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Level 1 - Beginner program
Explanations
General Explanations (4:18)
Frames and Progressions (8:56)
Testweek Explanations (3:36)
What - Why - How (2:13)
FAQs
Additional Information
Upgrades + Discounts
Mobility and Stretching (2:33)
Nutrition (3:24)
Warmup and Cool down (20:27)
Regeneration (3:18)
Level 1 - Schedule
L1 - Schedule
Level 1 - Phase 1 Exercises
Bodyrow (2:12)
Lunge (2:40)
Hollow Body Crunch (0:49)
Incline Push Up (2:13)
Side Squat (0:56)
Easy Bridge Raise (1:21)
Squat (6:52)
Pike Stand (1:26)
Plank (1:04)
Horse Stance (1:16)
Level 1 - Phase 1 - Test Week 1
T1 - W1 - Day 1 - Monday - T1-1
T1 - W1 - Day 4 - Thursday - T1-2
Level 1 - Phase 1 - Week 2
P1 - W2 - Day 8 - Monday - 1A
P1 - W2 - Day 11 - Thursday - 1B
Level 1 - Phase 1 - Week 3
P1 - W3 - Day 15 - Monday - 1A
P1 - W3 - Day 18 - Thursday - 1B
Level 1 - Phase 1 - Week 4
P1 - W4 - Day 22 - Monday - 1A
P1 - W4 - Day 24 - Wednesday - 1B
P1 - W4 - Day 26 - Friday - 1A
Level 1 - Phase 2 Exercises
Pike Stand (1:26)
Active Hang (1:19)
Easy Bridge (1:21)
Plank (1:04)
Incline Push Up (2:13)
Bodyrow (2:12)
Jumping Squat (0:36)
Swimmer (1:06)
Band Ass. Pull Up (4:49)
Step Up (1:31)
Band Ass. Dip (3:03)
SL Glute Bridge Raise (0:48)
Level 1 - Phase 2 - Test Week 5
T2 - W5 - Day 29 - Monday - T2-1
T2 - W5 - Day 31 - Wednesday - T2-2
T2 - W5 - Day 33 - Friday - T2-3
Level 1 - Phase 2 - Week 6
P2 - W6 - Day 36 - Monday - 2A
P2 - W6 - Day 38 - Wednesday - 2B
P2 - W6 - Day 40 - Friday - 2C
Level 1 - Phase 2 - Week 7
P2 - W7 - Day 43 - Monday - 2A
P2 - W7 - Day 45 - Wednesday - 2B
P2 - W7 - Day 47 - Friday - 2C
Level 1 - Phase 2 - Week 8
P2 - W8 - Day 50 - Monday - 2A
P2 - W8 - Day 52 - Wednesday - 2B
P2 - W8 - Day 54 - Friday - 2C
Level 1 - Phase 2 - Week 9
P2 - W9 - Day 57 - Monday - 2A
P2 - W9 - Day 59 - Wednesday - 2B
P2 - W9 - Day 61 - Friday - 2C
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Level 1 - Phase 3 Exercises
Band Ass. Pull Up (4:49)
Band Ass. Dip (3:03)
Step Up (1:31)
SL Glute Bridge Raise (0:48)
Bodyrow (2:12)
Push Up (3:54)
Jumping Lunge (2:40)
Knee to Elbow Plank (1:04)
Arch Up (0:26)
Level 1 - Phase 3 - Test Week 10
T3 - W10 - Day 64 - Monday - T3-1
T3 - W10 - Day 67 - Thursday - T3-2
Level 1 - Phase 3 - Week 11
P3 - W11 - Day 71 - Monday - 3A
P3 - W11 - Day 73 - Wednesday - 3A
P3 - W11 - Day 75 - Friday - 3B
Level 1 - Phase 3 - Week 12
P3 - W12 - Day 78 - Monday - 3A
P3 - W12 - Day 80 - Wednesday - 3A
P3 - W12 - Day 82 - Friday - 3B
Level 1 - Phase 3 - Week 13
P3 - W13 - Day 85 - Monday - 3A
P3 - W13 - Day 87 - Wednesday - 3A
P3 - W13 - Day 89 - Friday - 3B
Level 1 - Phase 3 - Week 14
P3 - W14 - Day 92 - Monday - 3A
P3 - W14 - Day 94 - Wednesday - 3A
P3 - W14 - Day 96 - Friday - 3B
Level 1 - Phase 4 Exercises
Bodyrow (2:12)
Push Up (3:54)
Jumping Squat (0:36)
Jumping Lunge (2:40)
Hanging Leg Raise (2:51)
Prone Arm Circles (1:04)
Hollow Body Crunch (0:49)
Swimmer (1:06)
Band Ass. Pull Up (4:49)
Band Ass. Dip (3:03)
Step Up (1:31)
SL Glute Bridge Raise (0:48)
Level 1 - Phase 4 - Test Week 15
T4 - W15 - Day 99 - Monday - T4-1
T4 - W15 - Day 101 - Wednesday - T4-2
T4 - W15 - Day 103 - Friday - T4-3
Level 1 - Phase 4 - Week 16
P4 - W16 - Day 106 - Monday - 4A
P4 - W16 - Day 108 - Wednesday - 4B
P4 - W16 - Day 110 - Friday - 4C
Level 1 - Phase 4 - Week 17
P4 - W17 - Day 113 - Monday - 4A
P4 - W17 - Day 115 - Wednesday - 4B
P4 - W17 - Day 117 - Friday - 4C
Level 1 - Phase 4 - Week 18
P4 - W18 - Day 120 - Monday - 4A
P4 - W18 - Day 122 - Wednesday - 4B
P4 - W18 - Day 124 - Friday - 4C
Level 1 - Phase 4 - Week 19
P4 - W19 - Day 127 - Monday - 4A
P4 - W19 - Day 129 - Wednesday - 4B
P4 - W19 - Day 131 - Friday - 4C
T3 - W10 - Day 67 - Thursday - T3-2
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