Part 1

Warm-up and Prehab routine

In this program, you are going to do STATIC and DYNAMIC workouts.
In the STATIC WORKOUT you are going to learn the basic static skills, which help you to reach the advanced static elements, like Planche, Human flag or Front lever etc.
In the DYNAMIC WORKOUT you are going to improve the most important basics of calisthenics, which help you to reach the top dynamic exercises, like Muscle Up, Handstand Push-ups, One-Arm Chin-ups etc.

Both type of workouts require the same warm-up, which is based on the Priman One program. After the warm-up and prehab routine you can start the static and/or the dynamic workout. You can do both on the same training day, if you are able to. But also, you can split your training to one static and one dynamic training day. Our students are likely to do both ways.

Do this programs until you reach the Master Steps of the dynamic workout! It usually takes 4-8 weeks.

3 times a week (for example: Monday, Wednesday, Friday)

Recommended rest times: 30-60 seconds

Have a good training!


Warm-up

Free

Prehab routine

Free
Part 2

Static workout plan

In the STATIC WORKOUT you have to reach the Master Steps. If you did the Master Steps successfully, you can move forward to the next progression!

Do the workout like a circuit training in this order:

  1. L-sit progression

  2. Handstand progression

  3. Elbow lever progression

  4. Leg exercise

Do 3 rounds with 30-60 seconds rest, then continue with the dynamic workout plan or cool down and stretch!


L-sit progressions

Free

Handstand progressions

Free

Elbow lever progressions

Free

Leg exercises

Free
Part 3

Dynamic workout plan

In this program, you are going to improve the proper Push-ups, the Inverted Rows and V-sit ups. To do a complete full body training, you are going to do leg exercises at the end of the circuits.

The best method of the improvement of Push-ups, Inverted Rows and V-sit ups, is that you always have to start your workout with the most intensive progressions. Do as much as you can, within the suggested framework of repetitions and make sure about the proper implementation! If it is necessary, take a step back to the easier progressions.

Example:

1. If you can do only 5 reps of Regular Push-ups on the ground,
2. step back and continue with Regular 45 degree Push-ups,
3. and if you are out of gas again, finish your set with Regular Wall Push-ups.

Using this method, will help you to reach the quickest improvement in these exercises!

Master steps of exercises: 3 x 15 reps of Regular Push-ups, Inverted rows and V-sit ups!

Do 20 reps of the following leg exercises at the end of every circuit:

First: Regular squats
Second: Reversed lunges
Third: Cossack squats

Do the workout like a circuit training in this order:

  1. Push-up progression

  2. Inverted row progression

  3. V-sit up progression

  4. Leg exercise

Do 3-4 times, then cool down and stretch!


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Members only

This content available only members!

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