Time to crush it!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.


DemoExerciseReps/SetsHow to/Cues
Assisted one armed scapula pull up1set, 6repsNice and slow. Especially slow on way down to prevent injuries!
Straight Dragon Flag2sets, 2 less than maxKeep glutes engaged at all times, go slow
ON POLE Bottom Position Activation2x8ON POLE
ON POLE Flag handstand with straight legs1x10secON POLE
ON POLE Flag Handstand To Straddle Flag2x each sidefocus on going down as slow as possible!
Flag Handstand Top Reps on Pole
Straight Straddle Straight Flag2sets, 1 each side
Bottom Activation Lift Into Flag3x each side

Planch & V-Sit

DemoExerciseReps/SetsHow to/Cues
Bench Zombie to Compression Hold5xFocus on the bench zombie first. In the moment of the take off your hands, shoulders and hips should be in 1 line. Keep that line as long as possible!
Lower To Bench2x2Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up!
Tuck Planche Changes1set, 5reps
L sit to Tuck Planch3x5
Tuck to straddle planche2sets, to max
Standing Mana Stretch2x30sec
Reverse Cow Shoulder Stretch2x20sec
Alternating L Sit Leg Lifts3x8Depress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked
Bent Knee Mana Lift2x5
Sitting Wall Pancake Lifts2x8Back is straight. Hands close to the hips. Hips do not touch the wall! Lift the feet off the wall without rounding the back or bending the knees!
Sitting Leg Lifts2x10Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down!


DemoExerciseReps/SetsHow to/Cues
Skin the Cats2set, 5eps
Lift to Nutcracker2set, 3reps each side - NON alternatingDo not pull your head in the back!
Nutcracker to Nutcracker low2set, 3reps each side
Front Lever Pulls to front lever with bent knees on rings2x4
Advanced Tuck Back Lever lower with a Hold3x max - 1Do as many as you can but stop 1 before you lose quality!
Back Lever Pulls - Rings2x2


DemoExerciseReps/SetsHow to/Cues
Ring Chest Flies in Push Up3sets, 8-10repsPlay around with hand height and foot distance to find the right difficulty for you
SUPERSET: 1. Anterior Deltoid Raises | 2. Lateral Deltoid Raises3sets, 12 repsWith elastic
Sitting Posterior Deltoid Flies with Elastic3x12
Posterior Deltoid Ring Flies3x8


DemoExerciseReps/SetsHow to/Cues
1 Legged Deadlifts4sets, 8-12reps each legAdd weight if necessary
Ring Hamstring Pulls3x6
Reverse Ring Lunges3sets, 12 reps each leg
Hip Flexor Conditioning2sets, 10sec hold + 10 pulses
Daisy Duck calf raises3sets, 20reps
Calf Raise Finisher1x - Start at 20 reps on each side. Then do 18, 16, 14… 4, 2. Then 20 with both at the same time.Feel the burn

Shoulder Stretches

DemoExerciseReps/SetsHow to/Cues
Chest stretch with vertical movements1set, 8reps each side
Static chest stretch1set, 30sec each side
Biceps Stretch2x30sec each side
Back of Shoulder Stretch2x30sec each side
Wall Bars Back of Shoulder Stretch2x30sec

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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