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Floor 1

Program Charts

Floor 1 Program Charts

©2014 Gold Medal Bodies, Super 301, Inc, Ryan C. Hurst, Jarlo L. Ilano, PT, MPT, OCS, & Andy Fossett

All rights reserved. Brief excerpts may be reproduced for review purposes, but other reproduction requires written permission from Super 301. Please contact us at GoldMedalBodies.com for more information.

The information in this document is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise program.

When purchasing products from Gold Medal Bodies / Super 301, the purchaser understands the risk associated with using this type of product, and the purchaser understands the risk associated with following instructions from related products, and agrees not to hold Super 301, its agents and/or representatives responsible for injuries or damages resulting from use without proper supervision.

This course and its authors accept no responsibility for any liability, injuries or

damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before beginning training. Be sure to follow all safety and installation instructions included with your equipment carefully. The authors and publisher of this course are not responsible for problems related to the equipment you use to perform these exercises.

Please be sure to thoroughly read the instructions for all exercises in this course, paying particular attention to all cautions and warnings shown to ensure safety.

If you experience acute injury or persistent, chronic pains, consult a licensed health practitioner. Nothing in this document can be considered a substitute for qualified medical advice.

CONTENTS

Before You Start 4

Progression 4

Evaluation 6

How to Use These Charts 7

Making Adjustments 8

Don’t Overthink It! 8

Common Training Questions 9

The F1 Daily Program Charts 11

BEFORE YOU START

Our Floor 1 program includes two levels - Beginner and Intermediate. Both levels of Floor 1 include four phases, arranged in a 14 week program.

For your convenience, we’ve included weekly charts for a complete 3.5 month cycle through the program. Work and rest days are included.

Progression

Without continually increasing the “difficulty” of a workout, it ceases to challenge your body. Since this challenge is responsible for the adaptation that results in increased strength and mobility, we want to make sure we keep progressing as the movements become easier.

Most phases of this program include variable ranges for the actual numbers of repetitions and sets as well as rest periods to be performed. We suggest you use the lowest number of both sets and reps and take the maximum rest for your first session of each phase. From Session 2, you may begin to add progressively more work.

How do you know when you’re ready to add more work?

The key is to monitor your Effort and Technique, which we’re sure you’re familiar with since you read the manual (right?).

When your Technique is above 8, and your Effort drops below 6, you are ready to step it up.

Floor 1 Program Charts �4

Depending on how big a jump you want to make for your next session, you can increase the number of reps or sets - it’s really up to you.

Monitoring these levels is so important that we’ve included a space on the program charts that follow for you to record them (on a scale of 1-10) after each session.

Finally, we caution you not to progress too quickly. Moving too fast is a common cause of injury and stunted progress.

Truly, baby steps are sometimes the fastest way forward, and we encourage you to take your time mastering each technique. Remember that skill is our main variable here, so increasing your technique should always be your primary focus.

With that being said, if a training session feels truly too easy, focus on slowing movements down and making your technique as clean as possible.


Evaluation

As you progress, it will be important to continually reevaluate your performance so you can measure your progress and notice any errors in form you need to improve.

This is done within the session as you go from set to set in your exercises, as well from one session to the other.

We also recommend periodically taking video of your sessions and comparing your form with the video tutorials.

The best times for video review are during Weeks 3, 7, 11, and 14.


How to Use These Charts

Not so fast!

Before you jump into the program, please take a minute to familiarize yourself with how we’ve structured the program charts.

As mentioned earlier, Floor 1 includes two levels: Beginner and Intermediate. These are then divided into the four phases for each level.

The charts on the following pages are designed to be printed out and carried with you to your training sessions. If you have a dedicated training space, you can simply tape the week’s chart(s) up on your wall.

As you work through each phase, print out the accompanying chart(s) for each week, and be sure to keep track of your Technique and Effort. (Yes, it is that important so we’re repeating it again).

In each chart, you’ll find guidelines on the number of reps/holds and sets for each movement. Circle or write in the number of reps/holds and sets that you’ve accomplished each day. You can then use these notes to track and identify your progress and determine when it’s time to make adjustments to your training.

(For more info on making adjustments, please refer to Chapter Four in the Floor 1 Training Manual.)


Making Adjustments

Though it would be best to follow this schedule exactly as laid out, we know that training schedules are often tweaked to best fit our busy lives. There is room for flexibility in this training.

Just remember to adhere to these important points:

★ Alternate the training and recovery days. Do the Day 1 Session and then the Day 2 session the next time you workout and so on.

★ Don’t do the same workout two days in a row.

★ Always make time to perform the Warm-Up and do the Cool-Down Stretches on each active training day.

Don’t Overthink It!

When embarking on a program like this (with a training modality that’s very likely new to you), it’s common to overthink things and worry about little details that don’t matter very much.

The main thing to remember is to autoregulate your training and listen to your body when you’ve had enough for the day.

This is a key point. Some days will be better than others and some days will feel as if you are carrying a hundred pounds on your back, and it may not match how you feel going in to the session.


You may feel terrible, then after a few minutes of working out you do really well. The reverse is also true, you may feel incredible before starting, but then your performance is worse than the last time you did the same workout.

Get started on your training no matter how you feel, then gauge how you are doing as you keep going. It’s your performance that counts. If it falls off considerably, it’s time to call it a day.

Common Training Questions

Below, we’ve answered some of the most common questions that come up while training.

Should I do the Warm Up and Cool Down on EVERY session?

Yes. Don’t skimp out on the Warm Up or Cool Down. These preparatory efforts will help you maintain an injury-free practice.

When Do I Rest? Does it Have To Be 60-90 Seconds?

Rest, as much as you need to, between sets.

It’s okay to do shorter rest breaks if you want, but keep in mind that the goal of training ISN’T to tire yourself out.


How Many Reps Should I Do For Each Hold?

The answer is ZERO.

It’s holds OR reps, not both.

So for the skills with holds, hold for the allotted amount of time, and for all other movements, do the suggested number of reps.

You should stick to the 3-6 sets range for both types of movement.

Should I Circuit Train Through Each Session?

No*. Please complete all reps/holds and all sets for each movement before progressing to the next movement.

*The caveat here is Phase 1B and Phase 3 and 4, which is explained in the next section.

How Do I Work Through Phase 1B?

These are the circuit workouts where you move from one exercise to the next without rest (if possible for your condition) until the round of exercises is completed. You then rest for a period of time and repeat the round. Do this for as many specified rounds as you can in good form.


How Do I Work Through Phase 3 & 4?

For Phase 3 and Phase 4, do 5-10 reps of the movements listed for each session. In this case, one rep is the entire combo or flow movement.

Where Can I Get That Special Mat/Play Gym Seen In the Videos?

You’re overthinking it! :) You don’t need anything other than yourself, some room to move, and consistent effort. Everything else is basically personal preference.

(However, the GMB shirt is definitely necessary and you should probably snag one for yourself right here:

GMB Swag Shop).

Do I Have To Max Out Before Moving On To The Next Phase?

No! Don’t get caught up on the numbers. If you don’t get to the highest reps and highest sets listed, it’s fine. (And if you do get there, you’re a bad ass!).

Review the Autoregulation and How To Progress sections of the Floor 1 Training Manual (Chapter 4) to learn how to know when you’re ready to move on.

Ok, now you’re ready to get training! But first, be sure to print out your…

The F1 Daily Program Charts


http://skipthekip.com/products/swankness

FLOOR 1 (BEGINNER) PHASE 1 A - WEEK 1


Day

InstructionsMovement

Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)

Day 1 / Mon 1. Warm Up - Wrist Focus - -

3 - 6 sets of your chosen

hold time & 90 seconds

rest between sets

2. Crow Holds - Up to 30 sec up to 30s 1 2 3 4 5 6

3. Front Scale Holds - Up to 30 sec / leg up to 30s 1 2 3 4 5 6

4. Handstand Holds on Wall 10s to 60s 1 2 3 4 5 6

3 - 5 reps. x 6 - 10 sets &

90 sec. rest between sets5. Seated Leg Raises

3 4 5 6 7 8 9 10

6. Cool Down Stretches - -

Day 2 / Tue 1. Warm Up - -

7 - 12 reps. x 3 - 5 sets &

2 min. rest, for each.

2. Inverted Press7 8 9 10 11

12 3 4 5

3. Jumps7 8 9 10 11

12 3 4 5

10 - 30 sec. holds x 3 - 5

sets with 2 min. rest.

4. Hollow Body Holds with Superman Holds

(superset) up to 30s 3 4 5


Day 3 / Wed 1. Warm Up - -


3. Optional Handstand or Mobility Work - -



Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)

Day 4 / Thu 1. Warm Up - Wrist Focus - -

3 to 6 sets of your chosen

hold time. 90 seconds rest

between sets.



4. Handstand Holds on Wall 10 to 60s 1 2 3 4 5 6

3 - 5 reps. x 6 - 10 sets &


3 4 5 6 7 8 9 10


Day 5 / Fri 1. Warm Up - -

7 - 12 reps. x 3 - 5 sets & 2

min. rest, for each.

2. Inverted Press 7 8 9 10 11 12 3 4 5

3. Jumps 7 8 9 10 11 12 3 4 5

10 - 30 sec. holds x 3 - 5





Day 6 / Sat 1. Warm Up - -


3. Optional Handstand or Mobility Work

Day 7 / Sun REST DAY!



Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



hold time. 90 seconds

rest between sets.




3 - 5 reps. x 6 - 10 sets &


3 4 5 6 7 8 9 10



7 - 12 reps. x 3 - 5 sets &

2 min. rest, for each.

2. Inverted Press7 8 9 10 11

12 3 4 5

3. Jumps7 8 9 10 11

12 3 4 5

10 - 30 sec. holds x 3 - 5










Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)




between sets.




3 - 5 reps. x 6 - 10 sets & 90

sec. rest between sets5. Seated Leg Raises

3 4 5 6 7 8 9 10



7 - 12 reps. x 3 - 5 sets & 2


2. Inverted Press 7 8 9 10 11 12 3 4 5

3. Jumps 7 8 9 10 11 12 3 4 5

10 - 30 sec. holds x 3 - 5











Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)




between sets.




3 - 5 reps. x 6 - 10 sets & 90


3 4 5 6 7 8 9 10



7 - 12 reps. x 3 - 5 sets & 2


2. Inverted Press 7 8 9 10 11 12 3 4 5

3. Jumps 7 8 9 10 11 12 3 4 5

10 - 30 sec. holds x 3 - 5








FLOOR 1 (BEGINNER) PHASE 1 B - WEEK 5


Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)

Day 29 / Mon 1. Warm Up - -

Up to 60s hold, rest as needed

Closer to 60s is less total sets

2. Crow Holds up to 60s 1 2 3 4 5 6

3. Front Scale Holds - At least 30 sec / leg up to 60s 1 2 3 4 5 6

7 - 12 reps. x 3 - 5 sets & 90

sec. rest between sets4. Roll Up to Squat

7 8 9 10 11 12 3 4 5

Focus on Seiza 5. Cool Down Stretches - -


Perform this circuit with no

breaks between exercises. 60

sec. rest between circuits.

Complete up to 5 circuits.

2. Inverted Press (10 reps) 10 1 2 3 4 5

3. Hollow Body Straight Arm Hold (10 sec) 10s 1 2 3 4 5

4. Jump Tuck Squats (10 reps) 10 1 2 3 4 5

5. Hollow Body Hold (10 sec) 10s 1 2 3 4 5

6. Superman Hold (10 sec) 10s 1 2 3 4 5



Stretch Circuit: Hold each

stretch for 60 sec

2. Forward Fold 60s 1

3. Pancake 60s 1

4. Front Splits (both sides) 60s 1

5. Sidebending in Pancake 60s 1

6. Bridge 60s 1



Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)

Day 32 / Thu 1. Warm Up - -

Up to 60s hold, rest as needed

Closer to 60s is less total sets

2. Crow Holds up to 60s 1 2 3 4 5 6

3. Front Scale Holds - At least 30 sec / leg up to 60s 1 2 3 4 5 6

7 - 12 reps. x 3 - 5 sets 4. Roll Up to Squat (90 sec rest between sets) 7 8 9 10 11 12 3 4 5

Focus on Seiza 5. Cool Down Stretches - -


Perform this circuit with no

breaks between exercises. 60

sec. rest between circuits.

Complete up to 5 circuits.

2. Inverted Press (10 reps) 10 1 2 3 4 5

3. Hollow Body Straight Arm Hold (10 sec) 10s 1 2 3 4 5

4. Jump Tuck Squats (10 reps) 10 1 2 3 4 5





Stretch Circuit: Hold each

stretch for 60 sec

2. Forward Fold 60s 1

3. Pancake 60s 1

4. Front Splits (both sides) 60s 1

5. Sidebending in Pancake 60s 1

6. Bridge 60s 1


FLOOR 1 (BEGINNER) PHASE 2 - WEEK 1


Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps x 6 - 10 sets & 90 sec rest

2. Single Leg Jump Pirouette Leg Switch to Back

Scale3 4 5 6 7 8 9 10

3. Two Leg 180 Jump to Right Leg Front Scale, then

reverse to Left Leg Front Scale3 4 5 6 7 8 9 10

Superset twice: 60 sec

for each move

4. 180 Degree Jump 60s 1 2

5. Front Scale to Back Scale (30 sec, repeat each

side)60s 1 2



3 - 5 reps x 6 - 10 sets &

90 sec rest

2. Cartwheel to Opposite Side Cartwheel 3 4 5 6 7 8 9 10

3. Front roll to Squat, Squat to Back Roll 3 4 5 6 7 8 9 10


4. Candlestick up to 30s 3 4 5

6 - 10 reps x 2 sets 5. Roll Up to Squat 6 7 8 9 10 1 2

6 - 10 reps x 1 set /10 sec on, 10 sec rest

6. Bridge 6 7 8 9 10 1




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps x 6 - 10 sets each side, & 90 sec rest between sets

2. Crow to Front Roll 3 4 5 6 7 8 9 10

One 5 sec hold x 6 - 10 sets & 90 sec rest between sets

3. Double Arm Lever 5s 6 7 8 9 10

6 - 10 reps x 1 set / 10 sec on, 10 sec rest

4. Handstand Hold 6 7 8 9 10 1

5. Hollow Body Hold 6 7 8 9 10 1



3 - 5 reps x 6 - 10 sets &

90 sec rest


Scale3 4 5 6 7 8 9 10



Superset twice: 60 sec for each move



side)60s 1 2




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)




3. Front Roll to Squat, Squat to Back Roll 3 4 5 6 7 8 9 10


4. Candlestick 7 8 9 10 11 12 3 4 5



6. Bridge 6 7 8 9 10 1



3 - 5 reps x 6 - 10 sets each

side, & 90 sec rest between

sets











Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



2. Single Leg Jump Pirouette Leg Switch to Back Scale 3 4 5 6 7 8 9 10



Superset twice: 60 sec for

each move


5. Front Scale to Back Scale (30 sec, repeat each side) 60s 1 2


Day 9/ Tue 1. Warm Up - -

3 - 5 reps x 6 - 10 sets & 90

sec rest






6 - 10 reps x 1 set /10 sec on, 10 sec rest 6. Bridge 6 7 8 9 10 1




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)











3 - 5 reps x 6 - 10 sets & 90

sec rest


Scale3 4 5 6 7 8 9 10






side)




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)






4. Candlestick 7 8 9 10 11 12 3 4 5

6 - 10 reps x 2 sets 5. Roll Up to Squat 6 7 8 9 10 2


6. Bridge 6 7 8 9 10 1





sets











Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



2. Single Leg Jump Pirouette Leg Switch to Back Scale 3 4 5 6 7 8 9 10




each move


5. Front Scale to Back Scale (30 sec, repeat each side) 60s 1 2



3 - 5 reps x 6 - 10 sets & 90

sec rest










Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)











3 - 5 reps x 6 - 10 sets & 90

sec rest


Scale3 4 5 6 7 8 9 10






side)60s 1 2




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)






4. Candlestick 7 8 9 10 11 12 3 4 5



6. Bridge 6 7 8 9 10 1





sets











Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)




Scale3 4 5 6 7 8 9 10




each move



side)60s 1 2



3 - 5 reps x 6 - 10 sets & 90

sec rest










Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)











3 - 5 reps x 6 - 10 sets &

90 sec rest


Scale3 4 5 6 7 8 9 10






side)60s 1 2




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)






4. Candlestick 7 8 9 10 11 12 3 4 5



6. Bridge 6 7 8 9 10 1





sets











Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do for 10 min 2. Part A of the Flow - -

7 - 12 reps x 3 - 5 sets &

2 min rest3. Superset A - Inverted Press with Bridge 7 8 9 10 11 12 3 4 5

10 - 30 sec hold x 3 - 5

sets & 2 min rest

4. Superset B - Hollow Body Hold with Superman

Hold10s - 30s 3 4 5



Do for 10 min 2. Part B of the Flow - -

7 - 12 reps x 3 - 5 sets &

2 min rest3. Freestanding Handstand to Leg Switch 7 8 9 10 11 12 3 4 5



Do for 10 min 2. Part C of the Flow - -

7 - 12 reps x 3 - 5 sets &

2 min rest, for each

3. Double Arm Lever Hold (90 second rest between

sets)5s 6 7 8 9 10

4. Crow to Front Roll 7 8 9 10 11 12 3 4 5




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



7 - 12 reps x 3 - 5 sets & 2

min rest3. Superset A - Inverted Press with Bridge 7 8 9 10 11 12 3 4 5

10 - 30 sec hold x 3 - 5 sets

& 2 min rest4. Superset B - Hollow Body Hold with Superman Hold 10s - 30s 3 4 5




7 - 12 reps x 3 - 5 sets & 2

min rest3. Freestanding Handstand to Leg Switch 7 8 9 10 11 12 3 4 5




7 - 12 reps x 3 - 5 sets & 2

min rest, for each

3. Double Arm Lever Hold (90 second rest between sets) 5 s 6 7 8 9 10






Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



7 - 12 reps x 3 - 5 sets & 2



& 2 min rest


Hold10s - 30s 3 4 5




7 - 12 reps x 3 - 5 sets & 2





7 - 12 reps x 3 - 5 sets & 2

min rest, for each


sets)5s 6 7 8 9 10





Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



7 - 12 reps x 3 - 5 sets & 2







7 - 12 reps x 3 - 5 sets & 2





7 - 12 reps x 3 - 5 sets & 2

min rest, for each

3. Double Arm Lever Hold (90 second rest between sets) 5s 6 7 8 9 10






Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



7 - 12 reps x 3 - 5 sets & 2



& 2 min rest


Hold10s - 30s 3 4 5




7 - 12 reps x 3 - 5 sets & 2





7 - 12 reps x 3 - 5 sets & 2

min rest, for each


sets)5s 6 7 8 9 10





Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



7 - 12 reps x 3 - 5 sets & 2







7 - 12 reps x 3 - 5 sets & 2





7 - 12 reps x 3 - 5 sets & 2

min rest, for each

3. Double Arm Lever Hold (90 second rest between sets) 5s 6 7 8 9 10






Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do each flow for 5 min2. Part A of the Flow - -

3. Part B of the Flow - -

7 - 12 reps x 3 - 5 sets 4. Superset A - Inverted Press with Bridge (2 min rest) 10s - 30s 3 4 5

10 - 30 sec hold x 3 - 5 sets &

2 min rest5. Superset B - Hollow Body Hold with Superman Hold 10s - 30s 3 4 5



Do each flow for 5 min2. Part B of the Flow - -

3. Part C of the Flow - -

7 - 12 reps x 3 - 5 sets 4. Freestanding Handstand to Leg Switch (2 min rest) 7 8 9 10 11 12 3 4 5



Do each flow for 5 min2. Part C of the Flow - -

3. Part A of the Flow - -

5” hold x 6-10 sets, 90”rest

7-12 reps x 3-5 sets 2 min rest

3. Double Arm Lever Hold 5s 6 7 8 9 10





Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do each flow for 5 min2. Part A of the Flow - -

3. Part B of the Flow - -

7 - 12 reps x 3 - 5 sets 4. Superset A - Inverted Press with Bridge (2 min rest) 10s - 30s 3 4 5

10 - 30 sec hold x 3 - 5 sets &

2min rest5. Superset B - Hollow Body Hold with Superman Hold 10s - 30s 3 4 5



Do each flow for 5 min2. Part B of the Flow - -

3. Part C of the Flow - -

7 - 12 reps x 3 - 5 sets 4. Freestanding Handstand to Leg Switch (2 min rest) 7 8 9 10 11 12 3 4 5



Do each flow for 5 min2. Part C of the Flow - -

3. Part A of the Flow - -

5” hold x 6-10 sets, 90”rest

7-12 reps x 3-5 sets 2 min rest

3. Double Arm Lever Hold 5s 6 7 8 9 10






Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do entire Flow for 10 min 2. Flow - -


Record yourself & compare

to tutorials4. Video Review

- -


Do entire stretch sequence 2. Cool Down Stretches - -










Do entire Flow for 10 min 2. Cool Down Stretches - -

Day 14 / Sun REST DAY! - -

FLOOR 1 (INTERMEDIATE) PHASE 1 A - WEEK 1


Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


10 sec hold x 6 sets for

each hold. Work up to

one set of 60 sec

2. Crane Holds 10s - 60s 1 2 3 4 5 6

3. Front Scale Holds 10s - 60s 1 2 3 4 5 6

4. Handstand Holds on Wall (facing out) 10s - 60s 1 2 3 4 5 6

3 - 5 reps x 3 - 5 sets &

90 sec rest

5. Front Scale Leg Raises 3 4 5 3 4 5

6. Inverted Press 3 4 5 3 4 5



3 - 5 reps x 3 - 5 sets & 2

min rest, for each2. Inverted Press 3 4 5 3 4 5

7 - 12 reps x 3 - 5 sets &

2 min rest, for each.3. 180 Degree Jumps 7 8 9 10 11 12 3 4 5

Superset: 10 - 30 sec

holds x 3 - 5 sets & 30

sec rest

4. Hollow Body Holds with Superman Holds 10s 20s 30s 3 4 5






Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



each hold. Work up to one

set of 60 sec

2. Crane Holds 10s - 60s 1 2 3 4 5 6



3 - 5 reps x 3 - 5 sets & 90

sec rest





3 - 5 reps x 3 - 5 sets & 2


7 - 12 reps x 3 - 5 sets & 2

min rest, for each.3. 180 Degree Jumps 7 8 9 10 11 12 3 4 5

Superset: 10 - 30 sec holds

x 3 - 5 sets & 30 sec rest4. Hollow Body Holds with Superman Holds 10s 20s 30s 3 4 5







Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)




set of 60 sec

2. Crane Holds 10s - 60s 1 2 3 4 5 6



3 - 5 reps x 3 - 5 sets & 90

sec rest





3 - 5 reps x 3 - 5 sets & 2


7 - 12 reps x 3 - 5 sets & 2







FLOOR 1 (INTERMEDIATE) PHASE 1 B - WEEK 5


Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Hold up to 60 sec 2. Crane Holds 10s - 60s

10 reps 3. Floor Kip1 2 3 4 5 6 7 8

9 10

Hold as long as possible 4. Freestanding Handstand 10s - 60s

10 reps 5. Handstand Entries from Tuck Up1 2 3 4 5 6 7 8

9 10



Perform this circuit with

no breaks between

exercises.60 sec rest

between circuits. Do up

to 5 circuits.

2. Inverted Press (10 reps)1 2 3 4 5 6 7 8

9 101 2 3 4 5

3. 360 Degree Jumps (10 reps, each direction)1 2 3 4 5 6 7 8

9 101 2 3 4 5

4. Hollow Body Plank (20 sec) 20s 1 2 3 4 5

5. Jump Tuck Squats (10 reps)1 2 3 4 5 6 7 8

9 101 2 3 4 5






Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Hold each pose for 60 sec

2. Forward Fold 60s

3. Pancake 60s

4. Front Splits (both sides) 60s

5. Sidebending in Pancake 60s

6. Bridge 60s


Hold up to 60 sec 2. Crane Holds 10s - 60s

10 reps 3. Floor Kip1 2 3 4 5 6 7

8 9 10

Hold as long as possible 4. Freestanding Handstand 10s - 60s

10 reps 5. Handstand Entries from Tuck Up1 2 3 4 5 6 7

8 9 10




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Perform this circuit with

no breaks between

exercises.60 sec rest

between circuits. Do up

to 5 circuits.

2. Inverted Press (10 reps)1 2 3 4 5 6 7 8

9 101 2 3 4 5

3. 360 Degree Jumps (10 reps, each direction)1 2 3 4 5 6 7 8

9 101 2 3 4 5

4. Hollow Body Plank (20 sec) 20s 1 2 3 4 5

5. Jump Tuck Squats (10 reps)1 2 3 4 5 6 7 8

9 101 2 3 4 5





Hold each pose for 60 sec

2. Forward Fold 60s

3. Pancake 60s

4. Front Splits (both sides) 60s

5. Sidebending in Pancake 60s

6. Bridge 60s


FLOOR 1 (INTERMEDIATE) PHASE 2 - WEEK 1


Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



2. Single Leg Jump Pirouette Leg Switch to Back Scale

(don’t let leg touch ground)3 4 5 6 7 8 9 10

3. 360 degree Jump to Right Leg Front Scale, then

immediately repeat to Left Leg Front Scale3 4 5 6 7 8 9 10

Do superset twice

4. Jump Tucks (60 sec) 60s 1 2

5. Front Scale to Back Scale - (30 sec each side) 30s 1 2



3 - 5 reps. x 6 - 10 sets & 90

sec rest

2. Roundoff 3 4 5 6 7 8 9 10


7 - 12 reps. x 3 - 5 sets & 2 min rest

4. Candlestick7 8 9 10 11

123 4 5

6 - 10 reps. x 1 set / 10 sec on, 10 sec rest

5. Bridge 6 7 8 9 10 1




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps x 6 - 10 sets each side, & 90 sec rest

2. Crane to Front Roll 60s 6 7 8 9 10

5 sec hold x 6 - 10 sets & 90 sec rest



4. Handstand Holds (freestanding) from Tuck Up 6 7 8 9 10 1






Scale (don’t let leg touch ground)3 4 5 6 7 8 9 10



Do superset twice4. Jump Tucks (60 sec) 60s 1 2

5. Front Scale to Back Scale (30 sec each side) 30s 1 2




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1














Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)











3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)





















Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1














Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)











3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)

















5. Front Scale to Back Scale -(30 sec each side) 30s 1 2




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1














Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)











3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)





















Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


3 - 5 reps. x 6 - 10 sets &

90 sec rest

2. Roundoff 3 4 5 6 7 8 9 10




123 4 5


5. Bridge 6 7 8 9 10 1














Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do flow for 10 min 2. Part A of the Intermediate Flow - -

3 - 5 reps x 3 - 5 sets & 2

min rest3. Inverted Press 3 4 5 3 4 5

7 - 12 reps x 3 - 5 sets & 2

min rest4. Bridge

7 8 9 10 11

123 4 5



Do flow for 10 min 2. Part B of the Intermediate Flow - -

7 - 12 reps x 3 - 5 sets with

2 min rest

3. Freestanding Handstand from Tuck Up to Tuck

Lower

7 8 9 10 11

123 4 5



Do flow for 10 min 2. Part C of the Intermediate Flow - -

7 - 12 reps x 3 - 5 sets & 60

sec rest, for each3. Crane to Front Roll

7 8 9 10 11

123 4 5

3 - 5 reps x 3 - 5 sets & 60

sec rest, for each4. Back Roll Extension 3 4 5 3 4 5



Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



3 - 5 reps x 3 - 5 sets & 2 min

rest3. Inverted Press 3 4 5 3 4 5

7 - 12 reps x 3 - 5 sets & 2 min

rest4. Bridge 7 8 9 10 11 12 3 4 5



Do each flow for 5 min2. Part B of the Intermediate Flow - -

3. Part C of the Intermediate Flow - -

7 - 12 reps x 3 - 5 sets with 2

min rest3. Freestanding Handstand from Tuck Up to Tuck Lower 7 8 9 10 11 12 3 4 5




7 - 12 reps x 3 - 5 sets & 60

sec rest, for each3. Crane to Front Roll 7 8 9 10 11 12 3 4 5

3 - 5 reps x 3 - 5 sets & 60 sec

rest, for each4. Back Roll Extension 3 4 5 3 4 5




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



3 - 5 reps x 3 - 5 sets & 2


7 - 12 reps x 3 - 5 sets & 2

min rest4. Bridge 7 8 9 10 11 12 3 4 5




7 - 12 reps x 3 - 5 sets with

2 min rest


Lower7 8 9 10 11 12 3 4 5




7 - 12 reps x 3 - 5 sets & 60


3 - 5 reps x 3 - 5 sets & 60

sec rest, for each4. Back Roll Extension 3 4 5 3 4 5



Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



3 - 5 reps x 3 - 5 sets & 2 min

rest3. Inverted Press 3 4 5 3 4 5

7 - 12 reps x 3 - 5 sets & 2 min

rest4. Bridge 7 8 9 10 11 12 3 4 5










7 - 12 reps x 3 - 5 sets & 60


3 - 5 reps x 3 - 5 sets & 60 sec





Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



3 - 5 reps x 3 - 5 sets & 2


7 - 12 reps x 3 - 5 sets &

2 min rest4. Bridge

7 8 9 10 11

123 4 5




7 - 12 reps x 3 - 5 sets

with 2 min rest


Lower

7 8 9 10 11

123 4 5




7 - 12 reps x 3 - 5 sets &

60 sec rest, for each3. Crane to Front Roll

7 8 9 10 11

123 4 5

3 - 5 reps x 3 - 5 sets &

60 sec rest, for each4. Back Roll Extension 3 4 5 3 4 5



Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)



3 - 5 reps x 3 - 5 sets & 2 min

rest 3. Inverted Press 3 4 5 3 4 5

7 - 12 reps x 3 - 5 sets & 2 min

rest4. Bridge 7 8 9 10 11 12 3 4 5










7 - 12 reps x 3 - 5 sets & 60


3 - 5 reps x 3 - 5 sets & 60 sec





Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do each flow for 5 min2. Part A of the Intermediate Flow - -

3. Part B of the Intermediate Flow - -

3 - 5 reps x 3 - 5 sets 4. Inverted Press (2 min rest) 3 4 5 3 4 5

7 - 12 reps x 3 - 5 sets 5. Bridge (2 min rest) 7 8 9 10 11 12 3 4 5





7 - 12 reps x 3 - 5 sets 4. Freestanding Handstand from Tuck 7 8 9 10 11 12 3 4 5



Do each flow for 5 min2. Part C of the Intermediate Flow - -

3. Part A of the Intermediate Flow - -

7 - 12 reps x 3 - 5 sets 4. Crane to Front Roll (60 sec rest) 7 8 9 10 11 12 3 4 5

3 - 5 reps x 3 - 5 sets 5. Back Roll Extension (60 sec rest) 3 4 5 3 4 5




Day


Reps/Holds

(circle)

Sets

(circle)

Effort

(1-10)

Technique

(1-10)


Do entire Flow for 10 min 2. Intermediate Flow - -


Day 9 / Tue 1. Warm Up 3 4 5 3 4 5


Day 10 /Wed 1. Warm Up - -



Day 11 / Thu 1. Warm Up 7 8 9 10 11 12 3 4 5





Day 13 / Sat 1. Warm Up 7 8 9 10 11 12 3 4 5

Do entire stretch sequence 2. Cool Down Stretches 3 4 5 3 4 5


floor 1 program charts 2015 - amazon s31+program+charts.pdf · depending on how big a jump you want...

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