Exercises and progressions Part 1
  • Curls
  • Kicks - Raises
  • Sambo Crunch
  • Twists
  • Toe Touches - Curled Toe Touches
  • Side Weight Crunches
  • Weight Lift
  • Plank
  • Compressed Hold
  • Jumping Jacks - Mountain Climbers - Twisted Mountain Climbers - Burpees - Kicks
  • Abs pull over
Part 2 Exercises and Progressions
  • Bicycle - Scissors - Wall Climbers
  • Bar Knee Raise - Bar Side Knee Raise
  • Toes to Bar
  • Advanced toe to bar
  • Bar Lsit
  • Advanced Bar Lsit
  • Bar Lsit to bicycle - bar scissors - bar wall climbers
  • Around the world - windshield wipers
  • Lsit hold - Lsit to bar
  • parallel bar exercises
  • Dragon flag
Exercises and progressions Part 3
  • Bench body curls
  • Bench leg raises - dragon flag bench raises
  • Bench Weight Crunches - bench side weight twists
  • Bench Weight pull over
  • Bench weight push
  • Bench rowing
  • Bench bar push - crunch - curls
Theory
  • Theory Part 1
  • Theory Part 2
  • Theory Part 3
  • Theory Part 4
  • Theory Part 5
  • Theory Part 6
  • Theory Part 7
TRAINING PROGRAM
  • Program