Back Lever PDF
Back Lever PDF
Back Lever PDF
PLEASE DO NOT BEGIN STAGES UNTIL YOU CAN PERFORM AT LEAST X5 PIKE SKIN THE CATS
ALWAYS BE IN REACH OF THE FLOOR FOR SAFETY
Warm Up – To be performed
before every stage
1. Reverse Shoulder Closes with Elastic X20
2. Inlocate & Dislocate X15
3. Arch Hold 30 Secs
4. German Hang (feet on floor) 20 Secs
5. Back Raises X15
6. Dish to Arch in Inverted Hang X8
7. Tuck or Pike Skin the Cat X5
PLEASE DO NOT MOVE ONTO ANY OF THE NEXT STAGES UNTIL THE MAXIMUM HOLD ATTEMPT IN
THAT STAGE IS AT LEAST 8-10 SEC
1
Stage 3 – 2 Rounds (90 Secs rest
between exercises)