Intermediate Principles of Strength

Straddle Hold: 5 x 5 seconds

Straddle Seat: 3 x 12

Long Jump: 3 x 10

Tuck Hold: 5 x 5 seconds

Session 2 – Core 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Walking Hands Away: 3 x 5

Back Canoe: 3 x 10

Session 3 – Lower 12 Topics

V Seat: 3 x 10

Plank Clock Legs: 3 x 10

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Side Crunch: 3 x 10

3 Squat 1 Jump: 3 x 15

Lunge: 3 x 20

Handstand Tap: 3 x 4

Tuck Jump: 3 x 10

Kick: 2 x 10 each

Ball Tuck: 3 x 20

Session 4 – All Body 12 Topics

Sock Slide Feet: 3 x 15

Expand

Lesson Content

0% Complete 0/12 Steps

Regular Plank: 120 seconds

Plank Long Elbows Down & Up: 3 x 6

One Leg Seat: 3 x 20

Superman Hold: 120 seconds

Knee/Elbow Side: 3 x 20

Handstand Press Prep: 5 x 3

Open & Close Squat Position: 3 x 20

Relevee: 3 x 20

Week 2

Session 5 – Upper 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Straddle Hold: 5 x 5 seconds

Straddle Set: 3 x 12

Long Jump: 3 x 10

Session 6 – Core 10 Topics

Expand

Lesson Content

0% Complete 0/10 Steps

Plank Walking Hands Away: 3 x 5

Back Canoe: 3 x 10

Session 7 – Lower 12 Topics

V Seat: 3 x 10

Plank Clock Legs: 3 x 10

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Side Crunch: 3 x 10

3 Squat 1 Jump: 3 x 15

Lunge: 3 x 20

Handstand Tap: 3 x 4

Tuck Jump: 3 x 10

Kick: 2 x 10 each

Ball Tuck: 3 x 20

Session 8 – All Body 12 Topics

Sock Slide Feet: 3 x 15

Expand

Lesson Content

0% Complete 0/12 Steps

Regular Plank: 120 seconds

Plank Long Elbows Down & Up: 3 x 6

One Leg Seat: 3 x 20

Superman Hold: 120 seconds

Knee/Elbow Side: 3 x 20

Handstand Press Prep: 5 x 3

Open & Close Squat Position: 3 x 20

Relevee: 3 x 20

Week 3

Session 9 – Upper 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Elbow to Opposite Knee: 3 x 20

Triceps Kickback: 3 x 20

Knee to Elbow Jump Half-Turn: 3 x 20

From Press to Straddle: 7

Air Squat: 3 x 30

Session 10 – Core 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Opposite Knee to Elbow: 3 x 15

Caterpillar: 3 x 7

Plank Lift Opposite Foot Hand + Elbow

Lunge Jump to Switch: 3 x 15

Just Legs (Back): 3 x 15

Knee/Elbow Side: 3 x 15

Session 11 – Lower 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Lift Side to Side: 3 x 15

Handstand Tap: 3 x 6

3 Squat Turn Turn: 3 x 15

Socks Slide Feet: 3 x 15

V-Seat: 3 x 10

Session 12 – All Body 12 Topics

Mountain Climber: 3 x 20

Expand

Lesson Content

0% Complete 0/12 Steps

Clock Leg: 3 x 10

1-Leg Seat: 3 x 15

Alt Superman: 3 x 20

Plank Elbows Down Up: 3 x 6

Elbow to Knee: 3 x 20

From Press to Straddle: 5

Side Abs: 2 x 30

Session 13 – Upper 12 Topics

Week 4

Expand

Lesson Content

0% Complete 0/12 Steps

Elbow to Opposite Knee: 3 x 20

Triceps Kickback: 3 x 20

Knee to Elbow Jump Half-Turn: 3 x 20

From Press to Straddle: 7

Air Squat: 3 x 30

Session 14 – Core 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Opposite Knee to Elbow: 3 x 15

Caterpillar: 3 x 7

Plank Lift Opposite Foot Hand + Elbow

Lunge Jump to Switch: 3 x 15

Just Legs (Back): 3 x 15

Knee/Elbow Side: 3 x 15

Session 15 – Lower 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Lift Side to Side: 3 x 15

Handstand Tap: 3 x 6

3 Squat Turn Turn: 3 x 15

Socks Slide Feet: 3 x 15

V-Seat: 3 x 10

Session 16 – All Body 12 Topics

Mountain Climber: 3 x 20

Expand

Lesson Content

0% Complete 0/12 Steps

Clock Leg: 3 x 10

1-Leg Seat: 3 x 15

Alt Superman: 3 x 20

Plank Elbows Down Up: 3 x 6

Elbow to Knee: 3 x 20

From Press to Straddle: 5

Side Abs: 2 x 30

Session 17 – Upper 12 Topics

Week 5

Expand

Lesson Content

0% Complete 0/12 Steps

Pushup Hand Backwards: 3 x 7

Straddle Hold: 5 x 5 seconds

3 Squat 1 Jump: 3 x 15

Handstand Tap: 3 x 8

Superman Hold: 120 seconds or 2 x 60 seconds

Sock Slide Feet: 3 x 10

Session 18 – Core 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Walk Hands Away: 3 x 7

V-Seat 3 x 15

3 Squat Turn Turn: 3 x 15

Side Abs: 3 x 20

Plank Clock Legs: 3 x 10

Lunge Jump to Switch: 3 x 15

Situp Just Legs: 3 x 30

Back Canoe: 3 x 10

Session 19 – Lower 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Knee Elbow Jump Half-Turn: 3 x 20

Relevee: 3 x 20

Plank Lift Opposite + Elbow: 3 x 10

Hand Backwards Push 3 x 7

Long Jump: 3 x 10

Air Squat: 3 x 30

Ball Tuck: 3 x 20

Open Close in Squat Position: 3 x 20

Session 20 – All Body 12 Topics

Expand

Lesson Content

0% Complete 0/12 Steps

Plank Lift Side to Side: 3 x 20

Elbow to Knee: 3 x 20

Alt Superman: 3 x 30

Caterpillar: 3 x 7

Kicks: 3 x 10

Plank Side Crunch: 3 x 20

From Press to Straddle: 7

Side Abs: 3 x 20