Basics Level 1-3

 
Measure bodyweight, take a photo and test your grip daily before training.

Lower Body

Level 1 - Deep knee bends 5D20 Level 2 - ATG split squats 5D10 per side + 5 single leg good mornings. Level 3 - High-box step-ups or pistols per side 5D8 + 5 single leg good mornings.
Balance KOT Calf Raise 5D10

Upper Body

Level 1 - Push-ups - 5D15 Level 2 - Deficit Push-Ups- 5D12 + 3 Chins Level 3 - Dips 5D10 + 5D5 Chins (on the same minute)
Balance Single Arm Hang 5D15

Hand Juggling

Level 1 - 20 throws in 10 seconds from the non-dominant hand Level 2 - 25 single hand dominant & non-dominant Level 3 - 20 throws in 10 seconds 4-ball

Foot Juggling

Level 1 - Single foot 10 kicks Level 2 - Alternate 20 kicks Level 3 - Alternate 20 kicks in 10 seconds
 

BASICS Level 1

Build athletic capacity:
  1. Upper Body - Push-ups Progress to being able to complete 15 per minute before progressing. Stretch lower body in rest.
  1. Foot juggling - Progress to 25 single foot dominant, non-dominant & alternating.
  1. Lower Body - Deep Knee Bends - Progress to being able to complete 20 per minute before progressing. Stretch upper body in rest.
  1. Hand juggling - Progress to 25 single hand dominant, non-dominant & alternating.
  1. Handstands - Progress to 5 consecutive 5-second frog stands then 5 consecutive soft handstand entries against the wall then 5 consecutive 5 second kicks-ups.
 
* Between Push-ups develop the 4 key long range positions bottom of the dip, bottom of the deficit push-up, back bridge push-ups & german hang variations.
* When training for Level 1 use half your top number of deep knee bends on a single leg variation like ATG split squats, high box step-ups, kick-stand squats or Bulgarian split squats after the squats.
* Alternate between single leg good mornings & sissy squat pulses for the remainder of the minute.
Between handstand efforts single arm hang.
 
*Last minute Long-Range
 
Assistance / Extra Movements
1 minute is enough to gain new movements.
I did one front lever attempt daily for 25 days and went from 1-2 seconds to 10 seconds.
This was less than 5 seconds effort each day.
 
Push
Handstand Push-Ups
Frog Sit To Handstand >> Freestanding handstand push-ups >> Deficit Handstand push-up >> 90 degree handstand push-up.