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Part 1

Program explanation

Start here to understand what you are doing. You can find all details about the program here!


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Part 2

Exercise explanations

You can watch a detailed explanation video about all the key exercises in this program!


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Members only

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Members only

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Part 3

Warm-up and Prehab routine

In this program, you are also going to do STATIC and DYNAMIC workouts. Keep practicing the static exercises from the previous program, even if you reached the last progressions, until you can do the Master steps of the dynamic workout!

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

Recommended rest times: 30-60 seconds

Have a good training!


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Part 5

Follow along videos

Do you want to do repetitions as accurately as possible? These videos are for you!


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Members only

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