Lunge with 25% Additional Bodyweight: • Introduction FLS/SE6 • Strength Chart • Getting Started Mastery To move to the next progression, you must be able to perform • Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility. • Training Cycles & Cyde Examples Focus Points • Front Lever 1) The rear knee should lightly brush the ground; do not allow it to bounce off the ground. • Straddle Planche ~ Block 1: For If you are not remotely close to mastery • Side Lever Week 1 = 3x1r • Manna Week 2 = Sxlr Week 3 = 3x2r • Single Leg Squat Week 4 = 3x1r (deload) • Hollow Back Press • Rope Climb • Block 2: If you can do some sets, but not at mastery • Block 3: If you need more endurance to achieve mastery Arch Up+ 10 lbs: FLS/SE6>iM • Introduction • Strength Chart Mastery • Getting Started To move to the next progression, you must be able to perform 5r correctly and with full range of motion after each set of the • Mastery & Mastery Templates coupled strength element. • Training Cydes & Cyde Examples Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if • Front Lever your range of motion does not initially match that of the video. As you train this over one or more programming blocks, your • Straddle Planche body will naturally adapt. • Side Lever Focus Points • Manna 1) Note the deliberate tempo of the movement; do not swing or bounce up into the reps. • Single Leg Squat • Hollow Back Press • Rope Climb Lunge with 50% Additional Bodyweight: • Introduction FLS/SE7 • Strength Chart • Getting Started Mastery To move to the next progression, you must be able to perform • Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility. • Training Cycles & Cyde Examples Focus Points • Front Lever 1) You may use whatever you like for weight; dumbbells, plates, bars or sandbox across the shoulders. • Straddle Planche ~ Block 1: For If you are not remotely close to mastery • Side Lever Week 1 = 3x1r • Manna Week 2 = Sxlr Week 3 = 3x2r • Single Leg Squat Week 4 = 3x1r (deload) • Hollow Back Press • Rope Climb • Block 2: If you can do some sets, but not at mastery • Block 3: If you need more endurance to achieve mastery Arch Up + 25 lbs: FLS/SE7>iM • Introduction • Strength Chart Mastery • Getting Started To move to the next progression, you must be able to perform 5r correctly and with full range of motion after each set of the • Mastery & Mastery Templates coupled strength element. • Training Cydes & Cyde Examples Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if • Front Lever your range of motion does not initially match that of the video. As you train this over one or more programming blocks, your • Straddle Planche body will naturally adapt. • Side Lever Focus Points • Manna 1) Set the crease of the hips on the edge of your support. • Single Leg Squat • Hollow Back Press • Rope Climb Lunge with 75% Additional Bodyweight: • Introduction FLS/SES • Strength Chart • Getting Started Mastery To move to the next progression, you must be able to perform • Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility. • Training Cycles & Cyde Examples Focus Points • Front Lever 1) Maintain an upright torso during the step forward. 2) Full depth is achieved by the rear knee lightly touching. • Straddle Planche ~ Block 1: For If you are not remotely close to mastery • Side Lever Week 1 = 3x1r • Manna Week 2 = Sxlr Week 3 = 3x2r • Single Leg Squat Week 4 = 3x1r (deload) • Hollow Back Press • Rope Climb • Block 2: If you can do some sets, but not at mastery • Block 3: If you need more endurance to achieve mastery Archup +351bs: FLS/SE8>iM • Introduction • Strength Chart Mastery • Getting Started To move to the next progression, you must be able to perform 5r correctly and with full range of motion after each set of the • Mastery & Mastery Templates coupled strength element. • Training Cydes & Cyde Examples Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if • Front Lever your range of motion does not initially match that of the video. As you train this over one or more programming blocks, your • Straddle Planche body will naturally adapt. • Side Lever Focus Points • Manna 1) Pause at the top of each repetition. • Single Leg Squat • Hollow Back Press • Rope Climb Lunge with 100%. . Additional Bodyweight: • Introduction t-LS/SE9 • Strength Chart • Getting Started Mastery To move to the next progression, you must be able to perform • Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility. • Training Cycles & Cyde Examples Focus Points • Front Lever 1) It is not unusual for one leg to be stronger than the other. 2) The weaker leg will decide the weight and reps used. • Straddle Planche ~ Block 1: For If you are not remotely close to mastery • Side Lever Week 1 = 3x1r • Manna Week 2 = Sxlr Week 3 = 3x2r • Single Leg Squat Week 4 = 3x1r (deload) • Hollow Back Press • Rope Climb • Block 2: If you can do some sets, but not at mastery • Block 3: If you need more endurance to achieve mastery Archup +451bs: FLS/SE9>iM • Introduction • Strength Chart Mastery • Getting Started To move to the next progression, you must be able to perform 5r correctly and with full range of motion after each set of the • Mastery & Mastery Templates coupled strength element. • Training Cydes & Cyde Examples Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if • Front Lever your range of motion does not initially match that of the video. As you train this over one or more programming blocks, your • Straddle Planche body will naturally adapt. • Side Lever Focus Points • Manna 1) Descend completely at the bottom of each repetition. 2) Smooth and controlled reps; no jerking or swinging up. • Single Leg Squat • Hollow Back Press • Rope Climb Box Headstand Pushup: HBP/PE15 • Introduction • Strength Chart Mastery • Getting Started To move to the next progression, you must be able to perform • Mastery & Mastery Templates 5 sets of Sr along with the coupled mobility. Focus Points • Traming Cycles & Cycle Examples 1) Place and keep your hips directly over the shoulders. • Front Lever 2) The head should touch just in front of the hands. • Straddle Planche • Block 1: For if you are not remotely close to mastery • Side Lever = Week 1 3xlr • Manna = Week 2 Sxlr = Week 3 3x2r • Single Leg Squat = Week 4 3xlr (deload) • Hollow Back Press • Rope Climb • Block 2: If you can do some sets, but not at mastery • Block 3: If you need more endurance to achieve mastery Bent Arm Prone Static: HBP/PE15>iM • Introduction • Strength Chart Mastery • Getting Started To move to the next progression, you must be able to perform 30s correctly and with full range of motion after each set of the • Mastery & Mastery Templates coupled strength element. • Training Cydes & Cyde Examples Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if • Front Lever your range of motion does not initially match that of the video. As you train this over one or more programming blocks, your • Straddle Planche body will naturally adapt. • Side Lever Focus Points • Manna 1) Note the 90 degree angles between the upper and lower arm and the upper arm and torso. • Single Leg Squat • Hollow Back Press • Rope Climb