Meet the trainer
Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.
About the program
Skill training
Weekly overview
| Overload | |
| Workout One 1a. Assisted OAC 1b. Vertical jumps 2. Front lever raises 3a. Pull-up 3b. Nordic curl holds 4. Front lever holds 5a. Dips 5b. Hollow body hold | — Max effort — Max — — +1rep +5secs |
| Workout Two 1. Front lever row 2a. Front lever raise (top half) 2b. Pistols 3a. Feet elevated row 3b. L-sit 4a. Chin-up 4b. Push-ups | — — +1rep +1rep +2secs Max +2reps |
| Workout Three 1a. OAC negatives 1b. Nordic curl hold 2. Front lever raise (bottom half) 3a. Chin-up 3b. Dips 4a. Feet elevated row 4b. Hollow body hold | — — — +1rep +1rep Max +5secs |
Back exercises in this program
START WORKOUT ONE
About Me
