Forearm Stand 10 sec holds 3 rounds

notes:

FLYSTRONG 1
 DAY 12
HANDSTAND FOUNDATIONS

HOMEWORK ROUNDS
Forearm Wall sits 10 sec holds 10 rounds
Handstand Facing Wall Max holds 5 rounds (Log times)
Handstand Facing Wall Max holds 5 rounds
(head down and eyes closed, log times)

notes:

FLYSTRONG 1
 DAY 13
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS
Handstand facing wall head down holds Max holds 5 reps
(free standing) (Log times)

Handstand facing wall straddle/open and close legs 5 reps

Handstand facing wall straddle to diamond 5 reps

notes:

FLYSTRONG 1
 DAY 14
ARM BALANCE FOUNDATIONS

HOMEWORK REPS
Wall Sits 10 sec holds 10 rounds on Forearms or Hands

Crow knee to center 3 reps each side

Handstand Facing Wall Max holds 5 reps

(head down and eyes closed, log times)

notes:

FLYSTRONG 1
 DAY 15
PROFICIENCY TEST 1

PROGRESS TIME

Forearm wall sit 15 secs

Freestanding Forearmstand 20 secs (start on wall)
Freestanding handstand 10 sec (start on wall)
Freestanding handstand head down eyes closed 5 secs
(start on wall)

Crow pose 20 sec

FLYSTRONG 1
 DAY 16
SIDE & FUNKY ARM BALANCES

HOMEWORK REPS/ROUNDS
Side crow to EPK 1 (Eka Pada Koundinyasana 1) 5 reps

Funky Forearm Stand (with blocks) 10 sec hold 5 rounds

Funky single leg crow 5 reps each side

Handstand Facing Wall Max holds 5 reps

(head down and eyes closed, log times)

notes:

FLYSTRONG 1
 DAY 17
HANDSTAND FOUNDATIONS

HOMEWORK ROUNDS
Wall sits 10 sec holds 10 rounds on Hands or Forearms

Handstand Facing Wall Max holds 10 rounds (Log times)

Handstand Facing Wall Max holds 5 rounds

(head down and eyes closed, log times)

notes:

FLYSTRONG 1
 DAY 18
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 5 rounds
(free standing) (Log times)
Handstand facing wall straddle/open and close legs 8 reps

Handstand facing wall diamond to ball 8 reps

Handstand facing wall straddle to diamond Max holds 8 reps

notes:

FLYSTRONG 1
 DAY 19
FOREARM STAND

HOMEWORK ROUNDS
Wall sits 10 sec holds 10 rounds on Hands or Forearms

Forearm Stand Shoulder Presses 10 reps 3 rounds

Head down Forearm Stand 10 sec holds 3 rounds

Handstand Facing Wall Max holds 10 rounds (Log times)

notes:

FLYSTRONG 1
 DAY 20
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 5 rounds
(free standing) (Log times)

Handstand facing wall straddle/open and close legs 10 reps

Handstand facing wall diamond to ball 10 reps
Handstand facing wall straddle to diamond Max holds 10 rounds

notes:

FLYSTRONG 1
 DAY 21
ARM BALANCE FOUNDATIONS

HOMEWORK REPS/ROUNDS
Crow knee to center 10 reps each side

Crane pose max holds 3 rounds (Log times)

notes:

FLYSTRONG 1
 DAY 22
SIDE & FUNKY ARM BALANCES

HOMEWORK REPS/ROUNDS
Side crow to EPK 1 (Eka Pada Koundinyasana 1) 10 reps

Side crow EPK 2 (Eka Pada Koundinyasana 2) 10 reps

Funky Forearm Stand (with blocks) 10 sec hold 5 rounds

Funky single leg crow 10 reps each side

notes:

FLYSTRONG 1
 DAY 23
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 1
 DAY 24
FOREARM STAND

HOMEWORK ROUNDS
Wall Sits 10 sec holds 10 rounds on Hands or Forearms

Forearm Stand Shoulder Presses 10 reps 3 rounds

Head down Forearm Stand 10 sec holds 3 rounds

notes:

FLYSTRONG 1
 DAY 25
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 5 rounds
(free standing) (Log times)

Handstand facing wall straddle/open and close legs 10 reps

Handstand facing wall diamond to ball 10 reps
Handstand facing wall straddle to diamond Max holds 10 reps

notes:

FLYSTRONG 1
 DAY 26
ARM BALANCE FOUNDATIONS

HOMEWORK REPS/ROUNDS
Crow knee to center 5 reps each side

Crane pose max holds 3 rounds (Log times)

Handstand facing wall head down holds Max holds 10 rounds

(free standing) (Log times)

notes:

FLYSTRONG 1
 DAY 27
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds 10 rounds
(free standing)

Handstand facing wall straddle/open and close legs 10 reps

Handstand facing wall diamond to ball 10 reps
Handstand facing wall straddle to diamond 10 reps

notes:

FLYSTRONG 1
 DAY 28
SIDE & FUNKY ARM BALANCES

HOMEWORK REPS
Side crow to EPK 1 (Eka Pada Koundinyasana 1) 10 reps

Side crow EPK 2 (Eka Pada Koundinyasana 2) 10 reps

Funky Forearm Stand (with blocks) 10 sec hold 5 reps

Funky single leg crow 10 reps each side

notes:

FLYSTRONG 1
 DAY 29
BUILDING BALANCE & CREATING SHAPES

HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 10 rounds
(free standing) (Log times)
Handstand facing wall straddle/open and close legs 10 reps

Handstand facing wall diamond to ball 10 reps

Handstand facing wall straddle to diamond 10 reps

notes:

FLYSTRONG 1
 DAY 30
PROFICIENCY TEST 2

PROGRESS TIME

Forearm wall sit 30 secs

Freestanding handstand 20 secs (start on wall)

Freestanding handstand head down eyes closed 10 secs

(start on wall)

Side crow(free) 15 sec each side

3 crow to single knee crow (each side)

FLYSTRONG 1
II
 DAY 1
JUMP TO HANDSTAND

HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond 10 reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps

notes:

FLYSTRONG 2
 DAY 2
FLOAT BACK TRANSITIONS

HOMEWORK REPS
Forward fold to chaturanga 10 reps

Crane/Crow to chaturanga 10 reps

notes:

FLYSTRONG 2
 DAY 3
HANDSTAND VINYASA

HOMEWORK REPS
Sun Salutations A with handstands 5 reps

Sun Salutations B with handstands 5 reps

notes:

FLYSTRONG 2
 DAY 4
FOREARM AND HANDSTAND HOLLOWBACK

HOMEWORK REPS
Forearm Hollowback Sit on wall 3 rounds

Forearm Hollow back Foot to wall (work foot of wall) 3 rounds

Handstand Hollowback Sit on wall 3 rounds

Handstand Hollow back Foot to wall (work foot of wall) 3 rounds

notes:

FLYSTRONG 2
 DAY 5
STRENGTH AND STABILITY

HOMEWORK REPS/ROUNDS
Free standing handstand (use wall if needed) 5 rounds max hold
(Log times)

Forearm wall squat 2 rounds 15 seconds or max effort (Log times)

Forearm wall plank 2 rounds 15 seconds or max effort (Log times)
Hollow body rocks 20 reps

notes:

FLYSTRONG 2
 DAY 6
PEACOCK AND ONE ARM PEACOCK

HOMEWORK REPS
Peacock 5 reps or 5 attempts

One arm peacock 5 reps each arm or 5 attempts each arm

notes:

FLYSTRONG 2
 DAY 7
ARM BALANCE CONDITIONING

HOMEWORK REPS
Single leg crow 5 reps each side or 5 attempts each side

Lolasana 5 reps (doesn’t have to be 5 in a row)

Crane/Crow to Lolasana 5 reps or 5 attempts

notes:

FLYSTRONG 2
 DAY 8
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 2
 DAY 9
JUMP TO HANDSTAND

HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond 10 reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps

notes:

FLYSTRONG 2
 DAY 10
HANDSTAND VINYASA

HOMEWORK REPS
Sun Salutations A with handstands 8 reps

Sun Salutations B with handstands 5 reps

notes:

FLYSTRONG 2
 DAY 11
STRENGTH AND STABILITY

HOMEWORK REPS/ROUNDS
Hollowback of choice 5 reps

Forearm wall squat 2 rounds 20-second hold or Max effort (Log times)

Forearm wall plank 2 rounds 20-second hold or Max effort (Log times)

Supine open close core 10 reps

notes:

FLYSTRONG 2
 DAY 12
ARM BALANCE CONDITIONING
HOMEWORK REPS/ROUNDS

Free standing handstand (use wall if needed) 5 rounds max hold

(Log times)
Single leg crow 5 reps each side or 5 attempts each side
Lolasana 5 reps (doesn’t have to be 5 in a row)
Crane/Crow to Lolasana 5 reps or 5 attempts

notes:

FLYSTRONG 2
 DAY 13
FLOAT BACK TRANSITIONS

HOMEWORK REPS
Forward fold to chaturanga 10 reps

Crane/Crow to chaturanga 10 reps

Repeat at least once more during the day

notes:

FLYSTRONG 2
 DAY 14
FOREARM AND HANDSTAND HOLLOWBACK

HOMEWORK REPS
Forearm Hollowback Sit on wall 3 reps

Forearm Hollow back Foot to wall (work foot of wall) 3 reps

Handstand Hollowback Sit on wall 3 reps

Handstand Hollow back Foot to wall (work foot of wall) 3 reps

notes:

FLYSTRONG 2
 DAY 15
PROFICIENCY TEST 1

PROGRESS TIME

Forearm wall sit 15 secs

Freestanding Pinchamayurasana 20 secs (start on wall)
Freestanding handstand 10 sec (start on wall)
Freestanding handstand head down eyes closed 5 secs
(start on wall)
Crow pose 20 sec

FLYSTRONG 2T
 DAY 16
PEACOCK AND ONE ARM PEACOCK
HOMEWORK REPS/ROUNDS

Free standing handstand (use wall if needed) 5 rounds max hold

(Log times)
Free standing Handstand Hollowback (use wall if needed) 5 rounds
max hold (Log times)
Peacock 5 reps or 5 attempts
One arm peacock 5 reps each arm or 5 attempts each arm

notes:

FLYSTRONG 2
 DAY 17
FLOAT BACK TRANSITIONS

HOMEWORK REPS
Sun Salutations A with handstands 5 reps

Forward fold to chaturanga 10 reps

Crane/Crow to chaturanga 10 reps

Repeat at least once more during the day

notes:

FLYSTRONG 2
 DAY 18
FOREARM AND HANDSTAND HOLLOWBACK

HOMEWORK REPS
Forearm Hollowback Sit on wall 3 reps

Forearm Hollow back Foot to wall (work foot of wall) 5 reps

Handstand Hollowback Sit on wall 3 reps

Handstand Hollow back Foot to wall (work foot of wall) 5 reps

notes:

FLYSTRONG 2
 DAY 19
HANDSTAND VINYASA

HOMEWORK REPS
Sun Salutations A with handstands 10 reps

Sun Salutations B with handstands 5 reps

notes:

FLYSTRONG 2
 DAY 20
ARM BALANCE CONDITIONING

HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)

Single leg crow 10 reps each side or 10 attempts each side

Lolasana 5 reps (doesn’t have to be 5 in a row)
Crane/Crow to Lolasana 5 reps or 5 attempts

notes:

FLYSTRONG 2
 DAY 21
JUMP TO HANDSTAND
HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond 10 reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps
Double leg Jump to handstand 10 reps
Repeat at least once more during the day

notes:

FLYSTRONG 2
 DAY 22
STRENGTH AND STABILITY

HOMEWORK REPS
Straight-arm or Forearm wall squat 2 rounds 20-second hold or
Max effort (Log times)
Hands to forearm wall squats 5 reps
Hollow body rocks 20 reps
Wall cast with chest to wall shoulder press 10 reps

notes:

FLYSTRONG 2
 DAY 23
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 2
 DAY 24
JUMP TO HANDSTAND
HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps
Double leg Jump to handstand 10 reps

notes:

FLYSTRONG 2
 DAY 25
FLOAT BACK TRANSITIONS

HOMEWORK REPS
Forward fold to chaturanga 10 reps

Crane/Crow to chaturanga 10 reps

Single leg crow 5 reps each side or 5 attempts each side

Lolasana 5 reps (doesn’t have to be 5 in a row)

notes:

FLYSTRONG 2
 DAY 26
HANDSTAND VINYASA

HOMEWORK REPS
Sun Salutations A with handstands 10 reps

Sun Salutations B with handstands 10 reps

notes:

FLYSTRONG 2
 DAY 27
FOREARM AND HANDSTAND HOLLOWBACK

HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)

Forearm Hollowback Sit on wall 3 reps

Forearm Hollow back Foot to wall (work foot of wall) 5 reps
Handstand Hollowback Sit on wall 3 reps
Handstand Hollow back Foot to wall (work foot of wall) 5 reps
notes:

FLYSTRONG 2
 DAY 28
STRENGTH AND STABILITY
HOMEWORK REPS/ROUNDS
Straight-arm or Forearm wall squat 2 rounds 20-second hold or
Max effort (Log times)
Hands to forearm wall squats 5 reps
Forearm wall plank 2 rounds 15 seconds or max effort
Side hollow body static holds (L/R) 30-second hold
Supine open close core 10 reps

notes:

FLYSTRONG 2
 DAY 29
PEACOCK AND ONE ARM PEACOCK
HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)

Free standing Handstand Hollowback (use wall if needed) 5 reps

max hold (Log times)

Peacock 5 reps or 5 attempts

One arm peacock 5 reps each arm or 5 attempts each arm

notes:

FLYSTRONG 2
 DAY 30
ARM BALANCE CONDITIONING

HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)

Single leg crow 10 reps each side or 10 attempts each side

Lolasana 5 reps (doesn’t have to be 5 in a row)

Crane/Crow to Lolasana 5 reps or 5 attempts

notes:

FLYSTRONG 2
 DAY 31
PROFICIENCY TEST 2

PROGRESS TIME
Forearm wall sit 30 secs
Freestanding handstand 20 secs (start on wall)
Freestanding handstand head down eyes closed 10 secs
(start on wall)
Side crow(free) 15 sec each side
3 crow to single knee crow (each side)

FLYSTRONG 2
IIi
 DAY 1
BUILDING BALANCE 1

HOMEWORK REPS
From wall, jump to a ball 10 reps

Handstand, legs straddle to legs together 10 reps

Handstand diamond to ball shape 10 reps

notes:

FLYSTRONG 3
 DAY 2
PRESS TO HANDSTAND

HOMEWORK REPS
High Lolasana 10 attempts

Straddle press 10 attempts

notes:

FLYSTRONG 3
 DAY 3
ONE ARM HANDSTAND TRAINING

HOMEWORK REPS
One arm stability drills against wall.

Straddle and straight legs 5 rounds each 10 seconds

notes:

FLYSTRONG 3
 DAY 4
BUILDING BALANCE 2

HOMEWORK REPS
Forearm stand switch gaze 3 positions 10 reps

Pike handstand, legs side to side 5 reps each side

Handstand shoulder lean, front and back 10 reps

notes:

FLYSTRONG 3
 DAY 5
LIFTING AND LOWERING

HOMEWORK REPS
Handstand to crow 10 reps

Crow to EPK 10 reps 

notes:

FLYSTRONG 3
 DAY 6
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 3
 DAY 7
LOLASANA & PLANCHE PROGRESSIONS

HOMEWORK REPS
Lolasana hold 5 seconds 10 reps

Forearm crane 5-10 seconds 10 reps

notes:

FLYSTRONG 3
 DAY 8
BUILDING BALANCE 1
HOMEWORK REPS

Handstand with legs in a diamond move side-to-side 10 reps

Handstand with legs in a diamond, extend one leg and lean

side-to-side 10 reps

Handstand, helicopter legs 10 reps

Handstand, lean shoulders side-to-side 10 reps

notes:

FLYSTRONG 3
 DAY 9
LIFTING AND LOWERING

HOMEWORK REPS
Handstand to crow 10 reps
Handstand to 8 angle 10 reps

Crow to EPK 10 reps 

notes:

FLYSTRONG 3
 DAY 10
PRESS TO HANDSTAND

HOMEWORK REPS
High Lolasana 10 reps

Straddle press 10 reps

notes:

FLYSTRONG 3
 DAY 11
BUILDING BALANCE 2

HOMEWORK REPS
Forearm stand switch gaze 3 positions 10 reps

Pike handstand, legs side to side 5 reps each side

Handstand shoulder lean, front and back 10 reps

Handstand to Scorpion 5 reps

notes:

FLYSTRONG 3
 DAY 12
LOLASANA & PLANCHE PROGRESSIONS

HOMEWORK REPS
Lolasana hold 5 seconds 10 reps
Forearm crane 5-10 seconds 10 reps

Advanced tuck hold or planche 10 reps

notes:

FLYSTRONG 3
 DAY 13
ONE ARM HANDSTAND TRAINING

HOMEWORK REPS
One arm stability drills against wall

Straddle and straight legs 5 rounds each 10 seconds

Subtraction to the fewest fingers possible hold max

time 5 reps each arm

notes:

FLYSTRONG 3
 DAY 14
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 3
 DAY 15
PROFICIENCY TEST 1

PROGRESS TIME/REPS
Free standing leg windmills 3 reps
Forearm Crane 10 sec
Crow to Eka Pada Koundinyasana 3 reps
5 Second one arm on finger tips
Head down eyes closed handstand for 15 seconds

FLYSTRONG 3
 DAY 16
BUILDING BALANCE 1

HOMEWORK REPS
From wall, jump to a ball 10 reps
Handstand diamond to ball shape 10 reps
Handstand with legs in a diamond move side-to-side 10 reps
Handstand, helicopter legs 10 reps
Handstand, lean shoulders side-to-side 10 reps

notes:

FLYSTRONG 3
 DAY 17
BUILDING BALANCE 2

HOMEWORK REPS
Handstand Switch gaze, 3 positions, 10 reps

Pike handstand, legs side to side 5 reps each side

Handstand shoulder lean, front and back 10 reps

Handstand to Hollowback 5 reps

notes:

FLYSTRONG 3
 DAY 18
PRESS TO HANDSTAND

HOMEWORK REPS
Straddle press 10 reps
Pike press 10 reps

Handstand, legs straddle to legs together 10 reps

notes:

FLYSTRONG 3
 DAY 19
LIFTING AND LOWERING

HOMEWORK REPS
Handstand to crow 10 reps

Handstand to 8 angle 10 reps

Crow to EPK 10 reps 

EPK to crow 10 reps

notes:

FLYSTRONG 3
 DAY 20
ONE ARM HANDSTAND TRAINING
HOMEWORK REPS
One arm stability drills against wall.
Straddle and straight legs 5 reps each 10 seconds

Subtraction to the fewest fingers possible hold max time 5 reps

each arm

Handstand with legs in a diamond, extend one leg and lean

side-to-side 10 reps

notes:

FLYSTRONG 3
 DAY 21
ADVANCED SCORPION TRANSITIONS

HOMEWORK REPS
Scorpion Lean 10 reps side to side

Handstand, helicopter legs 10 reps

notes:

FLYSTRONG 3
 DAY 22
REST DAY

HOMEWORK
Rest, or work on weak areas

notes:

FLYSTRONG 3
 DAY 23
BUILDING BALANCE 1

HOMEWORK REPS
From wall, jump to a ball 10 reps
Handstand, legs straddle to legs together 10 reps
Handstand diamond to ball shape 10 reps
Handstand with legs in a diamond move side-to-side 10 reps
Handstand, lean shoulders side-to-side 10 reps

notes:

FLYSTRONG 3
 DAY 24
LOLASANA & PLANCHE PROGRESSIONS

HOMEWORK REPS/ROUNDS
Lolasana hold 5 seconds 10 rounds
Forearm crane 5-10 seconds 10 rounds

Advanced tuck hold or planche 10 reps

notes:

FLYSTRONG 3
 DAY 25
LIFTING AND LOWERING

HOMEWORK REPS
Handstand to crow 10 reps
Handstand to 8 angle 10 reps

Handstand to EPK 10 reps

notes:

FLYSTRONG 3
 DAY 26
BUILDING BALANCE 2

HOMEWORK REPS
Forearm stand switch gaze 3 positions 10 reps

Handstand Switch gaze, 3 positions, 10 reps

Pike handstand, legs side to side 5 reps each side

Handstand shoulder lean, front and back 10 reps

Handstand to Hollowback 5 reps

notes:

FLYSTRONG 3
 DAY 27
ONE ARM HANDSTAND TRAINING

HOMEWORK REPS
One arm stability drills against wall.

Straddle and straight legs 5 reps each 10 seconds

Subtraction to the fewest fingers possible hold max time

5 reps each arm

notes:

FLYSTRONG 3
 DAY 28
PRESS TO HANDSTAND

HOMEWORK REPS
High Lolasana 10 reps

Straddle press 10 reps

Pike press 10 reps, 5 each arm

notes:

FLYSTRONG 3
 DAY 5
ADVANCED SCORPION TRANSITIONS

HOMEWORK REPS
Scorpion Lean 10 reps side to side

Handstand to Scorpion 5 reps

notes:

FLYSTRONG 3
 DAY 30
PROFICIENCY TEST 2

PROGRESS TIME
1 min Handstand Hold
Pike or Straddle Press
Advanced Tuck
Handstand to hollow back

FLYSTRONG 3