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Level 4 - Expert Program
Explanations
General Explanations (4:18)
Frames and Progressions (8:56)
Testweek Explanations (3:36)
What - Why - How (1:22)
FAQs
Additional Information
Upgrade + Discount
Mobility and Stretching (2:33)
Nutrition (3:24)
Warmup and Cool down (20:27)
Regeneration (3:18)
Level 4 - Schedule
L4 - Schedule
Level 4 - Phase 13 Exercises
Skin the Cat (2:55)
Hanging Side Lean (0:57)
RTO Support (1:08)
Pull Up (5:48)
Pike Push Up (2:43)
Archer Squat (3:37)
Lying Knee Twist (0:55)
Handstand Walk (1:43)
Easy Bridge Lean (1:18)
Archer Scapula Raise (1:11)
Sitting Leg Raise (1:06)
Archer Bodyrow (1:09)
Archer Push Up (2:06)
SL Glute Bridge Raise (0:48)
Log Roll (2:35)
Level 4 - Phase 13 - Test Week 1
T13 - W1 - Day 1 - Monday - T13-1
T13 - W1 - Day 2 - Tuesday - T13-2
T13 - W1 - Day 4 - Thursday - T13-3
T13 - W1 - Day 5 - Friday - T13-4
Level 4 - Phase 13 - Week 2
P13 - W2 - Day 8 - Monday - 13A
P13 - W2 - Day 9 - Tuesday - 13B
P13 - W2 - Day 11 - Thursday - 13C
P13 - W2 - Day 12 - Friday - 13D
Level 4 - Phase 13 - Week 3
P13 - W3 - Day 15 - Monday - 13A
P13 - W3 - Day 16 - Tuesday - 13B
P13 - W3 - Day 18 - Thursday - 13C
P13 - W3 - Day 19 - Friday - 13D
Level 4 - Phase 13 - Week 4
P13 - W4 - Day 22 - Monday - 13A
P13 - W4 - Day 23 - Tuesday - 13B
P13 - W4 - Day 25 - Thursday - 13C
P13 - W4 - Day 26 - Friday - 13D
Level 4 - Phase 14 Exercises
Handstand Routine (6:20)
Skin the Cat Holds (3:06)
Planche (5:00)
Hanging Side Lean (0:57)
Uneven Pull Up (1:01)
Ring Dip with Turnout (1:24)
Pistol (1:50)
Skin the Cat (2:55)
Planche Press (5:00)
Step Up (1:31)
Arched Back Pull Up (0:54)
Handstand Push Up (2:59)
SL V-Sit Kick (1:27)
Level 4 - Phase 14 - Test Week 5
T14 - W5 - Day 29 - Monday - T14-1
T14 - W5 - Day 30 - Tuesday - T14-2
T14 - W5 - Day 32 - Thursday - T14-3
T14 - W5 - Day 33 - Friday - T14-4
Level 4 - Phase 14 - Week 6
P14 - W6 - Day 36 - Monday - 14A
P14 - W6 - Day 38 - Wednesday - 14B
P14 - W6 - Day 40 - Friday - 14C
P14 - W6 - Day 42 - Sunday - 14D
Level 4 - Phase 14 - Week 7
P14 - W7 - Day 44 - Tuesday - 14A
P14 - W7 - Day 46 - Thursday - 14B
P14 - W7 - Day 48 - Saturday - 14C
Level 4 - Phase 14 - Week 8
P14 - W8 - Day 50 - Monday - 14D
P14 - W8 - Day 52 - Wednesday - 14A
P14 - W8 - Day 54 - Friday - 14B
P14 - W8 - Day 56 - Sunday - 14C
Level 4 - Phase 14 - Week 9
P14 - W9 - Day 58 - Tuesday - 14D
P14 - W9 - Day 60 - Thursday - 14A
P14 - W9 - Day 62 - Saturday - 14B
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Level 4 - Phase 15 Exercises
Handstand Routine (6:20)
Planche (5:00)
Frontlever (2:42)
Pistol (1:50)
Archer Bodyrow (1:09)
Backlever (2:28)
Arched Back Pull Up (0:54)
SL Glute Bridge Raise (0:48)
Ring Dip with Turnout (1:24)
Handstand Push Up (2:59)
Frontlever Raise (2:42)
Archer Push Up (2:06)
Planche Press (5:00)
Uneven Pull Up (1:01)
Level 4 - Phase 15 - Test Week 10
T15 - W10 - Day 64 - Monday - T15-1
T15 - W10 - Day 65 - Tuesday - T15-2
T15 - W10 - Day 67 - Thursday - T15-3
T15 - W10 - Day 69 - Saturday - T15-4
Level 4 - Phase 15 - Week 11
P15 - W11 - Day 71 - Monday - 15A
P15 - W11 - Day 72 - Tuesday - 15B
P15 - W11 - Day 74 - Thursday - 15C
P15 - W11 - Day 75 - Friday - 15D
P15 - W11 - Day 77 - Sunday - 15A
Level 4 - Phase 15 - Week 12
P15 - W12 - Day 78 - Monday - 15B
P15 - W12 - Day 80 - Wednesday - 15C
P15 - W12 - Day 81 - Thursday - 15D
P15 - W12 - Day 83 - Saturday - 15A
P15 - W12 - Day 84 - Sunday - 15B
Level 4 - Phase 15 - Week 13
P15 - W13 - Day 86 - Tuesday - 15C
P15 - W13 - Day 87 - Wednesday - 15D
P15 - W13 - Day 89 - Friday - 15A
P15 - W13 - Day 90 - Saturday - 15B
Level 4 - Phase 15 - Week 14
P15 - W14 - Day 92 - Monday - 15C
P15 - W14 - Day 93 - Tuesday - 15D
P15 - W14 - Day 95 - Thursday - 15A
P15 - W14 - Day 96 - Friday - 15B
Level 4 - Phase 16 Exercises
Handstand Routine (6:20)
Skin the Cat Holds (3:06)
L-Sit (1:40)
Pistol (1:50)
Bulgarian Ring Dip (0:45)
Typewriter Pull Up (1:44)
Planche Press (5:00)
Archer Bodyrow (1:09)
Skin the Cat (2:55)
SL Glute Bridge Raise (0:48)
Archer Push Up (2:06)
Planche (5:00)
Level 4 - Phase 16 - Test Week 15
T16 - W15 - Day 99 - Monday - T4-1
T16 - W15 - Day 100 - Tuesday - T4-2
T16 - W15 - Day 102 - Thursday - T4-3
T16 - W15 - Day 103 - Friday - T4-4
Level 4 - Phase 16 - Week 16
P16 - W16 - Day 106 - Monday - 16A
P16 - W16 - Day 107 - Tuesday - 16B
P16 - W16 - Day 108 - Wednesday - 16C
P16 - W16 - Day 110 - Friday - 16D
P16 - W16 - Day 111 - Saturday - 16E
Level 4 - Phase 16 - Week 17
P16 - W17 - Day 113 - Monday - 16A
P16 - W17 - Day 114 - Tuesday - 16B
P16 - W17 - Day 115 - Wednesday - 16C
P16 - W17 - Day 117 - Friday - 16D
P16 - W17 - Day 118 - Saturday - 16E
Level 4 - Phase 16 - Week 18
P16 - W18 - Day 120 - Monday - 16A
P16 - W18 - Day 121 - Tuesday - 16B
P16 - W18 - Day 122 - Wednesday - 16C
P16 - W18 - Day 124 - Friday - 16D
P16 - W18 - Day 125 - Saturday - 16E
Level 4 - Phase 16 - Week 19
P16 - W19 - Day 127 - Monday - 16A
P16 - W19 - Day 128 - Tuesday - 16B
P16 - W19 - Day 129 - Wednesday - 16C
P16 - W19 - Day 131 - Friday - 16D
P16 - W19 - Day 132 - Saturday - 16E
Warmup and Cool down
Complete and Continue