Workout 1
Session 1- Deadbug 0:30
- Plank 0:30
BWF Skills Routine — archived Skill Day
Two weekly skill days pair handstand and support practice with general, overhead, pancake or split stretches.
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Every workout, as Catalyst would give it to you.
Workout 2
Session 2- Deadbug 0:30
- Plank 0:30
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Deltoids | 2 | 2 |
| Rotator cuff | 2 | 2 |
| Forearm muscles | 2 | 0 |
| Hand muscles | 0 | 2 |
| Trapezius | 0 | 2 |
The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | 1 | 2 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Choose General, Pancake, Overhead or Front Splits. Train twice a week on days you arrange, or choose a third session. Warm up for about 5–10 minutes: Trap-3 Raises for 10 reps, External Rotations for 10 reps, Serratus Wall Slides for 10 reps, Deadbugs for 30 seconds, then GMB Wrist Prep for at least 10 reps. Adjust for your problem areas. Rep counts are totals; choose the side order and use bands for the band drills. Once you can hold a 30-second plank, choose suitable handstand and L-sit progressions. Plan about 5–10 minutes for handstands and 2–3 minutes for L-sits, resting as needed and ending each block when finished. L-sit holds are 10–30 seconds; at 30 seconds, consider a harder variation. Use straddle L-sits for Pancake. For Overhead, check which exercises the guides have already covered before skipping them. Choose mobility amounts and sides using Yuri’s and Nick-E’s guides where needed. Warm up before strength; mobility can follow or happen later. Easy hand balancing and animal walks fit this routine. Front and back levers, planche, manna, human flag and dragon flag belong in strength practice. Extra sessions are optional.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Dumbbells
- Foam roller
- Resistance bands
- Wall support
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run BWF Skills Routine — archived Skill Day in Catalyst
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