GRIP

2 BAR HANG 3 UNEVEN 4 ONE ARM 5 TOWEL HANG

1 HORIZONTAL HANG BAR HANG
HANG

6 TWIN TOWEL 7 UNEVEN 8 ONE ARM

HANG TOWEL HANG TOWEL HANG

1 1X10 SEC 4X30 SEC MIN

2 1X10 SEC 4X1 MIN

3 1X10 SEC BOTH SIDE 3X1 MIN BOTH SIDE

4 1X10 SEC BOTH SIDE 3X1 MIN BOTH SIDE

5 1X10 SEC 3X1 MIN

6 1X10 SEC 3X1 MIN

7 1X10 SEC BOTH SIDE 2X1 MIN BOTH SIDE

8 1X10 SEC BOTH SIDE 5 MIN BOTH SIDE

9
10
FINGER TITANIUM
FINGERTIP
FOREARMS AND FIREARMS
LATERAL CHAIN FLAG
THE PRESS FLAG

NECK
 WRESTLER WRESTLER 2
PRELIMINAR

WRESTLER BRIDGE WRESTLER BRIDGE

FULL 3 FULL 4
PRELIMINAR 1

FRONT BRIDGE FRONT BRIDGE

PRELIMINAR 1 PRELIMINAR 2
FRONT BRIDGE FRONT BRIDGE
PRELIMINAR 3 PRELIMINAR 4

FRONT BRIDGE
FULL 3
FRONT BRIDGE
FULL 1 FRONT BRIDGE
FULL 2

FRONT BRIDGE
PRELIMINAR 5

BEGINNER ADVANCED
 CALVES

CALV RISE

1 DOUBLE LEG CALV RISE OFF 2 X 20 4X 100

FLOOR (BENT LEG) SEDUTI

2 DOUBLE LEG CALV RISE OFF 4 X 40 4 X 90

FLOOR (STREIGHLEG) IN
PIEDI

3 SINGLE LEG CALV RISE OFF 2 X 30 4 X 80

FLOOR (BENT LEG) SEDUTI

4 SINGLE LEG CALV RISE OFF 4 X 30 4 X 70

FLOOR (STRAIGHLEG) IN
PIEDI

5 DOUBLE LEG CALV RISE OFF 2 X 30 4 X 60

STEP (BENT LEG) SEDUTI
GRADINO

6 DOUBLE LEG CALV RISE OFF 4 X 30 4 X 50

STEP (STREIGHLEG) IN PIEDI

7 SINGLE LEG CALV RISE OFF 2 X 15 4 X 45

STEP (BENT LEG) SEDUTI

8 INGLE LEG CALV RISE OFF 4 X 30 4 X 50

STEP (STRAIGHLEG) IN PIEDI