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Advanced Foundations Week 3, Cycle 6

DAY 1 Muscle Up Work & Flow Warm Up: A1-General Mobilization   B1-2×10 Hip Arc Walks forward and back B2-2×1 Ape Walk forward and back  B3-2×1 Lizard Crawl (level 2) or 5 Tripod/Lizard each side (level 1)    Preparation: A1-30 seconds in each position Wrist Stretches B1-10 Shoulder Dislocates (level 1) or Eagle Grip (level

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Advanced Foundations Week 2, Cycle 6

DAY 1 Muscle Up Work, Front Squats & Flow Warm Up: A1-General Mobilization B1-1 sets of Bear Walks, forward and backwards approx 15-20 feet C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side  E1-10 Cat & Cow F1-10 Wag the Tail    Preparation: A1-2×10 Shoulder Dislocates (level 1) or Eagle

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Advanced Foundations Week 1, Cycle 6

DAY 1 Muscle ups, Uneven Kb Dead lifts & Flow  Warm Up: A1-General Mobilization B1-1 sets of Bear Walks, forward and backwards approx 15-20 feet C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side  E1-10 Cat & Cow F1-10 Wag the Tail    Preparation: A1- Shoulder Clock Stretches 1×30 seconds

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Advanced Foundations Cycle 6

Welcome to Cycle 6 of the Advanced Foundations Program. Each week you will receive access to new programming. Content is slowly released this way so that you do not feel overwhelmed or try to jump ahead. For the best results from this training it is important for you to follow as many of the training

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Advanced Foundations Week 6, Cycle 5

DAY 1 Rings, Pause Dead Lifts  Warm Up: A1-General Mobilization B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet  C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side    Preparation: A1- Wrist Stretches   B1-2×10 Shoulder Dislocates, Unweighted (level 1) or Weighted 2-5lbs (level 2) B2-Ankle Stretches and

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Advanced Foundations Week 5, Cycle 5

DAY 1 Rings, Squats, Conditioning Warm Up: A1-General Mobilization B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet  C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side    Preparation: A1- Wrist Stretches   B1-2×10 Shoulder Dislocates Unweighted (level 1) or Weighted 2-5lbs (level 2) B2-Ankle Stretches and Prep

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Advanced Foundations Week 4, Cycle 5

DAY 1 Rings, Pause Front Squats, Kb Combo Warm Up: A1-General Mobilization B1-Figure 8’s with Stick, 10 feet wide, 10 feet together   C1-2×10 Shoulder Dislocates C2-2×5 Ankle Stretches and Prep in each direction   D1-2 sets of Bear Walks, forward and backwards approx 20 feet D2-2×10 Lizard Crawls (static position-level 1) crawling (level 2)

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Advanced Foundations Week 3, Cycle 5

DAY 1 Rings, Squats & Double Kbs  Warm Up: A1-General Mobilization #2 B1-Leg swings forward and back, then Across the body  C1-Figure 8’s with Stick, 6 feet wide, 6 feet together   Preparation: A1-2×10 Shoulder Dislocates Unweighted (level 1) or Weighted 2-5lbs (level 2) A2-Ankle Stretches and Prep 2×5 in each direction    B1-2×5 Single

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Advanced Foundations Week 2, Cycle 5

Day 1  Bridging & Splits Warm Up: A1-General Mobilization #1 10 reps of each exercise, in each direction   B1-2×1 of Bear Walks, forward and backwards approx 15-20 feet B2-2×5 Single Leg Anterior Chain Stretch, on each leg   C1-30 seconds Wrist Stretches in each position C2-30 seconds  Shoulder Clocks in each position   D1-10 Cat & Cow

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Advanced Foundations Week 1, Cycle 5

DAY 1 Dead lifts & L-Sits Warm Up: A1-General Mobilization #2 B1-Leg swings forward and back, then Across the body C1-Figure 8’s with Stick, 6 feet wide, 6 feet together   Preparation: A1-10 Shoulder Dislocates A2-30 seconds Wrist Stretches each position   B1-2×5 Single Leg Anterior Chain Stretch B2-2×5 Rocking Bear (level 1) or Down

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