Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Rest

Lacrosse ball:Diaphragm release 1 min 1 min 1 min 1 min 1 min 1 min 1 min 30s
T spine mobility (peanut) 1 min 1 min 1 min 1 min 1 min 1 min 1 min 30s
T spine mobility (foam roller) 1 min 1 min 1 min 1 min 1 min 1 min 1 min 30s
Recon Phase

Banded hip distraction 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 30s
Psoas/Illiacus Ball +KB tac/move 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 30s
Couch Stretch 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 1 min/s 30s
Cat Cow 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 30s
Open book 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 30s
Bracing Technique 1 x 10 1 x 10 1 x 10 2 x 10 2 x 10 2 x 10 2 x 10 30s
Dead bug 1 x 10 1 x 10 1 x 10 2 x 10 2 x 10 30s
Glute Bridge 1 x 10 1 x 10 1 x 10 2 x 10 30s
Plank- emg/ rkc style 1 x 30 1 x 30s 2 x 30s 30s
Progression 1a. Do this program 3 days a week in addition to your regular strength program.
Once you are able to complete the sets and reps of one column with accurate and quality movement, move to the next rep/set progression.
1a. Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Rest
Bracing Technique 2 x 10 2 x 12 3 x 10 3 x 12 3 x 12 3 x 12 1m
Dead bug 2 x 10 2 x 12 3 x 10 3 x 12 3 x 12 3 x 12 1m
Glute Bridge 2 x 10 2 x 12 3 x 10 3 x 12 3 x 12 3 x 12 1m
Bird dog 2 x 10 2 x 12 3 x 10 3 x 12 3 x 12 3 x 12 1m
Plank- rkc style 2 x 30s 2 x 45s 2 x 50s 2 x 55s 3 x 45s 3 x 55s 1m
Side plank (oblique)-emg 2 x 20s/side 2 x 30s/side 2 x 35s/side 2 x 40s 3 x 30s 3 x 40s 1m
Alpha Phase

Hollow rock hold 2 x 30s 3 x 30s 3 x 40s 1m

Progression 1b - Advance to 1b if you completed all of 1a. Program 1b has 2 exercises programs per step. Complete program 3-4 days/ week
alternating between Steps a and b. The program is complete when you are capable of doing the most advanced exercise progression for any
1b. Step 1-A Step 1-B Step 2-A Step 2-B Step 3-A Step 3-B Rest
DB pull over 3x8 3 x 10 3 x 12 1m 30s
Ab roll out 3x8 3 x 10 3 x 12 1m 30s
Bridge plus leg lift 3x8 3 x 10 3 x 12 1m 30s
Bicycle Crunch 3 x 8 ea 3 x 10 3 x 12 1m 30s
Hollow rocks (progressions) 3x8 3 x 10 3 x 12 1m 30s
Arch Rocks 3x8 3 x 10 3 x 12 1m 30s
Active shoulder Push 3x8 3 x 10 3 x 12 1m 30s
Plank-plus limb lift 3x8 3 x 10 3 x 12 1m 30s
Side plank + Leg lift 3x8 3 x 10 3 x 12 1m 30s
 The Bravo phase is broken down into 2 exercise programs-2a and 2b.
Once you can complete the given steps accurately, progress to the volume as required. Complete 2a and 2b

2a. Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Rest

Handstand hold (front to wall) 3 x 20s 3 x 30s 3 x 40s 4 x 30s 4 x 40s 4 x 50s 3m

Hanging leg raise 3x8 3 x 10 3 x 12 4x8 4 x 10 4 x 12 3m

L sit (knee tuck) accum 30s accum 40s accum 50s accum 60s accum 70s accum 80s 3m

Hollow rocks 3x8 3 x 10 3 x 12 4x8 4 x 10 4 x 12 2m

Arch Rocks 3x8 3 x 10 3 x 12 4x8 4 x 10 4 x 12 2m

Bravo Phase

Back extension 3x8 3 x 10 3 x 12 4x8 4 x 10 4 x 12 2m

2b. Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Rest

Knees to elbow 3x8 3 x 10 3 x 12 2m

Skin the cat progression 1 3x5 3 x 6-8 3 x 8-10 4x6 4x8 4 x 10 3m

L- sits (Single leg) accum 30s accum 40s accum 50s accum 60s accum 70s accum 80s 3m

Hand stand hold (front to wall) 3 x 35s 3 x 45s 3 x 60s 4 x 45s 4 x 60s 4 x 70s 3m

Reverse hyper extensions 3x8 3 x 10 3 x 12 4 x 10 4 x 10 4 x 12 3m

Bicycle Crunch 3x8 3 x 10 3 x 12 3m

Candle stand 3x8 3 x 10 3 x 12 3m

Toes to bar 3x8 3 x 10 3 x 12 3m

 The Bravo phase is broken down into 2 exercise programs-2a and 2b.
Once you can complete the given steps accurately, progress to the volume as required. Complete 2a and 2b
3a. Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Step 7 Step 8 Step 9 Rest
L sit (bilateral) accum 40s accum 50s accum 60s accum 70s 20s x 5 25s x 5 30s x 5 2-3 min
15s x 5 20s x 5 15s x 6 20-25s x 6 15s x 6
Back lever progression (banded) 15s x 5 (band (same (change (same (change 2-3 min
change) change) band) band) band)
(knees up) (hips ext.
Back lever tuck 15s x 5 10-15sx 5) 2-3 min

Back lever single leg (10-15s x 5) (15-20s x 6) 20-25s x 4 2-3 min

8 rep x 4
Skin the cat progression 2 5 rep x 3 set 5 rep x 4 set 8 rep x 3 set set 2-3 min

15s x 5 20s x 15s x 6 20-25s x 6 15s x 6

Front lever banded 15s x 5 (band 5(same (change (same (change 2-3 min
change) band) band) band) band)
(knees up) (hips ext.
Front lever tuck 15s x 5 10-15s x 5) 2-3 min
Charlie Phase

Front lever single leg (10-15s x 5) (15-20s x 6) 20-25s x 4 2-3 min

eccentirc, 6-8 rep x
Dragon fly tuck up 5rep x 3 set 5rep x 4set 4set 2-3 min
(10 x 3)
10 rep x 3
Candle stand> tuck legs lower + up 8 rep x 3 set set 2-3 min

10 rep x 3 12 reo x 3 10 rep x 2

Candle stand> Single leg lower + up 8 rep x 3 set set set set 2-3 min

Human Flag progression 2-3 min

accum 20s/ accum 30s/ accum 40s/
Single arm handstand hold side side side 2-3 min

Hand Stand (toes off wall) 20s x 5 25s x 5 30s x 5 2-3 min
Program 3b. Is the full progression of each exercise. Designed to continue to develop and stress your body.
This is an evaluative and progressive program.
3b. Rest
Free stand Hand Stand 3-5 x max hold 2-4 min
L sit 3-5 x max hold 2-4 min
Skin the cat 3-5 x 10 rep 2-4 min
Front Lever 3-5 x max hold 2-4 min
Back Lever 3-5 x max hold 2-4 min
Human flag pole 3-5 x max hold 2-4 min
Alpha Phase: Foundational Strength - Ability to recruit appropriate Abdominal tissue and sequencing. Central to peripheral muscular development. Neutral
plane, Positional awareness.

Bravo Phase: Strength development out of neutral. Longest phase of progression. Increased stress and demand on scapular/shoulder strength, Abdominal
strength and trunk strength/position, mobility of hips/ shoulders. Preparatory for advanced compound/ olympic lifting.

Charlie Phase: Full Progressoin, Total Body control and awareness