ATHLETIC

UNCOM 10

X. Optimal Body Composition

1. Get within 10% of your idea body composition.

2. Achieve your ideal body composition.

1. Muscle number > 90

2. Body fat % < 10%

Lean Forever - Fast Athletic Transformation (F.A.T.)

#1 Breath Number

1. 10 seconds

2. 12 seconds

3. 15 seconds

4. 20 seconds

5. 30 seconds

#2 Juggle

1. Juggle 2 balls for 10 seconds

2. Juggle 3 balls for 10 seconds

3. Juggle 4 balls for 10 seconds

4. Juggle 5 balls for 10 seconds

5. Juggle 7 balls for 10 seconds

#3 Foot Juggle

1. 10 seconds with the feet.

2. 10 seconds with alternating kicks.

3. 10 seconds with alternating kicks and knees.

4. 10 seconds with outside, middle, inside, inside, middle, outside and back

5. 10 second Maradona 7’s

#4 Press

1. Gain a floating crow pose for 10 seconds & 10 second shoulder stand

2. 10 second handstand

3. Headstand to handstand

4. Deficit handstand push-up

5. 90 degree handstand push-ups.

#5 Anterior Chain → Back Bend

1. Hands to heals sissy squat.

2. Hands to floor sissy squat.

3. 25% bodyweight pullover

4. Diagonal stretch foot above waist

5. Back bridge walkover.

#6 Hinge

1. Gain the ability to put your palms on the floor standing on one foot

2. Weighted slant board hinges through increasing range.

3. Free-standing head to shin hinge

4. 10kg head to shin hinge (or 15 degree slant head to shin)

5. 20kg head to shin hinge (or 30 degree slant head to shin)

#7 Pistol

1. Gain the ability to rest in the pistol position and rock to the ball of the foot for 10 seconds without pain. Bodyweight.

2. Perform a 10-second pistol repetition (and then multiple)

3. Perform a 10-second 10kg weighted pistol (and then multiple)

4. Perform a 10-second 20kg weighted pistol (and then multiple)

5. Perform a 10-second 30kg weighted pistol (and then multiple)

#8 Pull

1. Start with a 20 second chin-up. 5 second hang, 5 seconds up, 5 seconds hold, 5 seconds down.

2. Alternate grip 20 second chin-up. 5 second hang, 5 seconds up, 5 seconds hold, 5 seconds down.

3. 2 Fingers assisting one arm chin-up. 5 second hang, 5 seconds up, 5 seconds hold, 5 seconds down.

4. 1 Finger assisting one arm chin-up (no tempo restrictions)

5. 1 arm chin-up (no tempo restrictions)

#9 Broad Jump (Standing Long Jump)

1. 2.2m

2. 2.4m

3. 2.6m

4. 2.8m

5. 3m

#10 Bodyweight Barbell Strength

1. Snatch Grip Deadlift

2. Squat

3. Clean

4. Snatch

5. Stand Press