STATICS and DYNAMIC STRENGTH

ADV STATICS - HOLD (3 SETS)
victorian (elastic)
maltese (elastic)
onearm backlever or onearm fronlever (elastic)
iron cross (elastic)
MAJOR STATICS - HOLD (3 SETS)
frontlever
planche
humanflagR or humflagL or backlever
MAJOR DYNAMIC STRENGTH (3 SETS)
3x onearm pull-up (elastic, each side)
2x hefesto (elastic)
2x impossibledip
5x straddle planche push-ups
5x adv.tuck frontlever pull-ups
MINOR DYNAMIC STRENGTH (2 SETS)
5x handstand push-ups
5x straddle backlever pull-ups
MAJOR STATICS - FORM CONSOLIDATION (1 SET)
5x frontlever hips press (tuck to adv)
3x straddle planche press (with little hold)
3x backlever hips press (with little hold)
2x negative humanflag (each side)
2x negative planche
2x negative frontlever
5x bench hips press
3x forearm planche press

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