Movement Ciclo 1

HANDSTAND & pHS PROGRESSION
EXERCÍCIOS
WRIST PREP
WRIST STRETCHES MASTERY
WRS1 Wrist Stretch #'1 10 reps
WRIST PUSHUPS
WP/PE1 Wall Wrist Walk 5x5
WP/PE2 Long Hollow Wrist Walk 5x5
WP/PE3 Kneeling Wrist Walk 5x5
WP/PE4 Wrist Walk 5x5
WP/SE1 Wall Wrist Pushup 5x5
WP/SE2 Long Hollow Wrist Pushup 5x5
WP/SE3 Kneeling Wrist Pushup 5x5
WP/SE4 Wrist Pushup 5x5
FIRST KNUCKLE PUSHUP
FKP/PE1 Wall First Knuckle Walk 5x5
FKP/PE2 Long Hollow First Knuckle Walk 5x5
FKP/PE3 Kneeling First Knuckle Walk 5x5
FKP/PE4 First Knuckle Walk 5x5
FKP/SE1 Wall First Knuckle Pushup 5x5
FKP/SE2 Long Hollow First Knuckle Pushup 5x5
FKP/SE3 Kneeling First Knuckle Pushup 5x5
FKP/SE4 First Knuckle Pushup 5x5
WRIST ROCK
WR/PE1 Wall Wrist Rock Walk 5x5
WR/PE2 Long Hollow Wrist Rock Walk 5x5
WR/PE3 Kneeling Wrist Rock Walk 5x5
WR/PE4 Wrist Rock Walk 5x5
WR/SE1 Wall Wrist Rock Pushup 5x5
WR/SE2 Long Hollow Wrist Rock Pushup 5x5
WR/SE3 Kneeling Wrist Rock Pushup 5x5
WR/SE4 Wrist Rock Pushup 5x5
FINGERTIP PUSHUP
FTP/PE1 Wall Finger Tip Walk 5x5
FTP/PE2 Long Hollow Finger Tip Walk 5x5
FTP/PE3 Kneeling Finger Tip Walk 5x5
FTP/PE4 Finger Tip Walk 5x5
FTP/SE1 Wall Finger Tip Pushup 5x5
FTP/SE2 Long Hollow Finger Tip Pushup 5x5
FTP/SE3 Kneeling Finger Tip Pushup 5x5
FTP/SE4 Finger TipPushup 5x5
HS PROGRESSION
HNDSTAND
PREP (1-6) MASTERY
1. Tripod 5x60"
2. Headstand 5x60"
3. Forearm Headstand 5x60"
4. Supine Floor Handstand Flexion with Weighted Bar 5x30"
5. Prone Floor Handstand Flexion with Weighted Bar 5x30"
6. Prone Floor Handstand Flexion Pulses with Weighted Bar 5x10 reps
PREP (7-12)
7. 30 Second Wall Handstand 5x30"
8. 30 Rep Handstand Wall Run 5x30 reps
9. 60 Second Wall Handstand 5x60"
10. 60 Rep Handstand Wall Run 5x60 reps
11. Wrist Wall Handstand 5x60"
12. Forearm Supported Handstand 5x60"
HANDSTAND SPECIFIC (1-7)
1. Chinese Handstand 5x60"
2. Partial Wall Handstand Rep 5x5 reps
3. Partial Wall Handstand 5x10"
4. 10 Second Free Handstand 5x10"
5. Free Handstand Straddle 5x5 reps
6. 10 Second Parallette Handstand 5x10"
HANDSTAND SPECIFIC (8-14)
8. Free Handstand Shrug 5x5 reps
9. 30 Second Parallette Handstand 5x30"
11. Free Handstand Single Leg Tuck 5x10 reps
13. Free Handstand Double Leg Tuck 5x5 reps
HANDSTAND PROGRESSION
EXERCÍCIOS
PRESS HANDSTAND
MOBILITY pHS PREP
Static Seated Shoulder Flexion with Weighted Bar - 10" 1. Plank Pres
Static Standing Shoulder Extension with Weighted Bar - 10" 2. Tip Toe Press
Seated Shoulder Flexion Reps with Weighted Bar - 5 reps 3. Slide Press
Standing Shoulder Extension with Weighted Bar - 5 reps 4. Vertical Press One (VP1
Standing Overgrip Dislocate with Weighted Bar - 5 reps 5. Vertical Press Two (VP2)
Standing Undergrip Dislocate with Weighted Bar - 5 reps 6. Vertical Press Three (VP3)
7. Press Walk
Prone Overgrip Dislocate with Weighted Bar - 5 reps 8. 1/2 Press One
Prone Undergrip Dislocate with Weighted Bar - 5 reps 9. 1/2 Press Two
Standing Posterior Pelvic Tilt (PPT) - 5 reps 10. 1/2 Press Three
Prone Posterior Pelvic Tilt (PPT) - 5 reps 11. 1/2 Press Four
Bent Supine Posterior Pelvic Tilt (PPT) - 5 reps 12. 1/2 Press Five
Supine Posterior Pelvic Tilt (PPT) - 5 reps 13. Sliding Tuck Press
pHS SPECIFIC
Forearm Plank Posterior Pelvic Tilt - 5 reps 1. Partial Pike Press
Plank Posterior Pelvic Tilt - 5 reps 2. Negative 1\.Jck Press
Elevated Supine Posterior Pelvic Tilt - 5 reps 3. Negative Straddle Press
Supine PPT Lower - 5 reps 4. Negative Pike Press
Suspended Arch/Hollow Pull - 5 reps 5. Standing Press One (tuck)
Suspended Hollow Body Hold - 30" 6. Standing Press Two (straddle)
45 Degree Long Hollow Hold with Hands - 30" 7. Standing Press Three (pike)
8. Standing Press Four
45 Degree Long Hollow Hold with Feet - 30" 9. Standing Press Five
Long Hollow Wall Walk - 5 reps 10. Standing Press Five
Long Hollow Rep - 5 reps 11. Standing Press Seven
Long Hollow Hold - 30" 12. Straddle Press
Arch/Hollow Lift - 5 reps 13. Standing Pike Press to L-sit
10 Second Long Hollow Rear Support - 10" 14. Pike Press
30 Second Long Hollow Rear Support - 30"
MASTERY MOBILITY
5x5 reps Inverted Pike Pull - 5 reps
5x5 reps Inverted Pike Hang - 30"
5x5 reps Inverted Pike Extension - 5 reps
5x5 reps Inverted Straddle Pull - 5 reps
5x5 reps Inverted Straddle Hang - 30"
5x5 reps Inverted Straddle Extension - 5 reps
5x5 reps Pancake Arch-Up - 5 reps
5x10" Pancake - 30'
5x5 reps Pancake Walk- 5 reps
5x5 reps Pancake Bounce - 5 reps
5x5 reps Pancake Circle - 5 reps
5x5 reps Swing to Straddle Stand- 1 rep
5x5 reps Pull to Straddle Stand - 5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
5x5 reps
CALISTENIA
CICLO 1
FL 1 MASTERY MOBILITY
1. Tuck Hollow Body 5x60" Cow-Cat - 5 reps
sPL 1 MASTERY MOBILITY

1. Scapular Pushup 5x15 90/90 Switch - 5/5 reps
SL 1 MASTERY MOBILITY
1. Arch Hold 5x60" Standing Hip Circle - 10 reps
MN 1 MASTERY MOBILITY
1. Tuck V-up 5x15 Stiff Leg Windmill - 5 reps
SLS 1 MASTERY MOBILITY

1. Deep Squat 5x15 Shinbox - 10 reps
HBP 1 MASTERY MOBILITY

1. Inclined push-up 5x15 German Arm Swing - 10 reps
RC 1 MASTERY MOBILITY
1. Ring Hinge Row 5x15 Upright Lat Lean - 30"
CALISTENIA
CICLO 2
2. Tuck Hollow Rock 5x60 Table Lift - 5 reps

2. Forearm Plank 5x60" Straddle Running Man - 10 reps
2. Arch Rock 5x60 Standing Trunk Circle - 10 reps
2. Straddle V-up 5x15 Jefferson Curl - 5 reps

2. Deck Squat 5x15 Skiers - 10 reps

2. Push-up 5x15 Xiapeng Forward - 5 reps
2. Ring Incline Row 5x15 Bent Sideways Lat Stretch - 30"
CALISTENIA
CICLO 3
3. Straddle Hollow Body 5x60" Table Lift Isso. - 30"

3. Plank 5x60" Straddle Modifyed Reverse Hypers - 5 reps
3. Arch Up 5x15 Elbow Boounces - 10 reps
3. V-up 5x15 Pike Lean - 30"

3. Cossack Squat 5x10 Twisting Squat - 10 reps

3. Planche push-up 5x10 Xiapoeng Backward - 5 reps
3. Ring Ground Row 5x10 Twist Sideways Lat Stretch - 30"
CALISTENIA
CICLO 4
4. Straddle Hollow Rock 5x60 Table Inside Out - 5/5 reps

4. Single Arm Plank 5x30"/30" Straddle Donkey Kick
4. Curl Up 5x15 Standing Weighted Obliques - 30"
4. Half Tuck Hanging Leg Lift 5x5 Standing Weighted Pike Hang - 30"

4. Side to Side Squat 5x10 Inside Squat - 5 reps

4. Bench Dip 5x10 Double Arm Circle Backward - 10 reps
4. Ring Elevated Row 5x10 Bent Twisting Lat reps - 10 reps
CALISTENIA
CICLO 5
5. Hollow Body 5x60" Shoulder Bridge - 30"

5. Planche Lean 5x30" Prone Half Straddle Planche Hold - 10"
5. Straddle Reverse Hyper 5x15 Standing weighted Obliques - 5 reps
5. Half Hanging Leg Lift 5x5 Vertical Pike Walk - 5 reps

5. Skater Squat 5x5 Reverse Nordic - 5 reps

5. Negative Dip 5x10" Double Arm Circle Forward - 10 reps
5. Ring Bulgarian Row 5x5 Overgrip Bent Lean - 30"
CALISTENIA
CICLO 6
6. Hollow Rock 5x60 Shoulder Bridge - 5 reps

6. Elevated Planche Lean 5x30" Prone Half Straddle Planche Single Leg Ext. - 10 reps
6. Reverse Leg Hyper 5x15 Outside Inside Outside Back - 5 reps
6. Negative Hanging Leg Lift 5x5x10" Vertical Pike Pull - 5 reps

6. Hawaiian Squat 5x5 Leg Curl - 5 reps

6. Paralell Dip 5x5 Single Arm Bent Cat - 30"
6. Bent Arm Chinup Hang 5x60" Overgrip Bent Pull - 5 reps
CALISTENIA
CICLO 7
FL 7 MASTERY
7. Negative Body Lever Straddle 5x5x10"
sPL 7 MASTERY
7. Elevated Planche Bounce 5x15
SL 7 MASTERY
7. Stall Bar Reverse Leg Lift 5x5
MN 7 MASTERY
7. Hanging Leg Lift 5x5
SLS 7 MASTERY
7. Static Pistol 5x30"
HBP 7 MASTERY
7. Single Bar Dip 5x5
RC 7 MASTERY
7. Negative Pullup 5x5x10"
MOBILITY
Seal Rock - 5 reps
MOBILITY
Prone Half Straddle Planche Double Leg Ext. - 5 reps
MOBILITY
Around The World - 10 reps
MOBILITY
Vertical Pike Hang - 30"
MOBILITY
Single Leg Curl - 5 reps
MOBILITY
Static Cat - 30"
MOBILITY
Undergrip Bent Lean - 30"
CALISTENIA
CICLO 8
8. Negative Body Lever Single Leg 5x5x10" Seal Pose - 30"

8. Frog Stand 5x30" Bent Arm Half Straddle Planche Hold - 10"
8. Supine Windshield 5x10 Horizontal Windmill - 10 reps
8. Undergrip Hanging Leg Lift 5x5 Bench Pike Hang - 30"

8. Negative Pistol 5x5x10" Nordic Curl - 5 reps

8. Undergrip Single Bar Dip 5x5 Rocking Cat - 5 reps
8. Pullup 5x5 Overgrip One Arm Lean - 30"
CALISTENIA
CICLO 9
FL 9 MASTERY
9. Negative Body Lever 5x5x10"
sPL 9 MASTERY
9. Advanced Frog Stand 5x30"
SL 9 MASTERY
9. Half Windshield 5x10
MN 9 MASTERY
9. V To L Hanging Leg Lift 5x5
SLS 9 MASTERY
9. Rocking Pistol 5x5
HBP 9 MASTERY
9. Korean Dip 5x5
RC 9 MASTERY
9. L Chinup 5x5
MOBILITY
Seal Pushup - 5 reps
MOBILITY
Bent Arm Half Straddle Planche Single Leg Ext. - 10 reps
MOBILITY
2 Forward 2 Twist - 10 reps
MOBILITY
Bench Pike Squat - 5 reps
MOBILITY
Nordic Glute Ham Raise - 5 reps
MOBILITY
Reach Underneath Hold - 30"
MOBILITY
Undergrip One Arm Lean - 30"
CALISTENIA
CICLO 10
FL 10 MASTERY
10. Body Lever 5x5
sPL 10 MASTERY
10. Tuck Planche 5x30"
SL 10 MASTERY
10. Windshield Wiper 5x5
MN 10 MASTERY
10. Half L Sit 5x60"
SLS 10 MASTERY
10. Pistol Squat 5x5
HBP 10 MASTERY
10. Undergrip Korean Dip 5x5
RC 10 MASTERY
10. L Pullup 5x5
MOBILITY
Elbow Bridge - 10"
MOBILITY
Bent Arm Half Straddle Planche Double Leg Ext. - 5 reps
MOBILITY
Bent Reverse Hurdler Hold - 10"
MOBILITY
Seated Pike Lift - 5 reps
MOBILITY
Glute Ham Raise - 5 reps
MOBILITY
Reach Underneath - 10 reps
MOBILITY
Overgrip One Arm Pull - 5 reps
CALISTENIA
CICLO 11
FL 11 MASTERY
11. Negative Vertical Body Lever 5x5x10"
sPL 11 MASTERY
11. Open Planche 5x30"
SL 11 MASTERY
11. Side Arch Body 5x30"/30"
MN 11 MASTERY
11. Half L Sit Single Leg Extension 5x10
SLS 11 MASTERY
11. Lunge + 25% BW 5x5
HBP 11 MASTERY
11. Russian Dip 5x5
RC 11 MASTERY
11. Ring Bulgarian Pullup 5x5
MOBILITY
Elbow Bridg Single Leg - 10"
MOBILITY
Bent Arm Straddle Planche Single Leg Hold - 10"
MOBILITY
Bent Reverse Hurdler - 5 reps
MOBILITY
Seated Pike Pulses - 10 reps
MOBILITY
Arch Up + 10lbs - 5 reps
MOBILITY
Floor Scorpion Hold - 30"
MOBILITY
Perpendicular Lat Static - 30"
CALISTENIA
CICLO 12
12. Vertical Body Lever 5x5 Elbow Bridge Rock - 5 reps

12. Open Planche Single Leg Extension 5x10 Bent Arm Straddle Planche - 10"
12. Side Arch Rock 5x30 Bent Hurdler Twist - 5 reps
12. Half L Sit Double Leg Extension 5x5 Straddle Jefferson Curl - 5 reps

12. Lunge + 50% BW 5x5 Arch Up + 25lbs - 5 reps

12. Russian L Dip 5x5 Floor Scorpion Reps - 10 reps
12. Ring Bulgarian L Pullup 5x5 Perpendicular Lat Reps - 5 reps
FRONT LEVER PROGRESSION
EXERCÍCIOS
FL 1 MASTERY MOBILITY FL 2
1. Tuck Hollow Body 5x60" Cow-Cat - 5 reps 7. Negative Body Lever Straddle
2. Tuck Hollow Rock 5x60 Table Lift - 5 reps 8. Negative Body Lever Single Leg
3. Straddle Hollow Body 5x60" Table Lift Isso. - 30" 9. Negative Body Lever
4. Straddle Hollow Rock 5x60 Table Inside Out - 5/5 reps 10. Body Lever
5. Hollow Body 5x60" Shoulder Bridge - 30" 11. Negative Vertical Body Lever
6. Hollow Rock 5x60 Shoulder Bridge - 5 reps 12. Vertical Body Lever
13. Single Bar Vertical Hang
14. Kip Extension
MASTERY MOBILITY FL 3 MASTERY
5x5x10" Seal Rock - 5 reps 15. Negative Front Pull 5x5
5x5x10" Seal Pose - 30" 16. Front Pull 5x5
5x5x10" Seal Pushup - 5 reps 17. Open Front Lever 5x30"
5x5 Elbow Bridge - 10" 18. Open FL Bent Single Leg 5x10
5x5x10" Elbow Bridg Single Leg - 10" 19. Oen FL Bent Double Leg 5x5
5x5 Elbow Bridge Rock - 5 reps 20. 1/2 Straddle FL 5x10"
5x30" Low Bridge - 10" 21. 1/2 Straddle FL Scissor 5x5
5x5 Low Bridge Single Leg - 10" 22. 1/2 Front Lever 5x10"
23. Single Leg Straddle FL 5x10"
24. Straddle Front Lever 5x10"
25. Single Leg Front Lever 5x10"
26. 1/2 Front Lever Pull 5x5
27. Front Lever 5x10"
MOBILITY
Low Brdige - Rock - 5 reps
Low Bridge Inside Out - 1 rep
Mio Bridge - 10"
Mid Brdige Single Leg - 10 reps
Mid Brdige Rock - 5 reps
Mid Bridge Inside Out - 1 rep
Brdige - 10"
Bridge Pushup - 5 reps
Brdige Inside Out - 1 reps
Single Leg Lift Bridge - 10 reps
Single Arm Lift Bridge - 10 reps
Bridge Wall Walk - 1 rep
1/2 Back Limber - 1 rep
STRADDLE PLANCHE PROGRESSION
EXERCÍCIOS

7. Elevated Planche Bounce 5x15 Prone Half Straddle Planche Double Leg Ext. - 5 reps
8. Frog Stand 5x30" Bent Arm Half Straddle Planche Hold - 10"
9. Advanced Frog Stand 5x30" Bent Arm Half Straddle Planche Single Leg Ext. - 10 reps
10. Tuck Planche 5x30" Bent Arm Half Straddle Planche Double Leg Ext. - 5 reps
11. Open Planche 5x30" Bent Arm Straddle Planche Single Leg Hold - 10"
12. Open Planche Single Leg Extensi5x10 Bent Arm Straddle Planche - 10"
13. Open Planche Leg Extension 5x5 SAC 1 - 5 reps
14. 1/2 Straddle Planche 5x10" SAC 2 - 10"
15. 1/2 Straddle Single Leg Extension5x10 SAC 3 - 5 reps
16. 1/2 Straddle Planche Double Leg 5x5 SAC 4 - 5 reps
17. Scissoring Straddle Planche 5x10 SAC 5 - 10"
18. Straddle Planche 5x10" SAC 6 - 5 reps
SIDE LEVER PROGRESSION
EXERCÍCIOS
7. Stall Bar Reverse Leg Lift 5x5 Around The World - 10 reps
8. Supine Windshield 5x10 Horizontal Windmill - 10 reps
9. Half Windshield 5x10 2 Forward 2 Twist - 10 reps
10. Windshield Wiper 5x5 Bent Reverse Hurdler Hold - 10"
11. Side Arch Body 5x30"/30" Bent Reverse Hurdler - 5 reps
12. Side Arch Rock 5x30 Bent Hurdler Twist - 5 reps
13. Elbow Side Plank Twist 5x10 Hurdler Static - 10"
14. Side Plank 5x30"/30" Hurdler - 10 reps
15. Side Plank Arch 5x10 Hurdler Twist - 5 reps
16. Side Lever Block 5x30"/30" Bent Pancake Static - 10"
17. Side Lever Block Twist 5x5 Bent Pancake - 10 reps
18. Side Lever Block Press 5x5 Bent Pancake Twist - 5 reps
19. Side Lever Inverted Hold 5x30"/30" Pancake Side Static - 10"
20. Straddle Side Lever Pull 5x5 Pancake Side - 5 reps
21. Scissoring Side Lever Pull 5x5 Pancake Side Twist - 5 reps
22. Closed Side Lever Pull 5x5 Pancake Side to Side reps - 10 reps
23. Negative Side Lever Pull 5x5 Pancake Toe Touch - 10 reps
24. Side Lever Pull 5x5 Weighted Pancake Side Static - 10"
25. Side Lever 5x10" Weighted Pancake Side Reps - 5 reps
MANNA PROGRESSION
EXERCÍCIOS
7. Hanging Leg Lift 5x5 Vertical Pike Hang - 30"
8. Undergrip Hanging Leg Lift 5x5 Bench Pike Hang - 30"
9. V To L Hanging Leg Lift 5x5 Bench Pike Squat - 5 reps
10. Half L Sit 5x60" Seated Pike Lift - 5 reps
11. Half L Sit Single Leg Extension 5x10 Seated Pike Pulses - 10 reps
12. Half L Sit Double Leg Extension 5x5 Straddle Jefferson Curl - 5 reps
13. L Sit Scissors 5x5 Standing Weighted Straddle Hang - 30"
14. L Sit 5x30" Straddle Lean - 30"
15. 1/2 Straddle L Sit 5x30" Vertical Straddle Walk - 1 rep
16. 1/2 Straddle L Sit Single Leg Extension 5x10 Vertical Straddle Pull - 5 reps
17. 1/2 Straddle L Sit Double Leg Extension 5x5 Vertical Straddle hang - 30"
18. Straddle L 5x30" Seated Straddle Lift - 5 reps
19. Elevated Reverse Plank 5x60" Seated Straddle Pulse - 30"
20. 1/2 Middle Split Hold 5x30" Shoulder Extension Pull - 5 reps
21. 1/2 Middle Split Hold Single Extension 5x10 Shoulder Extension Static - 30"
22. 1/2 Middle Split Hold Double Extension 5x5 Manna Wall Slide - 5 reps
23. Middle Split Hold 5x30" Weighted Shoulder Extension Pull - 5 reps
24. Manna Press 5x5 Weighted Shoulder Extension Hang - 10" reps
25. MANNA 5x10" Manna Swing - 5 reps
SINGLE LEG SQUAT PROGRESSION
EXERCÍCIOS
SLS 1 MASTERY MOBILITY SLS 2 MASTERY

1. Deck Squat 5x15 Skiers - 10 reps 6. Static Pistol 5x30"
2. Cossack Squat 5x10 Twisting Squat - 10 reps 7. Negative Pistol 5x5x10"
3. Side to Side Squat 5x10 Inside Squat - 5 reps 8. Rocking Pistol 5x5
4. Skater Squat 5x5 Reverse Nordic - 5 reps 9. Pistol Squat 5x5
MOBILITY SLS 3 MASTERY MOBILITY
Single Leg Curl - 5 reps 10. Lunge + 25% BW 5x5 Arch Up + 10lbs - 5 reps
Nordic Curl - 5 reps 11. Lunge + 50% BW 5x5 Arch Up + 25lbs - 5 reps
Nordic Glute Ham Raise - 5 reps 12. Lunge + 75% BW 5x5 Arch Up + 35lbs - 5 reps
Glute Ham Raise - 5 reps 13. Lunge + 100% BW 5x5 Arch Up + 45lbs - 5 reps
HOLLOW BACK PRESS PROGRESSION
EXERCÍCIOS
HBP 1 MASTERY MOBILITY HBP 2

1. Inclined push-up 5x15 German Arm Swing - 10 reps 7. Single Bar Dip
2. Push-up 5x15 Xiapeng Forward - 5 reps 8. Undergrip Single Bar Dip
3. Planche push-up 5x10 Xiapoeng Backward - 5 reps 9. Korean Dip
4. Bench Dip 5x10 Double Arm Circle Backward - 10 reps 10. Undergrip Korean Dip
5. Negative Dip 5x10" Double Arm Circle Forward - 10 reps 11. Russian Dip
6. Paralell Dip 5x5 Single Arm Bent Cat - 30" 12. Russian L Dip
13. Ring Dip
14. Bulgarian Ring Dip
MASTERY MOBILITY HBP 3 MASTERY
5x5 Static Cat - 30" 15. Box Headstand Pushup 5x5
5x5 Rocking Cat - 5 reps 16. Negative Headstand Pushup 5x5
5x5 Reach Underneath Hold - 30" 17. Free HSPU 5x5
5x5 Reach Underneath - 10 reps 18. Elevated Headstand Pushup 5x5
5x5 Floor Scorpion Hold - 30" 19. Wall Handstand Pushup 5x5
5x5 Floor Scorpion Reps - 10 reps 20.Pseudo Planche Pushup 5x5
5x5 Prone Capsule Hold - 30" 21.Planche Dip 5x5
5x5 Prone Capsule Reps - 10 reps 22. Modified Planche Pushup 5x5
23. Chest Roll 1 5x5
29. 1/2 holow Back Press 5x5
30. Hollow Back Press 5x5
MOBILITY
Bent Arm Prone Static - 30"
Bent Arm Prone Reps - 10 reps
Clasped Static - 30"
Clasped Reps - 10 reps
Chicken Wing Static - 30"
Chicken Wing Reps - 10 reps
Vertical Chicken Static - 30"
Prone Retraction ONE - 10 reps
Prone Retraction TWO - 30"
Prone External Rotation ONE - 10 reps
Prone External Rotation TWO - 30"
Prone Retraction THREE - 10 reps
Prone Retraction FOUR - 30"
Prone External Rotation THREE - 10 reps
Prone External Rotation FOUR - 30"
Cuban Press - 5 reps
ROPE CLIMB PROGRESSION
EXERCÍCIOS
7. Negative Pullup 5x5x10" Undergrip Bent Lean - 30"
9. L Chinup 5x5 Undergrip One Arm Lean - 30"
10. L Pullup 5x5 Overgrip One Arm Pull - 5 reps
11. Ring Bulgarian Pullup 5x5 Perpendicular Lat Static - 30"
13. Wide Grip Pullup 5x5 Shoulder Distraction ONE - 5 reps
14. Wide Grip Behind Neck Pullup 5x5 Shoulder Distraction TWO - 5 reps
15. Wide Grip L Pullup 5x5 Shoulder Distraction THREE - 5 reps
16. Pullover 5x5 Shoulder Distraction FOUR - 5 reps
17. Naners 5x5 ST Lat 1 - 30"
18. TOPS Pull 5x5 ST Lat 2 - 10 reps
19. Yewkis 5x5 ST Lat 3 - 30"
20. 1/2 Front Lever Pull 5x5 ST Lat 4 - 5 reps
21. Front Lever Pull 5x5 Undergrip Hang - 30"
22. Circle Front Lever Pull 5x5/5 One Arm Overgrip Hang - 30"/30"
23. CZECH 1 5x5 Scap Pull - 5 reps
24. CZECH 2 5x5 One Arm Assisted Rotation - 5 reps
25. CZECH 3 5x5 One Arm Rotation - 5 reps
26. CZECH 4 5x5 One Arm Scap Pull - 5 reps
27. ROPE CLIMB 5x5/4 Lat Fly - 5 reps
RINGS ONE
EXERCÍCIOS
7. Negative Pullup 5x5x10" Undergrip Bent Lean - 30"
9. L Chinup 5x5 Undergrip One Arm Lean - 30"
10. L Pullup 5x5 Overgrip One Arm Pull - 5 reps
11. Ring Bulgarian Pullup 5x5 Perpendicular Lat Static - 30"
13. Wide Grip Pullup 5x5 Shoulder Distraction ONE - 5 reps
14. Wide Grip Behind Neck Pullup 5x5 Shoulder Distraction TWO - 5 reps
15. Wide Grip L Pullup 5x5 Shoulder Distraction THREE - 5 reps
16. Pullover 5x5 Shoulder Distraction FOUR - 5 reps
17. Naners 5x5 ST Lat 1 - 30"
18. TOPS Pull 5x5 ST Lat 2 - 10 reps
19. Yewkis 5x5 ST Lat 3 - 30"
20. 1/2 Front Lever Pull 5x5 ST Lat 4 - 5 reps
21. Front Lever Pull 5x5 Undergrip Hang - 30"
22. Circle Front Lever Pull 5x5/5 One Arm Overgrip Hang - 30"/30"
23. CZECH 1 5x5 Scap Pull - 5 reps
24. CZECH 2 5x5 One Arm Assisted Rotation - 5 reps
25. CZECH 3 5x5 One Arm Rotation - 5 reps
26. CZECH 4 5x5 One Arm Scap Pull - 5 reps
27. ROPE CLIMB 5x5/4 Lat Fly - 5 reps
CALISTENIA
CICLO 1
1. Tuck Hollow Body 5x60" Cow-Cat - 5 reps
2. Tuck Hollow Rock 5x60 Table Lift - 5 reps
3. Straddle Hollow Body 5x60" Table Lift Isso. - 30"
4. Straddle Hollow Rock 5x60 Table Inside Out - 5/5 reps
5. Hollow Body 5x60" Shoulder Bridge - 30"
6. Hollow Rock 5x60 Shoulder Bridge - 5 reps


1. Deep Squat 5x15 Shinbox - 10 reps
2. Deck Squat 5x15 Skiers - 10 reps
3. Cossack Squat 5x10 Twisting Squat - 10 reps
4. Side to Side Squat 5x10 Inside Squat - 5 reps
5. Skater Squat 5x5 Reverse Nordic - 5 reps

1. Inclined push-up 5x15 German Arm Swing - 10 reps
2. Push-up 5x15 Xiapeng Forward - 5 reps
3. Planche push-up 5x10 Xiapoeng Backward - 5 reps
4. Bench Dip 5x10 Double Arm Circle Backward - 10 reps
5. Negative Dip 5x10" Double Arm Circle Forward - 10 reps
6. Paralell Dip 5x5 Single Arm Bent Cat - 30"

Movement Ciclo 1

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Movement Ciclo 1

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HANDSTAND & pHS PROGRESSION

sPL 1 MASTERY MOBILITY

SLS 1 MASTERY MOBILITY

HBP 1 MASTERY MOBILITY

sPL 2 MASTERY MOBILITY

SLS 2 MASTERY MOBILITY

HBP 2 MASTERY MOBILITY

sPL 3 MASTERY MOBILITY

SLS 3 MASTERY MOBILITY

HBP 3 MASTERY MOBILITY

sPL 4 MASTERY MOBILITY

SLS 4 MASTERY MOBILITY

HBP 4 MASTERY MOBILITY

sPL 5 MASTERY MOBILITY

SLS 5 MASTERY MOBILITY

HBP 5 MASTERY MOBILITY

sPL 6 MASTERY MOBILITY

SLS 6 MASTERY MOBILITY

HBP 6 MASTERY MOBILITY

sPL 8 MASTERY MOBILITY

SLS 8 MASTERY MOBILITY

HBP 8 MASTERY MOBILITY

sPL 12 MASTERY MOBILITY

SLS 12 MASTERY MOBILITY

HBP 12 MASTERY MOBILITY

sPL 1 MASTERY MOBILITY

SLS 1 MASTERY MOBILITY SLS 2 MASTERY

HBP 1 MASTERY MOBILITY HBP 2

sPL 1 MASTERY MOBILITY

SLS 1 MASTERY MOBILITY

HBP 1 MASTERY MOBILITY

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