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Overview

This programming is designed for athletes and Coaches that attend i99 Fit Seminars. Practice is essential to injecting our methodology and techniques into your regular training. Each day in the gym, i99 Fit Athletes should perform 3 to 5 reps of the mobility exercises your instructor suggested for you to focus on. Then 3 to 4 days a week, safely work through the list of prescribed progressions for about 15 to 30 minutes. Remember, safety comes first! If you struggle then, step back and repeat a previous week’s progression. Select the most appropriate section below to access videos of the movements.

Mobility Exercises

Wall Lunge

Shoulder Flexion

Shoulder Rotation

Quad Hip Mobility

Hamstring Mobility

Transverse Abduction

Transverse Abduction

WEEK 1

Mobility

3×3 P of PSP

Handstands

2×4 Alternating Lunges

2×2 Wall walk to 45 degrees

Bars

5x Arch Swing

3×7 Low Kipping Pull-up drill

3×7 Hollow Arch Swings

3×3 50% Toes to bar strict

Rings

5x J Hook Drill

3×7 Ring Swings focus back swing

5x Support Ladder 3 sec holds

WEEK 2

Mobility

3×3 P of PSP

3x Hamstring and Hips

Handstands

5x Wall Walk to 45, 10 steps in place

5x Sequence – Tripod to headstand x 3, forward roll from headstand

Bars

3×10 Hollow Arch Swings

3×3 75% Toes to bar

3×10 Low Kipping Pull-up drill

Rings

3×3 Overhead Row on low rings

3×7 Ring Swings focus front swing

5x Support Ladder 5 sec holds

WEEK 3

Mobility

3×3 Full PSP

5x Candlestick to stand

Handstands

3×2 lunge kick to 45 degree HS

5x Tripod to headstand toes 1 inch from wall x 3, roll from headstand

3x Wall Walk to 45 two steps in 4 directions, lower to headstand and roll

Bars

5x 3 kip swings, pull-up hold 3 sec

3×7 Piked T2b, (may straddle in the back swing)

3×10 Low Kipping Pull-up drill

Rings

3×3 Overhead row on low rings

3×10 Pull-up, Lever, Pull-up

3×10 rings swings with light pressure

3×3 L Seat Lifts

WEEK 4

Mobility

3 x Candlestick to Standup

3×3 PSP to candlestick stand up

Handstands

3×2 Kick handstand against wall

5x Tripod to Headstand lift 1 inch

2×2 Wall walk to HS, pull toes off wall 3x and hold HS for 3 sec, then roll

Bars

3x 3 Kips, pull-up, 3 kips

3x 3 Kips, 2 pull-ups, 3 kips

Rings

3x L1 hanging Strength Sequence

3x Sequence

5x Bail drill

3x Sequence: With rings just above shoulder height, start in false grip, reverse support ladder, then 3x L seat lift, lower through reverse muscle-up.

5x 3 ring swings each swing with more lift and pressure (in control)

What's next? Custom Programming! Join Team i99!

It doesn’t matter if you are around the corner or on the other side of the world– Team i99 is select group of amazing, hard-working competitive athletes who receive regular programming and live video lessons, or in-person live lessons from our instructors. Team i99 is not your typical personal training solution. We are a community that benefits from our collective discoveries and accomplishments.

Our instructors are committed to constantly implementing new technologies and training aids that eliminate the barrier of distance, shorten the learning curve, and connect Team i99 athletes no matter where they are located. Are you ready to #geti99fit and #feeltheideal?

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