Level up & Master your Toes to Bar and Pull-ups #2
Progressive Training Concepts
Functional Fitness, Strength & Conditioning, Functional TrainingWant to level up & master your toes to bar and pull-ups?
Progressive Training Concepts level up & master your gymnastics is an add-on program to your current fitness program
Your week is programmed to 3 days so you have enough volume & recovery to make progress.
You're just a few clicks away from accessing the training that has led athletes to become better athletes, and we want to help you pursue your best version.
Level up now!
A
Toes to Bar
B
Hollow Body hold
30 sec on - 15 sec off x 8
A
30 sec on - 15 sec off x 8 1. Scapula Pull-up "Plus" @1111 2. Banded PVC Pull Down in Hollow Position
B
Latissimus Ring Pull-up
15, 13, 11, 9
C
Plate Curl
5 Sets of
D
5 Sets of Hanging L-Sit hold x 10 - 15 sec (Tuck one or both knees if necessary) Plate Curls x 10 - 15 reps - rest as needed -
A
Hollow Roll to V-Up
B
Alternating Toes to Ring
C
Toes to Ring
D
Kipping Big Back Pull
E
Kipping Straight Leg Raise
Warm-up
A
General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up
A
Half Kneeling Latissimus Stretch Rings
2 x 4:00
B
Kneeling Chest & Shoulder Stretch "Skin the Cat"
1 x 4:00
A
The Kipping Pull-Up
B
Pronated Strict Pull-up
30 sec on - 15 sec off x 8
A
30 sec on - 15 sec off x 8 1. Scapula Retraction on Rings @2 sec hold 2. Hollow Body hold
B
Pronated Negative Pull-up
15, 13, 11, 9
C
Ring Row
Alternating EMOM 6 Minutes
D
Alternating EMOM 6 Minutes 1. V-ups x 10 - 15 reps 2. Banded Latissimus Pull Down x max reps - rest as needed -
A
Banded Kipping Drill
B
Kip Swings
C
Wall Hip Extensions
D
Kipping Hip Pop
E
Kipping Pull-Up
Warm-up
A
General Warm-up Amrap 5 min :60 sec Jumping Jacks or Ski Erg 10 Banded Face Pulls 5 Inchworm + Push-up 10 Banded Seated Row :30 sec Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up
A
Chest Stretch on Floor
2 x 4:00
B
Childs Pose on Box
1 x 4:00
A
Butterfly Pull Up
B
Chin over Bar hold
20 sec on - 10 sec off x 8
A
20 sec on - 10 sec off x 8 1. Active Bar Hang 2. Ring Row
B
Banded Pronated Strict Pull-up
15, 13, 11, 9
C
Modified Rope Climb
Alternating EMOM 6 Minutes
D
Alternating EMOM 6 Minutes 1. Front Plank To Push-up Plank x 30 sec 2. Banded Pull Aparts x 30 sec @moderate band - rest as needed -
A
V-Ups
B
Alternating Toes to Ring
C
Toes to Ring
D
Kipping Big Back Pull
E
Alternating Toes to Bar
F
Toes to Bar
Warm-up
A
General Warm-up 400m Ski Erg then 1-2 Rounds of 8 Banded Latissimus Pull Down 8 Push-up to Down Dog 8 Russian Kettlebell Swings Mobility 5 Reps each movement Skin the Cat Yoga Push-up Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up
A
Bretzel Stretch
2 x 4:00
B
Cobra Stretch
1 x 4:00
Tim Leibiger CCFT Level 3
Certified CrossFit Trainer (Level 3) Master Personal Trainer CrossFit Level 1 + 2 CrossFit Aerobic Capacity + Running Course CrossFit Kids + Master Coach CrossFit Spot the Flaw + Anatomy CrossFit Programming + Lesson Plan CrossFit Scaling + Judge Course Precision Nutrition Coach Functional Bodybuilding M.Filly/M.Lee Functional Trainer Fitness Trainer C,B,A Indoor Rowing Instructor Medical Nurse
Order now your Level Up for only 39€!
Get Level up & Master your Toes to Bar and Pull-ups #2
Melanie B.
CrossFit® and Weightlifting Athlete
Verified Athlete"CrossFit® have been with me now since 2018. Various competitions have shown me my deficits. Pull-ups have often thrown me back in the rankings. For this reason, I have looked for a concept which starts there. This program has transformed my training and I love tracking my progress in the app."
