Professional Documents
Culture Documents
90 Days Yoga Challenge
90 Days Yoga Challenge
90 Days Yoga Challenge
1 2 3 4 5 6
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
BUILDER 1 BUILDER 1 BUILDER 1 BUILDER 1 BUILDER 1 R E S T D AY
SP1 SP 2 S P3 S P4 SP5
7 8 9 10 11 12
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 1 EV OL U T I O N 1 EV OL U T I O N 1 EV OL U T I O N 1 EV OL U T I O N 1 R E S T D AY
SP1 SP 2 S P3 S P4 SP5
13 14 15 16 17 18
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 2 EV OL U T I O N 2 EV OL U T I O N 2 EV OL U T I O N 2 EV OL U T I O N 2 R E S T D AY
SP1 SP 2 S P3 S P4 SP5
19 20 21 22 23 24
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
BUILDER 2 BUILDER 2 BUILDER 2 BUILDER 2 BUILDER 2 R E S T D AY
SP1 SP 2 S P3 S P4 SP5
25 26 27 28 29 30
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 3 EV OL U T I O N 3 EV OL U T I O N 3 EV OL U T I O N 3 EV OL U T I O N 3 R E S T D AY
SP1 SP 2 S P3 S P4 SP5
T T S • AD V A N C E D • 1
MONTH 2
1 2 3 4 5 6
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
R E S T D AY BUILDER 2 EV OL U T I O N 3 BUILDER 2 EV OL U T I O N 3 BUILDER 2
SP1 SP2 S P3 S P4 SP5
7 8 9 10 11 12
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
R E S T D AY EV OL U T I O N 3 BUILDER 2 EV OL U T I O N 3 BUILDER 2 EV OL U T I O N 3
SP1 SP2 S P3 S P4 SP5
13 14 15 16 17 18
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D ER 1 SP1 B U I L D E R 1 SP2 B U I L D E R 1 SP 3 B U I L D E R 1 SP 4 B U I L D ER 1 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 2 S P 1 EV OL U T I O N 2 S P 2 EV OL U T I O N 2 SP 3 EV OL U T I O N 2 SP 4 EV OL U T I O N 2 S P 5
19 20 21 22 23 24
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D ER 1 SP1 B U I L D E R 1 SP2 B U I L D E R 1 SP 3 B U I L D E R 1 SP 4 B U I L D ER 1 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 2 S P 1 EV OL U T I O N 2 S P 2 EV OL U T I O N 2 SP 3 EV OL U T I O N 2 SP 4 EV OL U T I O N 2 S P 5
25 26 27 28 29 30
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D E R 2 SP1 B U I L D ER 2 SP2 B U I L D E R 2 SP 3 B U I L D E R 2 SP 4 B U I L D E R 2 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 2 S P 1 EV OL U T I O N 2 S P 2 EV OL U T I O N 2 SP 3 EV OL U T I O N 2 SP 4 EV OL U T I O N 2 S P 5
T T S • AD V A N C E D •
MONTH 3
1 2 3 4 5 6
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 1 S P1 EV OL U T I O N 1 S P 2 EV OL U T I O N 1 SP 3 EV OL U T I O N 1 SP 3 EV OL U T I O N 1 S P 3
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 3 S P 1 EV OL U T I O N 3 S P 2 EV OL U T I O N 3 SP 3 EV OL U T I O N 3 SP 3 EV OL U T I O N 3 SP 3
7 8 9 10 11 12
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D ER 1 SP1 B U I L D E R 1 SP2 B U I L D E R 1 SP 3 B U I L D E R 1 SP 4 B U I L D ER 1 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 3 S P 1 EV OL U T I O N 3 S P 2 EV OL U T I O N 3 SP 3 EV OL U T I O N 3 SP 4 EV OL U T I O N 3 S P 5
13 14 15 16 17 18
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D E R 2 SP1 B U I L D ER 2 SP2 B U I L D E R 2 SP 3 B U I L D E R 2 SP 4 B U I L D E R 2 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 3 S P 1 EV OL U T I O N 3 S P 2 EV OL U T I O N 3 SP 3 EV OL U T I O N 3 SP 4 EV OL U T I O N 3 S P 5
19 20 21 22 23 24
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D E R 2 SP1 B U I L D ER 2 SP2 B U I L D E R 2 SP 3 B U I L D E R 2 SP 4 B U I L D E R 2 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 3 S P 1 EV OL U T I O N 3 S P 2 EV OL U T I O N 3 SP 3 EV OL U T I O N 3 SP 4 EV OL U T I O N 3 S P 5
25 26 27 28 29 30
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
B U I L D E R 2 SP1 B U I L D ER 2 SP2 B U I L D E R 2 SP 3 B U I L D E R 2 SP 4 B U I L D E R 2 SP5
R E S T D AY
TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH TR UE S T R E N G TH
EV OL U T I O N 3 S P 1 EV OL U T I O N 3 S P 2 EV OL U T I O N 3 SP 3 EV OL U T I O N 3 SP 4 EV OL U T I O N 3 S P 5
T T S • AD V A N C E D •
TRACK 2
BLACK = ELASTICITY: FASCIAL CONDITIONING WHITE = PLASTICITY: FASCIAL STRETCHING
DAY
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES 1 31 SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 2 32 SUPERFICIAL BACK LINE
LATERAL LINES & DEEP ARM LINES 3 33 LATERAL LINES & SUPERFICIAL ARM LINES
SPIRAL LINES & FUNCTIONAL LINES 4 34 SPIRAL LINES & FUNCTIONAL LINES
REST 6 36 REST
SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 7 37 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES
SUPERFICIAL BACK LINE 8 38 SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
LATERAL LINES & SUPERFICIAL ARM LINES 9 39 LATERAL LINES & DEEP ARM LINES
SPIRAL LINES & FUNCTIONAL LINES 10 40 SPIRAL LINES & FUNCTIONAL LINES
REST 12 42 REST
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES 13 43 SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 14 44 SUPERFICIAL BACK LINE
LATERAL LINES & DEEP ARM LINES 15 45 LATERAL LINES & SUPERFICIAL ARM LINES
SPIRAL LINES & FUNCTIONAL LINES 16 46 SPIRAL LINES & FUNCTIONAL LINES
REST 18 48 REST
SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 19 49 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES
SUPERFICIAL BACK LINE 20 50 SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
LATERAL LINES & SUPERFICIAL ARM LINES 21 51 LATERAL LINES & DEEP ARM LINES
SPIRAL LINES & FUNCTIONAL LINES 22 52 SPIRAL LINES & FUNCTIONAL LINES
REST 24 54 REST
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES 25 55 SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 26 56 SUPERFICIAL BACK LINE
LATERAL LINES & DEEP ARM LINES 27 57 LATERAL LINES & SUPERFICIAL ARM LINES
SPIRAL LINES & FUNCTIONAL LINES 28 58 SPIRAL LINES & FUNCTIONAL LINES
DAY
1 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
2 SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
3 LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES
4 SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES
6 REST
7 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
8 SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
9 LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES
10 SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES
12 REST
13 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
14 SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
15 LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES
16 SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES
18 REST
19 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
20 SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
21 LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES
22 SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES
24 REST
25 SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES
26 SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES
27 LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES
28 SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES
30 REST
DAY
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 31
SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 32
LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES 33
SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES 34
DEEP FRONT LINE + DEEP FRONT LINE 35
REST 36
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 37
SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 38
LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES 39
SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES 40
DEEP FRONT LINE + DEEP FRONT LINE 41
REST 42
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 43
SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 44
LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES 45
SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES 46
DEEP FRONT LINE + DEEP FRONT LINE 47
REST 48
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 49
SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 50
LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES 51
SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES 52
DEEP FRONT LINE + DEEP FRONT LINE 53
REST 54
SUPERFICIAL FRONT LINE & SUPERFICIAL ARM LINES + SUPERFICIAL FRONT LINE & DEEP FRONT ARM LINES 55
SUPERFICIAL BACK LINE + SUPERFICIAL BACK LINE & DEEP BACK ARM LINES 56
LATERAL LINES & DEEP ARM LINES + LATERAL LINES & SUPERFICIAL ARM LINES 57
SPIRAL LINES & FUNCTIONAL LINES + SPIRAL LINES & FUNCTIONAL LINES 58
DEEP FRONT LINE + DEEP FRONT LINE 59
REST & REPEAT 60
ELASTICITY & PLASTICITY BUNDLE 11
90-Day FlyStrong Bundle Workbook
Dylan Werner
codyapp.com
DAY 1
WRIST HEALTH
HOMEWORK
FLYSTRONG
DAY 2
STRENGTH BASICS
HOMEWORK REPS
Scapular Shrugs 10 reps
Scapular Circles 10 reps
Hollow Body Rocks 20 reps
notes:
FLYSTRONG
DAY 3
HANDSTAND PRINCIPLES
HOMEWORK REPS
Hollow Body Rocks 20 reps
Proper Vinyasas 10 reps
(down dog, plank, chaturanga, up dog)
notes:
FLYSTRONG
DAY 4
CONSCIOUS FALLING
HOMEWORK REPS
Cartwheel left 10 reps
Cartwheel Right 10 reps
Cartwheel Fall off of the Wall 10 reps/ side
notes:
FLYSTRONG
DAY 5
FOREARM STAND
HOMEWORK ROUNDS
Forearm Wall Sits 10 sec holds 10 rounds
notes:
FLYSTRONG
DAY 6
HANDSTAND FOUNDATIONS
HOMEWORK ROUNDS
Forearm Wall sits 10 sec holds 10 rounds
notes:
FLYSTRONG
DAY 7
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 8
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS
Handstand facing wall head down holds
Max holds 5 reps (free standing, log
times)
notes:
FLYSTRONG
DAY 9
A RM B A L A N C E F O U N D A T I O N S
HOMEWORK REPS
Crow knees on elbows max hold 3 reps (Log times)
notes:
FLYSTRONG
DAY 10
S I D E & F U N K Y A RM B A L A N C E S
HOMEWORK REPS
Side crow max hold 3 reps (Log times)
Side crow to Eka Pada Koundinyasana 1, 3 reps
Side crow Eka Pada Koundinyasana 2, 3 reps
Handstand facing wall head down holds Max holds
5 reps (free standing, log times)
notes:
FLYSTRONG
DAY 11
FOREARM STAND
HOMEWORK ROUNDS
Forearm Wall Sits 10 sec holds 10 rounds
notes:
FLYSTRONG
DAY 12
HANDSTAND FOUNDATIONS
HOMEWORK ROUNDS
Forearm Wall sits 10 sec holds 10 rounds
Handstand Facing Wall Max holds 5 rounds (Log times)
Handstand Facing Wall Max holds 5 rounds
(head down and eyes closed, log times)
notes:
FLYSTRONG
DAY 13
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS
Handstand facing wall head down holds Max holds 5 reps
(free standing) (Log times)
notes:
FLYSTRONG
DAY 14
A RM B A L A N C E F O U N D A T I O N S
HOMEWORK REPS
Wall Sits 10 sec holds 10 rounds on Forearms or Hands
Crow knee to center 3 reps each side
Handstand Facing Wall Max holds 5 reps
(head down and eyes closed, log times)
notes:
FLYSTRONG
DAY 15
PROFI CI EN CY TEST 1
PROGRESS TIME
FLYSTRONG
DAY 16
S I D E & F U N K Y A RM B A L A N C E S
HOMEWORK REPS/ROUNDS
Side crow to EPK 1 (Eka Pada Koundinyasana 1) 5 reps
Funky Forearm Stand (with blocks) 10 sec hold 5 rounds
Funky single leg crow 5 reps each side
Handstand Facing Wall Max holds 5 reps
(head down and eyes closed, log times)
notes:
FLYSTRONG
DAY 17
HANDSTAND FOUNDATIONS
HOMEWORK ROUNDS
Wall sits 10 sec holds 10 rounds on Hands or Forearms
Handstand Facing Wall Max holds 10 rounds (Log times)
Handstand Facing Wall Max holds 5 rounds
(head down and eyes closed, log times)
notes:
FLYSTRONG
DAY 18
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 5 rounds
(free standing) (Log times)
Handstand facing wall straddle/open and close legs 8 reps
notes:
FLYSTRONG
DAY 19
FOREARM STAND
HOMEWORK ROUNDS
Wall sits 10 sec holds 10 rounds on Hands or Forearms
Forearm Stand Shoulder Presses 10 reps 3 rounds
Head down Forearm Stand 10 sec holds 3 rounds
Handstand Facing Wall Max holds 10 rounds (Log times)
notes:
FLYSTRONG
DAY 20
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 5 rounds
(free standing) (Log times)
notes:
FLYSTRONG
DAY 21
A RM B A L A N C E F O U N D A T I O N S
HOMEWORK REPS/ROUNDS
Crow knee to center 10 reps each side
notes:
FLYSTRONG
DAY 22
S I D E & F U N K Y A RM B A L A N C E S
HOMEWORK REPS/ROUNDS
Side crow to EPK 1 (Eka Pada Koundinyasana 1) 10 reps
notes:
FLYSTRONG
DAY 23
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 24
FOREARM STAND
HOMEWORK ROUNDS
Wall Sits 10 sec holds 10 rounds on Hands or Forearms
notes:
FLYSTRONG
DAY 25
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 5 rounds
(free standing) (Log times)
notes:
FLYSTRONG
DAY 26
A RM B A L A N C E F O U N D A T I O N S
HOMEWORK REPS/ROUNDS
Crow knee to center 5 reps each side
notes:
FLYSTRONG
DAY 27
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds 10 rounds
(free standing)
notes:
FLYSTRONG
DAY 28
S I D E & F U N K Y A RM B A L A N C E S
HOMEWORK REPS
Side crow to EPK 1 (Eka Pada Koundinyasana 1) 10 reps
Side crow EPK 2 (Eka Pada Koundinyasana 2) 10 reps
Funky Forearm Stand (with blocks) 10 sec hold 5 reps
Funky single leg crow 10 reps each side
notes:
FLYSTRONG
DAY 29
BUILDING BALANCE & CREATING SHAPES
HOMEWORK REPS/ROUNDS
Handstand facing wall head down holds Max holds 10 rounds
(free standing) (Log times)
Handstand facing wall straddle/open and close legs 10 reps
notes:
FLYSTRONG
DAY 30
PROFI CI EN CY TEST 2
PROGRESS TIME
FLYSTRONG
DAY 1
J U M P TO H A N D S T A N D
HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond 10 reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps
notes:
FLYSTRONG
DAY 2
FLOAT BACK TRANSITIONS
HOMEWORK REPS
Forward fold to chaturanga 10 reps
notes:
FLYSTRONG
DAY 3
HANDSTAND VINYASA
HOMEWORK REPS
Sun Salutations A with handstands 5 reps
notes:
FLYSTRONG
DAY 4
F O R E A R M A ND H A N D S T A N D H O L L O W B A C K
HOMEWORK REPS
Forearm Hollowback Sit on wall 3 rounds
notes:
FLYSTRONG
DAY 5
S T R E N G T H A ND S T A B I L I T Y
HOMEWORK REPS/ROUNDS
Free standing handstand (use wall if needed) 5 rounds max hold
(Log times)
notes:
FLYSTRONG
DAY 6
P E A C O C K A ND O N E A RM P E A C O C K
HOMEWORK REPS
Peacock 5 reps or 5 attempts
notes:
FLYSTRONG
DAY 7
A RM B A L A N C E C O N D I T I O N I N G
HOMEWORK REPS
Single leg crow 5 reps each side or 5 attempts each side
notes:
FLYSTRONG
DAY 8
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 9
J U M P TO H A N D S T A N D
HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond 10 reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps
notes:
FLYSTRONG
DAY 10
HANDSTAND VINYASA
HOMEWORK REPS
Sun Salutations A with handstands 8 reps
notes:
FLYSTRONG
DAY 11
S T R E N G T H A ND S T A B I L I T Y
HOMEWORK REPS/ROUNDS
Hollowback of choice 5 reps
Forearm wall squat 2 rounds 20-second hold or Max effort (Log times)
Forearm wall plank 2 rounds 20-second hold or Max effort (Log times)
notes:
FLYSTRONG
DAY 12
A RM B A L A N C E C O N D I T I O N I N G
HOMEWORK REPS/ROUNDS
notes:
FLYSTRONG
DAY 13
FLOAT BACK TRANSITIONS
HOMEWORK REPS
Forward fold to chaturanga 10 reps
notes:
FLYSTRONG
DAY 14
F O R E A R M A ND H A N D S T A N D H O L L O W B A C K
HOMEWORK REPS
Forearm Hollowback Sit on wall 3 reps
notes:
FLYSTRONG
DAY 15
PROFI CI EN CY TEST 1
PROGRESS TIME
FLYSTRONG
DAY 16
P E A C O C K A ND O N E A RM P E A C O C K
HOMEWORK REPS/ROUNDS
notes:
FLYSTRONG
DAY 17
FLOAT BACK TRANSITIONS
HOMEWORK REPS
Sun Salutations A with handstands 5 reps
notes:
FLYSTRONG
DAY 18
F O R E A R M A ND H A N D S T A N D H O L L O W B A C K
HOMEWORK REPS
Forearm Hollowback Sit on wall 3 reps
notes:
FLYSTRONG
DAY 19
HANDSTAND VINYASA
HOMEWORK REPS
Sun Salutations A with handstands 10 reps
notes:
FLYSTRONG
DAY 20
A RM B A L A N C E C O N D I T I O N I N G
HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)
notes:
FLYSTRONG
DAY 21
J U M P TO H A N D S T A N D
HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond 10 reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps
Double leg Jump to handstand 10 reps
Repeat at least once more during the day
notes:
FLYSTRONG
DAY 22
S T R E N G T H A ND S T A B I L I T Y
HOMEWORK REPS
Straight-arm or Forearm wall squat 2 rounds 20-second hold or
Max effort (Log times)
Hands to forearm wall squats 5 reps
Hollow body rocks 20 reps
Wall cast with chest to wall shoulder press 10 reps
notes:
FLYSTRONG
DAY 23
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 24
J U M P TO H A N D S T A N D
HOMEWORK REPS
Jump to a ball 10 reps
Jump to diamond reps
Jump to frog 10 reps
Jump to pike 10 reps
Single leg Jump to handstand 10 reps
Double leg Jump to handstand 10 reps
notes:
FLYSTRONG
DAY 25
FLOAT BACK TRANSITIONS
HOMEWORK REPS
Forward fold to chaturanga 10 reps
notes:
FLYSTRONG
DAY 26
HANDSTAND VINYASA
HOMEWORK REPS
Sun Salutations A with handstands 10 reps
notes:
FLYSTRONG
DAY 27
F O R E A R M A ND H A N D S T A N D H O L L O W B A C K
HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)
FLYSTRONG
DAY 28
S T R E N G T H A ND S T A B I L I T Y
HOMEWORK REPS/ROUNDS
Straight-arm or Forearm wall squat 2 rounds 20-second hold or
Max effort (Log times)
Hands to forearm wall squats 5 reps
Forearm wall plank 2 rounds 15 seconds or max effort
Side hollow body static holds (L/R) 30-second hold
Supine open close core 10 reps
notes:
FLYSTRONG
DAY 29
P E A C O C K A ND O N E A RM P E A C O C K
HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)
notes:
FLYSTRONG
DAY 30
A RM B A L A N C E C O N D I T I O N I N G
HOMEWORK REPS
Free standing handstand (use wall if needed) 10 reps max hold
(Log times)
notes:
FLYSTRONG
DAY 31
PROFI CI EN CY TEST 2
PROGRESS TIME
Forearm wall sit 30 secs
Freestanding handstand 20 secs (start on wall)
Freestanding handstand head down eyes closed 10 secs
(start on wall)
Side crow(free) 15 sec each side
3 crow to single knee crow (each side)
FLYSTRONG
DAY 1
BUILDING BALANCE 1
HOMEWORK REPS
From wall, jump to a ball 10 reps
notes:
FLYSTRONG
DAY 2
P R E S S TO H A N D S T A N D
HOMEWORK REPS
High Lolasana 10 attempts
notes:
FLYSTRONG
DAY 3
ON E A RM H A N D S T A N D T R A I N I N G
HOMEWORK REPS
One arm stability drills against wall.
notes:
FLYSTRONG
DAY 4
BUILDING BALANCE 2
HOMEWORK REPS
Forearm stand switch gaze 3 positions 10 reps
Pike handstand, legs side to side 5 reps each side
Handstand shoulder lean, front and back 10 reps
notes:
FLYSTRONG
DAY 5
L I F T I N G AN D L O W E R I N G
HOMEWORK REPS
Handstand to crow 10
notes:
FLYSTRONG
DAY 6
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 7
LOLASANA & PLANCHE PROGRESSIONS
HOMEWORK REPS
Lolasana hold 5 seconds 10 reps
notes:
FLYSTRONG
DAY 8
BUILDING BALANCE 1
HOMEWORK REPS
notes:
FLYSTRONG
DAY 9
L I F T I N G AN D L O W E R I N G
HOMEWORK REPS
Handstand to crow 10 reps
Handstand to 8 angle 10 reps
Crow to EPK 10 reps
notes:
FLYSTRONG
DAY 10
P R E S S TO H A N D S T A N D
HOMEWORK REPS
High Lolasana 10 reps
Straddle press 10
reps
notes:
FLYSTRONG
DAY 11
BUILDING BALANCE 2
HOMEWORK REPS
Forearm stand switch gaze 3 positions 10 reps
notes:
FLYSTRONG
DAY 12
LOLASANA & PLANCHE PROGRESSIONS
HOMEWORK REPS
Lolasana hold 5 seconds 10 reps
notes:
FLYSTRONG
DAY 13
ON E A RM H A N D S T A N D T R A I N I N G
HOMEWORK REPS
One arm stability drills against wall
notes:
FLYSTRONG
DAY 14
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 15
PROFI CI EN CY TEST 1
PROGRESS TIME/REPS
Free standing leg windmills 3 reps
Forearm Crane 10 sec
Crow to Eka Pada Koundinyasana 3 reps
5 Second one arm on finger tips
Head down eyes closed handstand for 15 seconds
FLYSTRONG
DAY 16
BUILDING BALANCE 1
HOMEWORK REPS
From wall, jump to a ball 10 reps
Handstand diamond to ball shape 10 reps
Handstand with legs in a diamond move side-to-side 10 reps
Handstand, helicopter legs 10 reps
Handstand, lean shoulders side-to-side 10 reps
notes:
FLYSTRONG
DAY 17
BUILDING BALANCE 2
HOMEWORK REPS
Handstand Switch gaze, 3 positions, 10 reps
notes:
FLYSTRONG
DAY 18
P R E S S TO H A N D S T A N D
HOMEWORK REPS
Straddle press 10 reps
notes:
FLYSTRONG
DAY 19
L I F T I N G AN D L O W E R I N G
HOMEWORK REPS
Handstand to crow 10 reps
notes:
FLYSTRONG
DAY 20
ON E A RM H A N D S T A N D T R A I N I N G
HOMEWORK REPS
One arm stability drills against wall.
notes:
FLYSTRONG
DAY 21
ADVANCED SCORPION TRANSITIONS
HOMEWORK REPS
Scorpion Lean 10 reps side to side
notes:
FLYSTRONG
DAY 22
R E S T DAY
HOMEWORK
Rest, or work on weak areas
notes:
FLYSTRONG
DAY 23
BUILDING BALANCE 1
HOMEWORK REPS
From wall, jump to a ball 10 reps
Handstand, legs straddle to legs together 10 reps
Handstand diamond to ball shape 10 reps
Handstand with legs in a diamond move side-to-side 10 reps
Handstand, lean shoulders side-to-side 10 reps
notes:
FLYSTRONG
DAY 24
LOLASANA & PLANCHE PROGRESSIONS
HOMEWORK REPS/ROUNDS
Lolasana hold 5 seconds 10 rounds
notes:
FLYSTRONG
DAY 25
L I F T I N G AN D L O W E R I N G
HOMEWORK REPS
Handstand to crow 10 reps
Handstand to 8 angle 10 reps
Handstand to EPK 10 reps
notes:
FLYSTRONG
DAY 26
BUILDING BALANCE 2
HOMEWORK REPS
Forearm stand switch gaze 3 positions 10 reps
Handstand Switch gaze, 3 positions, 10 reps
Pike handstand, legs side to side 5 reps each side
Handstand shoulder lean, front and back 10 reps
Handstand to Hollowback 5 reps
notes:
FLYSTRONG
DAY 27
ON E A RM H A N D S T A N D T R A I N I N G
HOMEWORK REPS
One arm stability drills against wall.
notes:
FLYSTRONG
DAY 28
P R E S S TO H A N D S T A N D
HOMEWORK REPS
High Lolasana 10 reps
Straddle press 10
reps
Pike press 10 reps, 5 each arm
notes:
FLYSTRONG
DAY 29
ADVANCED SCORPION TRANSITIONS
HOMEWORK REPS
Scorpion Lean 10 reps side to
reps
notes:
FLYSTRONG
DAY 30
PROFI CI EN CY TEST 2
PROGRESS TIME
1 min Handstand Hold
Pike or Straddle Press
Advanced Tuck
Handstand to hollow back
FLYSTRONG