Progression 1a. Do this program 3 days a week in addition to your regular strength program. Once you are able to complete the sets and reps of one column with accurate and quality movement, move to the next rep/set progression.
1a.
Step 1
Step 2
Step 3
Step 4
Step 5
Step 6
Rest
Bracing Technique
2 x 10
2 x 12
3 x 10
3 x 12
3 x 12
3 x 12
1m
Dead bug
2 x 10
2 x 12
3 x 10
3 x 12
3 x 12
3 x 12
1m
Glute Bridge
2 x 10
2 x 12
3 x 10
3 x 12
3 x 12
3 x 12
1m
Bird dog
2 x 10
2 x 12
3 x 10
3 x 12
3 x 12
3 x 12
1m
Plank- rkc style
e s a h P a h p l A
Side plank (oblique)-emg
2 x 30s
2 x 45s
2 x 50s
2 x 55s
3 x 45s
3 x 55s
1m
2 x 20s/side
2 x 30s/side
2 x 35s/side
2 x 40s
3 x 30s
3 x 40s
1m
2 x 30s
3 x 30s
3 x 40s
1m
Hollow rock hold
Progression 1b - Advance to 1b if you completed all of 1a. Program 1b has 2 exercises programs Progression programs per step. Complete program 3-4 days/ week alternating between Steps a and b. The program is complete when you are capable of doing the most advanced exercise progression progression for any
1b.
Step 1-A
Step 1-B
Step 2-A
Step 2-B
Step 3-A
Step 3-B
Rest
DB pull over
3x8
3 x 10
3 x 12
1m 30s
Ab roll out
3x8
3 x 10
3 x 12
1m 30s
3x8
3 x 10
3 x 12
1m 30s
3 x 8 ea
3 x 10
3 x 12
1m 30s
Bridge plus leg lift Bicycle Crunch Hollow rocks (progressions)
3x8
3 x 10
3 x 12
1m 30s
Arch Rocks
3x8
3 x 10
3 x 12
1m 30s
Active shoulder Push Push
3x8
3 x 10
3 x 12
1m 30s
Plank-plus limb lift
3x8
3 x 10
3 x 12
1m 30s
Side plank + Leg lift
3x8
3 x 10
3 x 12
1m 30s
The Bravo phase is broken down down into 2 exercise se programs-2a and 2b. Once you can complete the given steps accurately, progress to the volume as required. Complete 2a and 2b
2a.
Step 1
Step 2
Step 3
Step 4
Step 5
Step 6
Rest
Handstand hold (front to wall)
3 x 20s
3 x 30s
3 x 40s
4 x 30s
4 x 40s
4 x 50s
3m
3x8
3 x 10
3 x 12
4x8
4 x 10
4 x 12
3m
accum 30s
accum 40s
accum 50s
accum 60s
accum 70s
accum 80s
3m
Hollow rocks
3x8
3 x 10
3 x 12
4x8
4 x 10
4 x 12
2m
Arch Rocks
3x8
3 x 10
3 x 12
4x8
4 x 10
4 x 12
2m
3x8
3 x 10
3 x 12
4x8
4 x 10
4 x 12
2m
Step 1
Step 2
Step 3
Step 4
Step 5
Step 6
Rest
3x8
3 x 10
3 x 12
3x5
3 x 6-8
3 x 8-10
4x6
4x8
4 x 10
3m
accum 30s
accum 40s
accum 50s
accum 60s
accum 70s
accum 80s
3m
3 x 35s
3 x 45s
3 x 60s
4 x 45s
4 x 60s
4 x 70s
3m
Reverse hyper extensions
3x8
3 x 10
3 x 12
4 x 10
4 x 10
4 x 12
3m
Bicycle Crunch
3x8
3 x 10
3 x 12
Hanging leg raise L sit (knee tuck)
e s a Back extension h P o 2b. v a r Knees to elbow B Skin the cat progression 1 L- sits (Single leg) Hand stand hold (front to wall)
2m
3m
Candle stand
3x8
3 x 10
3 x 12
3m
Toes T oes to bar
3x8
3 x 10
3 x 12
3m
The Bravo phase is broken down down into 2 exercise se programs-2a and 2b. Once you can complete the given steps accurately, progress to the volume as required. Complete 2a and 2b 3a.
L sit (bilateral) Back lever progression (banded)
Step 1
Step 2
Step 3
Step 4
accum 40s
accum 50s
accum 60s
accum 70s
15s x 5 (band change)
20s x 5 (same change)
15s x 5 (knees up) 15s x 5
Back lever tuck
5 rep x 3 set
Front lever banded
20s x 5
25s x 5
30s x 5
15s x 6 (change band)
20-25s x 6 (same band)
(15-20s x 6)
5 rep x 4 set 15s x 5 (band change)
15s x 5 (knees up) 15s x 5
Front lever tuck
Step 7
20s x 5(same band)
2-3 min 15s x 6 (change band)
2-3 min
8 rep x 3 set
8 rep x 4 set
2-3 min
15s x 6 (change band)
20-25s x 6 (same band)
15s x 6 (change band)
20-25s x 4 5rep 5r ep x 3 se sett
5rep 5r ep x 4se 4sett
6-8 rep x 4set
2-3 min 2-3 min
8 rep x 3 set
10 rep x 3 set
12 reo x 3 set
10 rep x 2 set
2-3 min
Human Flag progression Single arm handstand hold
2-3 min
2-3 min
10 rep x 3 set
Candle stand> Single leg lower + up
2-3 min
20-25s x 4
(15-20s x 6)
eccentirc, tuck up (10 x 3)
Dragon fly
Rest
2-3 min (10-15s x 5)
8 rep x 3 set
Step 9
(hips ext. 10-15s x 5)
Front lever single leg
Candle stand> tuck legs lower + up
Step 8
2-3 min (10-15s x 5)
Skin the cat progression 2
Step 6
(hips ext. 10-15sx 5)
Back lever single leg
e s a h P e i l r a h C
Step 5
2-3 min accum 20s/ side
accum 30s/ side
accum 40s/ side
Hand Stand (toes off wall)
2-3 min 20s x 5
25s x 5
Program 3b. Is the full progression of each exercise. Designed to continue to develop and stress your body. This is an evaluative evaluative and progressive progressive program. program. 3b.
Rest
Free stand Hand Stand
3-5 x max hold
L sit
3-5 x max hold
Skin the cat
3-5 x 10 rep
Front Lever
3-5 x max hold
Back Lever
3-5 x max hold
Human flag pole
3-5 x max hold
2-4 min 2-4 min 2-4 min 2-4 min 2-4 min 2-4 min
Alpha Phase: Foundational Strength - Ability to recruit appropriate A bdominal tissue and sequencing. Central to peripheral muscular development. Neutral plane, Positional awareness. Bravo Phase: Strength development out of neutral. Longest phase of progression. Increased stress and demand on scapular/shoulder strength, Abdominal strength and trunk strength/position, mobility of hips/ shoulders. Preparatory for advanced compound/ olympic lifti ng.
