Table of Contents

Straight arm day

Superset 1 (front lever & planche/back lever holds)

1. Front lever hold

Use the following progressions:

tuck -> anvanced tuck -> (one-legged ->) half lay -> straddle -> full

2. Back lever or Planche

Do either a Back lever or Planche progression depending on your goals

Use the progressions:

tuck -> anvanced tuck -> (one-legged ->) half lay -> straddle -> full

You can use bands to help bridge the gap between progressions.

Superset 2 (Front lever pull, Back lever pulls/Planche leans & DB Maltese Press)

1. Front lever raise

You can use the same progression as for the holds: tuck -> anvanced tuck -> (one-legged ->) half lay -> straddle -> full

2A. Back lever raise

2B. Planche lean/Assisted planche hold

3. Maltese dumbell press 10-20r x 2-3

Bent arm day

Superset 1 (Pull ups & Dips/HSPU)

1. Pull Up Progression 5-12r x 3

Pick a progression you can do with good form for at least 5 reps, once you reach 12 reps move on to a harder progression or add weight.

2. Dip or Handstand Push Up Progression 5-12r x 3

Choose whatever progression path you are more interested in pursuing.

2A. Dip progressions

2B. Handstand push up progressions

Try the following progressions:

Pike -> Elevated pike -> wall handstand push up -> handstand push up

Don’t flare your elbows as much as me on the wall hs push up 😅 #stillworkingonit

Also you can use parallettes to get a bigger range of motion

Superset 2 (Rows, Push ups & Squats)

1. Row progression 5-12r x 3

2. Push up progression 5-12r x 3

3. Squat progression 5-12r x 3