4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/07/2026

4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/07/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

3 - Bridges/Leg Raises/Squats - 07/06/2026

 3 - Bridges/Leg Raises/Squats - 07/06/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Bridges 
• Short Bridge 
• 1 x 20
• Next Session
• 1 x 25
• Leg Raises 
• Flat Knee Raise
• 1 x 15
• Next Session
• 1 x 20
• Squats
• Jackknife Squats
• 1 x 15
• Next Sessions
• 1 x 20

2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/05/2026

 2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/05/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

1 - Pull Ups/Fingertips/Grip/Handstand Push-Ups - 07/04/2026

1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 07/04/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1 x 20
• Next Session
• 1 x 20
• 1 x 10
• Fingertips
• Kneeling Fingertip Push-Ups
• 2 x 5
• Next Session
• No Change
• Grip
• Bar Hang
• 1 x 30 sec
• Next Sessions
• 1 x 40 sec
• Handstand Push-Ups
• Wall Handstand
• 1 x 40 sec
• Next Session
• 1 x 45 sec

7 - Off - 07/03/2026

7 - Off - 07/03/2026

6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/02/2026

6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/02/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/01/2026

5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/01/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Incline Push-Ups
• 1 x 10
• Next Session
• 1 x 20
• Horizontal Pulls
• Sternum Height
• 1 x 10
• Next Session
• No Change
• Fingertips
• Wall Fingertip Push-Ups
• 2 x 5
• Next Session
• Kneeling Fingertip Push-Ups
• 2 x 5
• Grip
• Bar Hang
• 1 x 20 sec
• Next Sessions
• 1 x 30 sec

4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/30/2026

4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/30/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

3 - Bridges/Leg Raises/Squats - 06/29/2026

3 - Bridges/Leg Raises/Squats - 06/29/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Bridges 
• Short Bridge 
• 1 x 10
• Next Session
• 1 x 20
• Leg Raises 
• Flat Knee Raise
• 1 x 10
• Next Session
• 1 x 15
• Squats
• Jackknife Squats
• 1 x 10
• Next Sessions
• 1 x 15

2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/28/2026

2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/28/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

1 - Pull Ups/Fingertips/Grip/Handstand Push-Ups - 06/27/2026

 1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 06/27/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1 x 10
• Next Session
• 1 x 20
• Fingertips
• Wall Fingertip Push-Ups
• 2 x 5
• Next Session
• No Change
• Grip
• Bar Hang
• 1 x 10 sec
• Next Sessions
• 1 x 20 sec
• Handstand Push-Ups
• Wall Handstand
• 1 x 30 sec
• Next Session
• 1 x 40 sec