Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesPROGRESSION LIST
Tuck L-Sit
Hold this progression 3 × 30 seconds in order to do the next progression!
Half Extended L-Sit
Hold this progression for 3 × 15 seconds each leg in order to do the next progression!
Leg Raises to L-Sit
Do 3 × 6 reps with 2 seconds hold in order to do the next progression!
L-Sit
Congrats! You unlocked the L-sit! Practice up to 15 seconds hold!
Load to Shoulder Stand
Experience how to load to the Shoulder Stand! Hold this position for 10–15 seconds!
Tuck Shoulder Stand with Leg Elevations on Parallettes
Do 10 slow leg switches and try to find the balance in shoulder stand! If you are confident, move forward to the next progression!
Tuck Shoulder Stand with Leg Support on Parallettes
Hold this progression for 3 × 30 seconds in order to do the next progression!
Tuck Shoulder Stand on Parallettes
Hold this progression for 3 × 30 seconds in order to do the next progression!
Advanced Tuck Shoulder Stand
Hold this progression for 3 × 20 seconds in order to do the next progression!
Straddle Shoulder Stand
Hold this progression for 3 × 20 seconds in order to do the next progression!
Shoulder Stand
Practice the Shoulder Stand until you can hold it for 3 × 20 seconds in a training! Congrats, you unlocked the Shoulder Stand!
Arm Position of Elbow Lever
Improve the arm position of the Elbow Lever!
Tuck Elbow Lever with Leg Elevations
Try to find the balance and hold the tuck elbow lever for 3 × 30 seconds!
Straddle Elbow Lever
Hold this progression for 3 × 20 seconds in order to do the next progression!
Elbow Lever
Practice elbow lever until you can hold it for 3 × 20 seconds in a training! Congrats, you unlocked the Elbow Lever!