Training for Acro

Workouts

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Lifting

Improve your leg strength, power and endurance

Pushing

Get your wrists, arms and shoulders stronger

Pulling

Become better at pulling yourself and others up

Core + Abs

Build an all around solid core, not only Abs

Balance

Inversions and standing balance drills

Your journey and Workout Stages

During the first days, we will do a series of assessments to evaluate your current level.

I would recommend getting the assessments done first so we know where you are in terms of fitness.

Each one of the assessments is around five minutes long and will provide valuable information that we can use to evaluate your progress later on.

During this first stage of the Workouts, we will focus on basic exercises that will help you improve each movement in particular.

You will find three levels of difficulty to choose from - beginner, intermediate and advanced.

Most of the exercises are bodyweight but you will need access to a gym if you want to get the most of these workouts.

New:  The Home version requires no equipment and can be done entirely at home. You can access it here: Stage 1 - Home version

The content will be available after you complete the previous phase.

The content will be available after you complete the previous phase.

The content will be available after you complete the previous phase.

Stage 1

Movements and levels of difficulty

Warm up

Use this warm-up sequence to prepare your body before doing the Workouts and feel free to add any other warm-up movements if needed.

 

click here to open/close the exercise list
Exercises and instructions* Work Rest

Side Lunge (bodyweight)

alternate sides each time and go lower and lower

 30 sec 10 sec

Shoulder Pass (with band)

bring your hands narrower after each movement

 30 sec 10 sec

Forearm stretch: extensors (active) 

feel free to add other wrist exercises

 30 sec 10 sec
Hollow Body Hold (basic)
activate your abdominals
20 sec
 10 sec

Downward Dog  Stretch / Push Up

Optional: bend your elbows – Push up
20 sec
 10 sec

Push-Up (knee support)

focus on activating your abs (no arching)
30 sec
 20 sec

Plank (regular)

variations: bend/ext elbows / single hand
 30 sec 10 sec

Straddle Pike Lean Over (3 directions)

this exercise can be done for as long as you need
 20 sec 10 sec
“Training For Acro” App include videos of each exercise and detailed descriptions. To register or request trial access, please get in touch.

Lifting

Improve your leg strength, power and endurance

Level 1 (Beginner)

1. Bodyweight Squat

  • 3 sets x 10 reps
  • Rest 30 sec after each set

2. Deadlift (kettlebell)

  • 3 sets x 8-10 reps
  • Rest 1 minute after each set

3. Single Leg Squat (box, negative)

  • 2 sets x 10 alternative reps
  • Rest 1 minute after each set

Level 2 (Intermediate)

1. Deadlift (kettlebell)

  • 3 sets x 10 reps
  • Rest 30 sec after each set

2. Deadlift (barbell)

  • 4 sets x 6 – 8 reps
  • Rest 1,5 min after each set

3. Single Leg Squat (box)

  • 3 sets x 10 alternative reps
  • Rest 1 minute after each set

Level 3 (Advanced)

1. Barbell Deadlift*
  • 3 sets x 8-10 reps
  • 20%, 35%, 50% of your max
2. Barbell Deadlift*
  • 5 sets x 5 reps
  • use 75-85% of your max
3. Single Leg Squat
  • 3 sets x 5 reps each leg per set
  • Rest up to a minute
*Rest 1,5 min after each set

Pushing

Get your wrists, arms, shoulders and chest stronger

Level 1 (Beginner)

1. Box Press up (high)

  • 3 sets x 10 reps
  • Rest 30 sec after each set

2. Press-Up (knee support)

  • 5 sets x 6-8 reps
  • Rest 1,5 min after each set

3. Box Plank (high to low)

  • 3 sets x 10 reps (feet apart)
  • Rest 1 min after each set

Level 2 (Intermediate)

1. Press-Up (mixed support)

  • 3 sets x 10 reps
  • Rest 60 sec after each set

2. Press-Up (from the floor)

  • 5 sets x 8-12 reps
  • Rest 1 min after each set

3. Box Plank (high to low)

  • 3 sets x 10 reps (feet together)
  • Rest 1 min after each set

Level 3 (Advanced)

1. Press-Up (from the floor)

  • 3 sets x 10 reps
  • Rest 1 minute

2. Downward Dog Press Up

  • 4 sets x 8-12 eps
  • Rest 1,5 min after each set

3. Tuck Handstand Taps (assisted)

  • 3 sets x 10 alternative reps
  • Rest 1,5 min after each set

Pulling

Become better at pulling yourself and others up

Level 1 (Beginner)

1. Incline Row (60 degrees)*

  • 3 sets x 10 reps
  • Rest 60 sec after each set

2. Incline Row(60 degrees)*

  • 5 sets x 6-8 reps
  • Rest 1,5 min after each set
3. Parallel Row Hold*
  • 5 sets x 10 seconds
  • Rest 30 sec after each set

* Use any TRX/Rings/Bar set up to hips height

Level 2 (Intermediate)

1. Incline Row*

  • 3 sets x 10 reps
  • Rest 60 sec after each set

2. Parallel Row*

  • 5 sets x 8-12 reps
  • Rest 1 min after each set

3. Parallel Row Hold*

  • 3 sets x 10 reps (legs together)
  • Rest 1 min after each set

* Use any TRX/Rings/Bar set up to hips height

Level 3 (Advanced)

1. Parallel Row (TRX/Rings/Bar)

  • 2 sets x 10 reps
  • Rest 1 min after each set
2. Bar Chin up (parallel grip)
  • 4 sets x 5 reps
  • Rest 1,5 min after each set
3. Weighted Bar Chin-up*
  • 3 sets x 3 reps max
  • Rest 1,5 min after each set

Use this exercise to track your strength progress.

Core + Abs

Build a solid all-around core, including the Abs

Level 1 (Beginner)

1. Hollow Body Hold (basic)

  • 3 sets x 20 seconds
  • Rest up to 1 min after each set

2. Hollow Body Hold (advanced)

  • 4 sets x 4 – 6 reps (5-sec hold)
  • Rest 1 min after each set

3. Side Plank (low)

  • 2 sets x 10 sec each side
  • Rest 1 min after each set

Level 2 (Intermediate)

1. L Sit Hold (high blocks)

  • 3 sets x 5-sec hold
  • Rest up to 1 min
2. L Sit (ext) to Tuck L sit (blocks)
  • 4 sets x 6-8 reps (2-sec hold)
  • Rest 1,5 min after each set
3. Side Plank (high)
  • 2 sets x 15-20 sec each side
  • Rest 1 min after each set

 

Level 3 (Advanced)

1. L Sit (ext) to Tuck L sit (blocks)
  • 3 sets x 5 reps (3-sec hold)
  • Rest 1 min after each set

2. L Sit Hold (floor)

  • 3 sets x 15-20 sec hold
  • Rest 1,5 min after each set

3. Single Leg Side Plank (high)

  • 2 sets x 15-20 sec each side
  • Rest 1 min after each set

 

Balance

Upside-down (inversions) and standing balance drills

Level 1 (Beginner)

1. Wrist Flexion – Ext – Rotation

  • 20 seconds each
  • Rest as you need

2. Assisted Handstand (wall)

  • 3 sets x 30 sec each
  • Rest 1,5 min after each set

3. Tuck Jump to Wall Handstand

  • 3 sets x 5 good reps
  • Rest 1,5 min after each set 

Level 2 (Intermediate)

1. Wrist Roll to Fist Support
  • 15 – 20 reps in total
  • Rest as you need
2. HS Shoulder Tap (assisted)
  • 3 sets x 10 taps in total
  • Rest 1,5 min after each set
3. Tuck Jump to Wall Handstand
  • 3 sets x 5 good reps
  • Rest 1,5 min after each set

Level 3 (Advanced)

1. Palm Push Up

  • 3 sets x 5 reps (5-sec hold)
  • Rest 20 sec after each set
2. Straddle Jump to Handstand
  • 5 sets x 20 sec or more per set
  • Rest 1 min after each set
3. Tuck Jump to Tuck Handstand
  • 3 sets x 5 good jumps (5-sec hold)
  • Rest 1,5 min after each set

The Finisher

Metabolic conditioning circuit of exercises performed with little to no rest between sets.

The exercise selection is designed to make you burn more calories and increase your body’s storage and delivery of energy.

click here to open/close the exercise list
Exercises and instructions* Work Rest

Jump Squat

go as low as comfortable and 

 20 sec 10 sec

Press-Up (mixed support)

use any variation you want

 20 sec 10 sec

Incline Row (Gymnastic Rings)

adjust the intensity as needed

 20 sec 10 sec
Extended Plank (low and high)
activate your abs to avoid arching
20 sec
 50 sec
“Training For Acro” App includes videos of each exercise and detailed descriptions. To register or request trial access, please get in touch.

Cool Down

This will allow you to cool down and make a nice transition from the intensive activity. 

Perform an activity at a moderate pace for one minute then slow it down to light intensity.

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Activities and instructions* Duration

Cycling or Rowing (stationary)

from moderate intensity to easy

 1 – 3 min

Treadmill or Cross Trainer

moderate to easy intensity

 1 – 3 min

Yoga flow (your favourite)
anything that you are comfortable with

 2 – 4 min

Breathing exercises

summarise today’s achievements

 3 – 5 min
*Note: “Training For Acro” App includes videos of each exercise and detailed descriptions. To register or request trial access, please get in touch.

Stretching Routines

This is a stretching routine that you can use to improve your flexibility. 

Feel free to perform as many rounds as needed at the end of the Workouts or in your rest days.

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Exercises and instructions* Work Rest

Standing Hamstring Stretch (low box)

lean forward with a straight back

 20 sec 10 sec

Quad Stretch (sitting)

rest on one or both elbows (harder)

 20 sec 10 sec

Side Lat Stretch (kneeling, one leg out)

you can also adopt a standing position

 20 sec 10 sec
QL* and Hams stretch (hand to the foot)
Quadratus Lumborum is a muscle of the posterior abdominal wall
20 sec
 10 sec

Lats and Chest stretch (foam roller)

hips above your knees and your abdominal muscles are engaged
20 sec
 10 sec

Straddle Pike Side Bent (elbow to leg)

reach further and further without rounding your back 
20 sec
 10 sec

Lats and Chest Stretch (box)

this stretch can be also performed in a standing position
 20 sec 10 sec
*Note: “Training For Acro” App includes videos of each exercise and detailed descriptions. To register or request trial access, please get in touch.
TfA APP

Handstand Courses AVAILABLE

⇒ HANDSTAND TRAINING

⇒ HANDSTAND VARIATIONS

⇒ PRESS TO HANDSTAND

Please get in touch for more details.