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DATE

Pushup Series Beginner

1 Wall Pushups 1 set 10

2 Incline Pushups 1 set 10

3 Kneeling Pushups 1 set 10

4 Half Pushups 1 set 8

5 Full Pushups 1 set 5

6 Close Pushups 1 set 5

7 Uneven Pushups 1 set 5

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7.5 One Arm Incline Pushups 1 set 5

8 1/2 One Arm Pushups 1 set 5

9 Lever Pushups 1 set 5

10 One Arm Pushups 1 set 5

Extras:Calf Work

Leg Lift Series Beginner

1 Knee Tucks 1 set 10

2 Flat Knee Raises 1 set 10

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3 Flat Bent Leg Raises 1 set 10

4 Flat Frog Raises 1 set 8

5 Flat Straight Leg Raises 1 set 5

6 Hanging Knee Raises 1 set 5

6.5 Standing Single Leg Lift Hold 30 sec.

7 Hanging Bent Leg Raises 1 set 5

8 Hanging Frog Raises 1 set 5

9 Partial Straight Leg Raises 1 set 5

10 Straight Leg Raises 1 set 5

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AIntermediate

Warm-ups

2 sets 25 3 sets 50

2 sets 20 3 sets 40

2 sets 15 3 sets 30

2 sets 12 2 sets 25

2 sets 10 2 sets 20

2 sets 10 2 sets 20

2 sets 10 2 sets 20 (Both Sides)

ProgressionStandard

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2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 1 set 100 (Both Sides)

IntermediateWarm-ups

2 sets 25 3 sets 40

2 sets 20 3 sets 35

ProgressionStandard

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2 sets 15 3 sets 30

2 sets 12 3 sets 25

2 sets 10 2 sets 20

2 sets 10 2 sets 15

60 sec. 90 sec.

2 sets 10 2 sets 15

2 sets 10 2 sets 15

2 sets 10 2 sets 15

2 sets 10 2 sets 30

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updated 08-01-2011

Work Set Challenge

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Work Set Challenge

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DATE

Pullup Series Beginner

1 Door Pulls 1 set 10

2 Horizontal Pulls 1 set 10

3 Jackknife Pulls 1 set 10

4 Half Pullups 1 set 8

5 Full Pullups 1 set 5

6 Close Pullups 1 set 5

7 Uneven Pullups 1 set 5

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8 1/2 One Arm Pullups 1 set 4

9 Assisted One Arm Pullups 1 set 3

10 One Arm Pullups 1 set 1

Extras:Neck Work

Squat Series Beginner

1 Shoulderstand Squats 1 set 10

2 Jacknife Squats 1 set 10

3 Supported Squats 1 set 10

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4 Half Squats 1 set 8

5 Full Squats 1 set 5

6 Close Squats 1 set 5

6.5 Two Chair & Bulgarian Squats 1 set 5

7 Uneven Squats 1 set 5

8 1/2 One-Leg Squats 1 set 5

9 Assisted One Leg Squats 1 set 5

10 One-Leg Squats 1 set 5

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BIntermediate

Warm-ups

2 sets 20 3 sets 40

2 sets 20 3 sets 30

2 sets 15 3 sets 20

2 sets 11 2 sets 15

2 sets 8 2 sets 10

2 sets 8 2 sets 10

2 sets 7 2 sets 9 (Both Sides)

ProgressionStandard

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2 sets 6 2 sets 8 (Both Sides)

2 sets 5 2 sets 7 (Both Sides)

2 sets 3 4 sets 6 (Both Sides)

IntermediateWarm-ups

2 sets 25 3 sets 50

2 sets 20 3 sets 40

2 sets 15 3 sets 30

ProgressionStandard

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2 sets 35 2 sets 50

2 sets 10 2 sets 30

2 sets 10 2 sets 20

2 sets 10 2 sets 15 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 50 (Both Sides)

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Work Set Challenge

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DATE

Handstand Seri Beginner

1 Wall Headstands 30 sec,

2 Crow Stands 10 sec.

3 Wall Handstands 30 sec.

3.5 Quarter Handstand Pushups 1 set 5

4 Half Handstand Pushups 1 set 5

5 Handstand Pushups 1 set 5

6 Close Handstand Pushups 1 set 5

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7 Uneven Handstand Pushups 1 set 5

8 1/2 One-Arm HS Pushups 1 set 4

9 Lever Handstand Pushups 1 set 3

10 One-Arm HS Pushups 1 set 1

Extras:Grip Work

Bridge Series Beginner

1 Short Bridges 1 set 10

2 Straight Bridges 1 set 10

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3 Angled Bridges 1 set 8

4 Head Bridges 1 set 8

5 Half Bridges 1 set 8

6 Full Bridges 1 set 6

6.5 Half-Walkdown Bridges 1 set 3

7 Walkdown Bridges 1 set 3

8 Walkup Bridges 1 set 2

9 Closing Bridges 1 set 1

10 Stand-to-Stand Bridges 1 set 1

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CIntermediate

Warm-ups

60 sec. 120 sec.

30 sec. 60 sec.

60 sec. 120 sec.

2 sets 10 2 sets 20

2 sets 10 2 sets 20

2 sets 10 2 sets 15

2 sets 9 2 sets 12 (Both Sides)

ProgressionStandard

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2 sets 8 2 sets 10 (Both Sides)

2 sets 6 2 sets 8 (Both Sides)

2 sets 4 2 sets 6 (Both Sides)

2 sets 2 1 set 5 (Both Sides)

Rep1 Rep1

Sport

Trainer

CoC #1

#1.5

#2

Hold sec.

IntermediateWarm-ups

2 sets 25 3 sets 50

2 sets 20 3 sets 40

ProgressionStandard

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2 sets 15 3 sets 30

2 sets 15 2 sets 25

2 sets 15 2 sets 20

2 sets 10 2 sets 15

2 sets 6 2 sets 10

2 sets 6 2 sets 10

2 sets 4 2 sets 8

2 sets 3 2 sets 6

2 sets 3 2 sets 10-30

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Work Set Challenge

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Work Set Challenge

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