Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:20
Accessory
4 Sets:
- 8 Dumbbell Lat Pull Overs
- 10 Lateral Lunges (each side)
- 12 Slide Board Tucks/Pikes
- 14 Hamstring Ball Curls
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 8 Barbell Push Presses
- 8 Dumbbell Pull Overs
- 15 Y Pulls
- 10 Dumbbell Reverse Bicep Curls
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 12 Barbell Push Presses
- 12 Dumbbell Pull Overs
- 25 Y Pulls
- 15 Dumbbell Reverse Bicep Curls
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 10 Barbell Push Presses
- 10 Dumbbell Pull Overs
- 20 Y Pulls
- 12 Dumbbell Reverse Bicep Curls
Skill
Front Lever:
- Every 2:00 x 5 sets
- 5x5-8
- Scale as needed
Progressions:
- Scapula Pulls
- Scapula Pull Knee Raises
- Scapula Pull into Tuck
- Lever into Alternating Single Leg Straddle
- Lever into Straddle
Accessory
4 Sets:
- 8 Barbell Push Presses
- 8 Dumbbell Pull Overs
- 15 Y Pulls
- 10 Dumbbell Reverse Bicep Curls