GROUP PROGRAM

  • A Zen Archer

    x 2 minutes per role

    1) partner moves around, one arm

    2) partner moves, two arms

    3) both stay, arms partner closes eyes

    B Partner Hang, Calls to Touch

    x 60 seconds per role x 3 rounds

    • set 1: lower body calls

    • set 2: upper body calls

    • set 3: everything

    C Tennis Ball Work x 90 seconds each

    1) bounce L/R alternating

    2) bounce, kick with foot either singles or continuous

    3) bounce, kick with foot alternating or repeat #2

    D Step Behind | Mobility Prep

    • Dropstance x 8-10 rep per side

    • Dragon Squat x 5|5 reps per side

    E Wrist Prep

    F1 Wall Climb Variation

    x 5 reps

    F2 Step Behind

    x length of space

    F1|F2 × 3 rounds, rest 60-90

  • Wrist Warm Up x 1 set


    A1 Front Body Line Drill

    x 60 second hold 

    B2 First Knuckle Raise

    x 12 reps 

    Repeat B1|B2 for 3 sets, no rest



    C1 Chest Facing Wall Handstand Hold x 60 seconds 

    C2 One Leg Good Morning

    x 15 reps + 20 second hold on last rep

    Repeat C1|C2 for 3 rounds, no rest between sets



    D1 Kick Up to FSHS or Heel/Toe Pull

    x 45-60 seconds 

    D2 Horse Stance 5 step

    x 90 seconds

    Repeat D1|D2 for 4 rounds, no rest between sets


    E1 HS Tuck Downs

    x 10 reps + 1 seconds at top hold

    E2 Straddle Up

    x 12 reps + 12 seconds hold last rep

    Repeat E1|E2  for 4 rounds, no rest between


    F1 FSHS x 30 seconds for 2 additional sets


  • Shoulder Swimmers

    x 5 minutes

    *notice the variations leading up to the full version. If the full is not immediately available use that variation as the option until the complete circles are unlocked

    A1 First Knuckle Raise x 10 reps

    A2 Reverse Wrist Pushup x 10 reps

    Repeat A1|A2 for 3 rounds, no rest

    B Hands Fire Drill

    x 60 seconds

    *stay loose and keep the speed constant

    C1 Straddle Jefferson Curl

    x 15 reps

    *lightly loaded 2-5kg

    C2 Rings OR Box Support + L Hold

    x 3 reps + 5 seconds in each position each rep

    Repeat C1|C2 for 2 rounds, 60 seconds rest

    Warm up with a round of chin ups/dips and muscle up transitions

    D1 Muscle Up + Shoulder Stand + Forward Roll x 3 reps per set

    OR

    D1 Chin Up + Immediate Pushup

    x 5 reps

    D2 Press Handstand Negative Lower x 3 reps

    OR

    D2 Weight Shift Press

    x 10 reps

    Repeat D1|D2 for 5 rounds, rest 90-120 seconds

    E1 360 Pull Skin The Cat

    x 3-5 reps

    OR

    E1 Skin the Cat

    x 3-5 reps

    E2 Wall Climb

    x 5 reps

    Repeat for E1|E2 for 3 sets, rest 60

  • A Running Man - Shadow Box (no arm throws)

    x 90 seconds x 3 rounds, rest 60

    B1 Standing Single Around The World

    x 10- 20 seconds each

    *front, side, back

    B2 Wall Scorpion Touches

    x 6-8 reps per side

    Repeat B1-B2 for 3 rounds, no rest

    C1 Static Lunge Hold, bottom - long reach of the foot

    x 30 seconds per side

    C2 Back Hyper

    x 8-10

    x 1 round, rest 90

    D1 Lunge Bounces

    x 30 seconds per side

    D2 Back Hyper

    x 8-10

    D1|D2 x 2 sets | rest 60

    E Lunge Switch

    x 20 reps x 2 sets | rest 60

    F1 Lunge Switch Turns

    x 20 reps

    F2 Horse Stance

    x 60 seconds

    F1|F2 × 2 sets | rest 60

  • Weeks One & Two: Isolation

    Squat Prep x 3-5 minutes

    A1 First Knuckle Raise x 10 reps

    A2 Reverse Wrist Pushup x 10 reps

    Repeat A1|A2 for 3 rounds, no rest

    B1 Crawl x 60 seconds

    • forward (first set)

    • backward (second set)

    • lateral (third set)

    B2 Low Cartwheel x 10 reps

    • keep the hips low

    B3 Bridge Rotation x 10 reps

    • wall (easiest)

    • box

    • floor (hardest)

    B4 Step Behind x 10 reps

    Repeat B1-B3 for 3-5 rounds | rest 60 seconds after 3 sets

    C1 QDR Static Hold x 20/15/10 seconds hold x 3 sets | rest 60