The structure of the program is fairly simple. Each session begins with basic focused intention work of your choice (stillness, journaling) a general warmup and the practice to be done that day.

When working through each of movements listed, the letters (A, B, C etc) will show up next to each signifying the order of operations for each session. The order is alphabetical starting with A or A1, for example, you would complete A1, A2, A3 before moving on to any B movements, etc.

Each pattern is specifically oriented with the proper rest and tempo to maximize effectiveness of the process, don’t miss this crucial point. Our aim is to practice and maintain the quality to as high a standard as possible so be sure you are scaling when and where it’s necessary to meet that standard.

Tempo is one of the most underutilized variables for maximizing the quality, attention, and progress within your practice. You will notice tempo variations change over the course of subsequent programs. Even within the same pattern, tempo can create a shift that allows for adaptation and improvement to occur.

Please note the tempo used on each movement. The number sequence is as such: eccentric (lowering), bottom hold, concentric, top hold. For example 30x1 is:

3 second lower

0 is no hold at bottom

X is as quickly up as possible

1 second hold at the top.

Some movement do not have a tempo associated with them. For these, using a sense of controlled or 3 seconds is a good rule of thumb.

Deloading - is a purposeful reduction in training volume & intensity for the purposes of recovery, injury prevention, and improved performance. Deloading allows us to use principles of compensation and adaptation to give the body a much needed rest after putting in consistent work. In this program you will deload strength sessions to 50% of the overall volume every 3rd workout of its kind, except for mobility and handstand work. For example, if you do two Bent Arm Strength sessions (as scheduled and prescribed) the 3rd session of its kind would be 50% less volume of sets or time. If the program prescribes 10 minutes do 5, if it says 10 sets do 5 sets. The reps do not change. Aim to increase overall intensity during this session as you may feel more fresh.

Prior to beginning your program there needs to be a formal review process of each movement to ensure the quality of each movement is appropriate to start.

Review: upload each movement to WhatsApp and make a note when all are complete. This will prompt the video critique from which there may be a few resubmits to clean things up and match the standards we are looking for. Once cleared week one begins.

At the five weeks mark, the same process happens to ready for the next phase. Simply upload all videos and make a note when they have all been added.