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The Formula

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ist423211
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2K views2 pages

The Formula

Uploaded by

ist423211
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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THE FORMULA

The Formula is a training camp. It can be the catalyst to unlock greater strength (muscle
up, squats, nordics), greater skills (handstand) and greater flexibility. I’d recommend
using it for 6-8 week chunks. Assess your progress, take a week off and begin again if
your body feels up to it. This isn’t for beginners, you need a strong fitness base. If
you’re not here yet, Move Strong Now will build your foundation to get ready.

Here is your 7-day plan:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7


Rings Handstand/ Legs Handstand/ Rings Handstand/ Rest
Mobility Mobility Mobility

Below is your program for each session. Click each exercise for a tutorial video. You
have the option to start each session with an Animal Movement warmup for 15-20
minutes.

Enjoy the gains and have fun on this journey!

REPS SETS
A1. Ring Muscle Up (feet down technique, 5-15 1
negatives, or single reps)
*Practice False Grip at this time
RINGS
Day 1 + 5

B1. Ring Pull Up (pull high toward chest) 5 3-4


B2. Ring Dip (ring to bicep is goal) 5 3-4

Optional:
C1. Ring Row 8-12 1-3
C2. Ring Push-up 8-12 1-3

STRENGTH SIDE.
HANDSTAND / MOBILITY REPS SETS
Warmup: Wrist Routine 10-15 1

A1. Hollow Hold 30-60s 2-3


A2. Straight Leg Good Morning 10 2-3
Day 2 + 4 + 6

B1. Chest to Wall Handstand Hold 30-60s 2-3


B2. 90/90 Pigeon Hinge 10 2-3

C1. Heel Pulls 30-60s 2-3


C2. Couch Stretch 60s 2-3

D1. Handstand Kickup to hold 2-3 attempts 2-3


D2. Squat Knees Out + In 30s 2-3

As your handstand becomes stronger, use hollow hold and chest to wall handstand
for your warm up sets and do more sets of heel pulls and kickups eventually getting
away from the wall!

REPS SETS
A. Explosive Jumps 5-10 1

B. Squats (barbell or single leg) 5 3-4

C. Nordic Curl 5-6 3


LEGS
Day 3

or Ring Hamstring Curl 8-12 3

D. Sissy Squat 5-10 2

E. Calf raises 10-15 2


or Jump Rope 5-10m 1

STRENGTH SIDE.

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