DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 1 INTENSITY SETS 3 3 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 8 - 12 + 10s 6 - 8 + 10s 8 - 10 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3 3 3 3 3 8 - 15s 3-5 15 - 30s 8 - 12 + 10s 8 - 12 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 3 3 3 3 3 3 8 - 15s 3-6 15 - 30s 8 - 12 + 10s 6 - 8 + 10s 8 - 10 3 3 2 1 1 1 1 1 DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 2 INTENSITY SETS 3 3 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 8 - 12 + 10s 6 - 8 + 10s 8 - 10 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3 3 3 3 3 8 - 15s 3-5 15 - 30s 8 - 12 + 10s 8 - 12 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 3 3 3 3 3 3 8 - 15s 3-6 15 - 30s 8 - 12 + 10s 6 - 8 + 10s 8 - 10 3 3 2 1 1 1 1 1 DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 3 INTENSITY SETS 3-4 3 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 10 - 15 + 10s 8 - 10 + 10s 8 - 10 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3-4 3 3 3 3 8 - 15s 3-5 15 - 30s 10 - 15 + 10s 8 - 12 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 3-4 3 3 3 3 3 8 - 15s 3-6 15 - 30s 10 - 15 + 10s 8 - 10 + 10s 8 - 10 3 3 2 1 1 1 1 1 DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 4 INTENSITY SETS 3-4 3-4 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 10 - 15 + 10s 8 - 10 + 10s 10 - 12 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 10 - 15 + 10s 12 - 15 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 3-4 3-4 3 3 3 3 8 - 15s 3-6 15 - 30s 10 - 15 + 10s 8 - 10 + 10s 10 - 12 3 3 2 1 1 1 1 1 DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 5 INTENSITY SETS 4-5 3-4 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 10 + 15s 10 - 12 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 10 - 15 + 15s 12 - 15 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 4-5 3-4 3 3 3 3 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 10 + 15s 10 - 12 3 3 2 1 1 1 1 1 DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 6 INTENSITY SETS 4-5 4-5 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 10 + 15s 10 - 15 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 10 - 15 + 15s 12 - 15 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 4-5 4-5 3 3 3 3 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 10 + 15s 10 - 15 3 3 2 1 1 1 1 1 DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 D2 E1 BL - WEEK 7 INTENSITY SETS 4-5 4-5 3 3 3 3 REPS 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 12 + 15s 10 - 15 REST (Mins) 3 3 2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 3-4 3-4 3 3 3 8 - 15s 3-5 15 - 30s 10 - 15 + 15s 12 - 15 3 3 2 Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 4-5 4-5 3 3 3 3 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 12 + 15s 10 - 15 3 3 2 1 1 1 1 1 BL - WEEK 8 (Deload) INTENSITY DAY BL 1 BL 1 BL 1 BL 1 BL 1 BL 1 LETTER A1 B1 C1 D1 D2 E1 EXERCISE Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down SETS 2 2 2 2 2 2 REPS 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 12 + 15s 10 - 15 REST (Mins) 3 3 2 BL 2 BL 2 BL 2 BL 2 BL 2 A1 B1 C1 D1 D2 Back Lever Back Lever Eccentric Band Back Lever Reverse Hyper Bicep Curl 2 2 2 2 2 8 - 15s 3-5 15 - 30s 10 - 15 + 15s 12 - 15 3 3 2 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 BL 3 A1 B1 C1 D1 E1 E2 F1 Back Lever Back Lever Back Lever Pull Band Back Lever Reverse Hyper Scap Push-Up Back Lever Pull-Down 1 2 2 2 2 2 2 max test 8 - 15s 3-6 15 - 30s 10 - 15 + 15s 8 - 12 + 15s 10 - 15 3 3 3 2 1 1 1 1 1