Overview

Overview

Format

Online Follow-Along Workshop Format
5 Sections (With Videos + Written Summary)

• Intro: Overview & Expectations

• Part 1: Feet

• Part 2: Breath & Pressure

• Part 3 + 4: Slow Movement & Relaxation

• Part 5: Mind & Relationships

A well-rounded 4-week gym program to leave you stronger, sexier and more connected to your body so you have more energy for the things you love… but it’s not just exercises.

The growth is in how you approach your training, and how you relate to yourself. So I’ve included a few extra pages of distilled teaching and life advice that I give to my 1-1 Mentorship folks.

The unique personality of this program is it’s BIG focus on keeping things simple and creating a sustainable, self-compassionate training practice that energises and inspires you to keep creating, dreaming and evolving.

There are three sessions (A, B and C) which you can hit once or twice per week (3-6 days of training). Each session covers the whole body and will take 60-90 minutes depending on how much you rest.

It’s a 4-week progression structure with all sets and reps written for you. After that, it’s time to spread your wings and fly… so I suggest you mix it up and integrate what you’ve learnt into your own version of the program.

Expect to put in some good honest work, gaining strength, power and mobility in a way that feels therapeutic for your body, mind and soul.

Feel lighter and more connected in your body within minutes, while building the foundations for a lifetime of relaxed power.

This PDF program is based on the Three Pillars of Movement, and includes video tutorials and basic programming guidelines.

• Postural Awareness: sit, stand and walk more efficiently — floating and flowing via the support of your bones and connective tissues — rather than wasting energy in an unconscious fight with gravity.

• Adaptive Breathing: gain clarity on the nuanced differences between breathing and bracing, so that you can use the breath to focus on mobility, stability or respiration by manipulating intra abdominal pressure.

• Integrated Strength: become more supple, powerful and co-ordinated as you integrate left and right hemispheres of the brain with rotational and gait-based strength exercises.

Additionally you’ll get more than an hour of organised/collated YouTube content, touching on:

- Breathing for health and spinal healing (25 minutes)
- Hanging for shoulder health (11 minutes)
- Rotating, bending and twisting for athleticism (9 minutes)
- 2 x follow along mobility routines: LIMBER + RINSE (10-30 mins each)

This 12 week program will get you to — and beyond — your first chin-up.

Side effects include:

• Gain confident, stable shoulders and a monkey grip

• Improve your climbing, grappling, hanging and gymnastics

• Build a strong, connected core and upper body

This downloadable PDF program offers you a crystal clear structure, complete with video tutorials for each movement.

And literally all of the thinking and programming wizardry is done for you.

Rather than only get better at chin-ups, you’ll build strong, happy, healthy shoulders and a great understanding of how varied, individualised and enjoyable upper body training can be.

See you inside!

The ultimate all-round pulling program — tried and tested, potent strength training that feels therapeutic.

• Significantly increase your chin up and weighted chin up numbers

• Massively increase your confidence in your shoulder health and stability

• Condition your elbow tendons and forge gnarly grip strength

• Gain both range of motion and strength through your chest and shoulders

• Finish every session with a pump, then melt into relaxing breath-work

This 12 week program features a complete and systematic “done for you” progression. Each week, you’ll find exact set, rep and tempo targets to hit, with detailed and easy-to-follow movement tutorials so you can squeeze the drops from every exercise.

This is the second in a series of 3 pulling strength programs:

1. Foundations: Beginner Pull Strength (L1)
2. Basic Beast: Intermediate Pull Strength (L2)
3. Tarzan Shit: Advanced Pull Strength (L3)… coming soon.

In a world obsessed with doing more, develop whole-body athleticism by training minimally, mindfully and with killer intent.

This PDF program is actually two programs…

• one for those with access to a gym

• one for those using only the gymnastics rings (legs aren’t skipped)

On Panthera, you’ll be training 4 days per week — each day devoted to a slightly different set of body-mind-spirit attributes.

LION: uncompromising strength and quality, reflected in the exercise selection which emphasises positional integrity while loading the hips and spine

JAGUAR: silent readiness and power, manifesting in your ability to unleash explosive or powerful movement then return inward to stillness and clarity

TIGER: physical presence and alluring energy, allowing you to cultivate some confidence and sex appeal through muscle-building rep ranges

LEOPARD: agility and freedom of movement, refined through precision jumps, balance and mobility work, to keep you using it — not losing it

This miniature version of Gateway is a taster of the full program — the bones, if you will.

It includes 9 of my favourite exercises from Gateway with video demonstrations and general implementation guidelines for each, based on the Three Pillars of Movement: Postural Awareness, Adaptive Breathing and Integrated Strength.

Enjoy, and if you’re hungry for more, check out the full version!

Stop wasting time kicking up again and again and hoping for the best…
This will save you months of slow progress and frustration in your handstand journey!

The Handstand Manual is your comprehensive guide from zero to a 30 second handstand.

Includes:
- Virtual Handstand Workshop (to follow along)
- 15 page e-Book with complete notes and video links for everything covered
- A session template you can follow, with different levels depending on your skill

We address FAQ’s including, but not limited to:
- How should I position my hands?
- What progressions should I start with?
- How do I fix my banana back?
- What if I’m afraid to get fully inverted?

Check out the screenshots below!