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• 1

  Welcome to the Cirquenastics Training Program

  • How This Program Works!
• 2

  Level 1: Foundation

  • Flexibility Daily
  • Warm Up (Days 1, 3, 5)
  • Circuit Training (Days 1, 3, 5)
  • Cool Down (Days 1, 3, 5)
  • Warm Up (Days 2 & 4)
  • Strength Training (Days 2 & 4)
  • Cool Down (Days 2 & 4)
  • Extra: Handstand and Pull Up Support
• 3

  Level 2: Progression

  • Flexibility Daily
  • Warm Up (Days 1, 3, 5)
  • Circuit Training (Days 1, 3, 5)
  • Cool Down (Days 1, 3, 5)
  • Warm Up (Days 2 & 4)
  • Strength Training (Days 2 & 4)
  • Cool Down (Days 2 & 4)
• 4

  Level 3: Strength

  • Flexibility Daily
  • Warm Up (Days 1, 3, 5)
  • Circuit Training (Days 1, 3, 5)
  • Cool Down (Days 1, 3, 5)
  • Warm Up (Days 2 & 4)
  • Strength Training (Days 2 & 4)
  • Cool Down (Days 2 & 4)
• 5

  Level 4: Performance

  • Flexibility Daily
  • Warm Up (Days 1, 3, 5)
  • Circuit Training (Days 1, 3, 5)
  • Cool Down (Days 1, 3, 5)
  • Warm Up (Days 2 & 4)
  • Strength Training (Days 2 & 4)
  • Cool Down (Days 2 & 4)
• 6

  Level 5: Mastery

  • Flexibility Daily
  • Warm Up (Days 1, 3, 5)
  • Cool Down (Days 1, 3, 5)
  • Warm Up (Days 2 & 4)
  • Strength Training (Days 2 & 4)
  • Cool Down (Days 2 & 4)
  • Skill Progressions: Pull Over, Rope Climb, Skin the Cat & Straddle Press
• 7

  Level 6: Performance Ready

  • Flexibility Daily
  • Warm Up (Days 1, 3, 5)
  • Circuit Training (Days 1, 3, 5)
  • Cool Down (Days 1, 3, 5)
  • Warm Up (Days 2 & 4)
  • Strength Training (Days 2 & 4)
  • Cool Down (Days 2 & 4)
  • Program Completion
  • Performance Readiness Assessment
  • Your Next Steps