Builds on a solid beginner base with harder skill practice (frog stand, handstand foundations, L-sit progressions), fuller strength work, easy aerobic sessions, and introductory anaerobic intervals across a Base → Build → Consolidate 12-week structure.
Who it’s for: Consistent trainees who already own basic push/pull/squat/hinge/core patterns.
Includes: Workouts A/B/C, interval progressions, readiness checks, Home/Gym/Travel substitutions.
Builds on a solid beginner base with harder skill practice (frog stand, handstand foundations, L-sit progressions), fuller strength work, easy aerobic sessions, and introductory anaerobic intervals across a Base → Build → Consolidate 12-week structure.
Who it’s for: Consistent trainees who already own basic push/pull/squat/hinge/core patterns.
Includes: Workouts A/B/C, interval progressions, readiness checks, Home/Gym/Travel substitutions.