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