1.37 GB | 00:19:34 | avi | 704X400 | 16:9
Genre:eLearning |Language:English
Files Included :
The Commandments (72.87 MB)
Step 01 (9.93 MB)
Step 02 (10.66 MB)
Step 03 (10.74 MB)
Step 04 (11.08 MB)
Step 05 (10.47 MB)
Step 06 (10.66 MB)
Step 07 (11.3 MB)
Step 08 (10.52 MB)
Step 09 (11.4 MB)
Step 10 (12.36 MB)
Clapping Pushup (7.88 MB)
Divebomber Pushaps (6.29 MB)
Elbow Lever (6.68 MB)
Superman Pushaps (6.94 MB)
Tiger Band Pushaps (6.38 MB)
Variants 3 (10.15 MB)
Intro (9.04 MB)
Outro (6.09 MB)
The 10 Steps Summary (5.78 MB)
CCVol2 00 Introduction (9.08 MB)
CCVol2 01 The Squat Series (9.62 MB)
CCVol2 02 Squat Theory - Benefits of Squats (3.98 MB)
CCVol2 03 Squat Theory - Importance of Leg Training (3 MB)
CCVol2 04 The Commandments (70.37 MB)
CCVol2 05 Step 1 - Shoulder Stand Squats (10.56 MB)
CCVol2 06 Step 2 - Jackknife Squats (12.25 MB)
CCVol2 07 Step 3 - Supported Squats (13.57 MB)
CCVol2 08 Step 4 - Half Squats (14.22 MB)
CCVol2 09 Step 5 - Full Squats (13.57 MB)
CCVol2 10 Step 6 - Close Squats (13.29 MB)
CCVol2 11 Step 7 - Uneven Squats (12.17 MB)
CCVol2 12 Step 8 - 1 2 One-Leg Squats (14.79 MB)
CCVol2 13 Step 9 - Assisted One-Leg Squats (12.36 MB)
CCVol2 14 Step 10 - One-Leg Squats (12.01 MB)
CCVol2 15 Progression Summary (5.67 MB)
CCVol2 16 Variants (4.71 MB)
CCVol2 17 Variant - Tuck Jumps (7 MB)
CCVol2 18 Variant - Unilateral Base Jumps (7.77 MB)
CCVol2 19 Variant - Knee Squats (6.85 MB)
CCVol2 20 Variant - Side Squats (6.99 MB)
CCVol2 21 Variant - Wall Squat (6.09 MB)
CCVol2 22 Conclusion (5.06 MB)
CCVol3 00 Introduction (9.06 MB)
CCVol3 01 The Commandments (89.29 MB)
CCVol3 02 Step 1 - Knee Tucks (10.5 MB)
CCVol3 03 Step 2 - Flat Knee Raises (11.32 MB)
CCVol3 04 Step 3 - Flat Bent Leg Raises (11.51 MB)
CCVol3 05 Step 4 - Flat Frog Raises (14.76 MB)
CCVol3 06 Step 5 - Flat Straight Leg Raises (11.19 MB)
CCVol3 07 Step 6 - Hanging Knee Raises (12.86 MB)
CCVol3 08 Step 7 - Hanging Bent Leg Raises (12.34 MB)
CCVol3 09 Step 8 - Hanging Frog Raises (12.57 MB)
CCVol3 10 Step 9 - Partial Straight Leg Raises (13.44 MB)
CCVol3 11 Step 10 - Hanging Straight Leg Raises (17.24 MB)
CCVol3 12 Progression Summary (6.06 MB)
CCVol3 13 Variants (2.18 MB)
CCVol3 14 Variant - Sitting Kips (7.44 MB)
CCVol3 15 Variant - L-Holds (6.69 MB)
CCVol3 16 Variant - Jackknife Sit-Ups (7.02 MB)
CCVol3 17 Variant - Hanging Circles (11.76 MB)
CCVol3 18 Conclusion (5.74 MB)
CCVol4 00 - Introduction (9.05 MB)
CCVol4 01 - Cell 1 - Bridging Theory - Commandment 1 - Move Yourself (10.21 MB)
CCVol4 02 - Cell 1 - Bridging Theory - Commandment 2 - Seize the Arch (8.75 MB)
CCVol4 03 - Cell 1 - Bridging Theory - Commandment 3 - Breathe Smoothly (5.68 MB)
CCVol4 04 - Cell 1 - Bridging Theory - Commandment 4 - Feet Shoulder Width (5.01 MB)
CCVol4 05 - Cell 1 - Bridging Theory - Commandment 5 - Push Through All the Limbs (5.77 MB)
CCVol4 06 - Cell 1 - Bridging Theory - Commandment 6 - Use Your Entire Hands (5.96 MB)
CCVol4 07 - Cell 1 - Bridging Theory - Commandment 7 - Press Your Chin Up (6.87 MB)
CCVol4 08 - Cell 1 - Bridging Theory - Commandment 8 - Raise Your Hips (5.82 MB)
CCVol4 09 - Cell 1 - Bridging Theory - Commandment 9 - Heels Flat (5.8 MB)
CCVol4 10 - Cell 1 - Bridging Theory - Commandment 10 - Release the Spine (8.3 MB)
CCVol4 11 - Cell 2 - The Bridge Series - Step 1 - Short Bridges (10.58 MB)
CCVol4 12 - Cell 2 - The Bridge Series - Step 2 - Straight Bridges (11.82 MB)
CCVol4 13 - Cell 2 - The Bridge Series - Step 3 - Angled Bridges (11.64 MB)
CCVol4 14 - Cell 2 - The Bridge Series - Step 4 - Head Bridges (12.11 MB)
CCVol4 15 - Cell 2 - The Bridge Series - Step 5 - Half Bridges (11.54 MB)
CCVol4 16 - Cell 2 - The Bridge Series - Step 6 - Full Bridges (12.43 MB)
CCVol4 17 - Cell 2 - The Bridge Series - Step 7 - Wall Walking Bridges (Down) (22.16 MB)
CCVol4 18 - Cell 2 - The Bridge Series - Step 8 - Wall Walking Bridges (Up) (12.97 MB)
CCVol4 19 - Cell 2 - The Bridge Series - Step 9 - Closing Bridges (18.89 MB)
CCVol4 20 - Cell 2 - The Bridge Series - Step 10 - Stand to Stand Bridges (22.53 MB)
CCVol4 21 - Cell 2 - Progression Summary (5.3 MB)
CCVol4 22 - Cell 3 - Variants (4.52 MB)
CCVol4 23 - Cell 3 - Variant - Tripod Bridge (6.37 MB)
CCVol4 24 - Cell 3 - Variant - Bow Hold (6.85 MB)
CCVol4 25 - Cell 3 - Variant - Camel Hold (6.93 MB)
CCVol4 26 - Cell 3 - Variant - Inverse Hyperextensions (8.44 MB)
CCVol4 27 - Conclusion (3.18 MB)
CCVol4 28 - Credits (3.08 MB)
CCVol5 00 - Introduction (9.36 MB)
CCVol5 01 - Commandment 01 - Natural Grip (8.04 MB)
CCVol5 02 - Commandment 02 - Top Starting (6.02 MB)
CCVol5 03 - Commandment 03 - Shoulders Tight (7.16 MB)
CCVol5 04 - Commandment 04 - Soft Elbows (5.97 MB)
CCVol5 05 - Commandment 05 - Set Your Legs (6.99 MB)
CCVol5 06 - Commandment 06 - Chin Over (4.06 MB)
CCVol5 07 - Commandment 07 - Kipping (7.96 MB)
CCVol5 08 - Commandment 08 - Neutral Elbows (7.56 MB)
CCVol5 09 - Commandment 09 - Hold It (5.78 MB)
CCVol5 10 - Commandment 10 - Lean Up (6.46 MB)
CCVol5 11 - Step 01 - Vertical Pulls (10.01 MB)
CCVol5 12 - Step 02 - Horizontal Pulls (10.23 MB)
CCVol5 13 - Step 03 - Jackknife Pullups (10.96 MB)
CCVol5 14 - Step 04 - Half Pullups (10.88 MB)
CCVol5 15 - Step 05 - Full Puulups (11.52 MB)
CCVol5 16 - Step 06 - Close Pullups (11.45 MB)
CCVol5 17 - Step 07 - Uneven Pullups (11.18 MB)
CCVol5 18 - Step 08 - Half One-Arm Pullups (11.3 MB)
CCVol5 19 - Step 09 - Assisted One-Arm Pullups (12.53 MB)
CCVol5 20 - Step 10 - Master Step - One-Arm Pullups (8.34 MB)
CCVol5 21 - Summary Steps 01-10 (5.13 MB)
CCVol5 22 - Variant - Clapping Pullups (6.89 MB)
CCVol5 23 - Variant - Dips (7.33 MB)
CCVol5 24 - Variant - Reverse Planche (9.99 MB)
CCVol5 25 - Variant - Sentry Pullups (4.9 MB)
CCVol5 26 - Variants (5.76 MB)
CCVol5 27 - Resolution (4.63 MB)
CCVol5 28 - The End - Credits (3.11 MB)
Step 01 (9.93 MB)
Step 02 (10.66 MB)
Step 03 (10.74 MB)
Step 04 (11.08 MB)
Step 05 (10.47 MB)
Step 06 (10.66 MB)
Step 07 (11.3 MB)
Step 08 (10.52 MB)
Step 09 (11.4 MB)
Step 10 (12.36 MB)
Clapping Pushup (7.88 MB)
Divebomber Pushaps (6.29 MB)
Elbow Lever (6.68 MB)
Superman Pushaps (6.94 MB)
Tiger Band Pushaps (6.38 MB)
Variants 3 (10.15 MB)
Intro (9.04 MB)
Outro (6.09 MB)
The 10 Steps Summary (5.78 MB)
CCVol2 00 Introduction (9.08 MB)
CCVol2 01 The Squat Series (9.62 MB)
CCVol2 02 Squat Theory - Benefits of Squats (3.98 MB)
CCVol2 03 Squat Theory - Importance of Leg Training (3 MB)
CCVol2 04 The Commandments (70.37 MB)
CCVol2 05 Step 1 - Shoulder Stand Squats (10.56 MB)
CCVol2 06 Step 2 - Jackknife Squats (12.25 MB)
CCVol2 07 Step 3 - Supported Squats (13.57 MB)
CCVol2 08 Step 4 - Half Squats (14.22 MB)
CCVol2 09 Step 5 - Full Squats (13.57 MB)
CCVol2 10 Step 6 - Close Squats (13.29 MB)
CCVol2 11 Step 7 - Uneven Squats (12.17 MB)
CCVol2 12 Step 8 - 1 2 One-Leg Squats (14.79 MB)
CCVol2 13 Step 9 - Assisted One-Leg Squats (12.36 MB)
CCVol2 14 Step 10 - One-Leg Squats (12.01 MB)
CCVol2 15 Progression Summary (5.67 MB)
CCVol2 16 Variants (4.71 MB)
CCVol2 17 Variant - Tuck Jumps (7 MB)
CCVol2 18 Variant - Unilateral Base Jumps (7.77 MB)
CCVol2 19 Variant - Knee Squats (6.85 MB)
CCVol2 20 Variant - Side Squats (6.99 MB)
CCVol2 21 Variant - Wall Squat (6.09 MB)
CCVol2 22 Conclusion (5.06 MB)
CCVol3 00 Introduction (9.06 MB)
CCVol3 01 The Commandments (89.29 MB)
CCVol3 02 Step 1 - Knee Tucks (10.5 MB)
CCVol3 03 Step 2 - Flat Knee Raises (11.32 MB)
CCVol3 04 Step 3 - Flat Bent Leg Raises (11.51 MB)
CCVol3 05 Step 4 - Flat Frog Raises (14.76 MB)
CCVol3 06 Step 5 - Flat Straight Leg Raises (11.19 MB)
CCVol3 07 Step 6 - Hanging Knee Raises (12.86 MB)
CCVol3 08 Step 7 - Hanging Bent Leg Raises (12.34 MB)
CCVol3 09 Step 8 - Hanging Frog Raises (12.57 MB)
CCVol3 10 Step 9 - Partial Straight Leg Raises (13.44 MB)
CCVol3 11 Step 10 - Hanging Straight Leg Raises (17.24 MB)
CCVol3 12 Progression Summary (6.06 MB)
CCVol3 13 Variants (2.18 MB)
CCVol3 14 Variant - Sitting Kips (7.44 MB)
CCVol3 15 Variant - L-Holds (6.69 MB)
CCVol3 16 Variant - Jackknife Sit-Ups (7.02 MB)
CCVol3 17 Variant - Hanging Circles (11.76 MB)
CCVol3 18 Conclusion (5.74 MB)
CCVol4 00 - Introduction (9.05 MB)
CCVol4 01 - Cell 1 - Bridging Theory - Commandment 1 - Move Yourself (10.21 MB)
CCVol4 02 - Cell 1 - Bridging Theory - Commandment 2 - Seize the Arch (8.75 MB)
CCVol4 03 - Cell 1 - Bridging Theory - Commandment 3 - Breathe Smoothly (5.68 MB)
CCVol4 04 - Cell 1 - Bridging Theory - Commandment 4 - Feet Shoulder Width (5.01 MB)
CCVol4 05 - Cell 1 - Bridging Theory - Commandment 5 - Push Through All the Limbs (5.77 MB)
CCVol4 06 - Cell 1 - Bridging Theory - Commandment 6 - Use Your Entire Hands (5.96 MB)
CCVol4 07 - Cell 1 - Bridging Theory - Commandment 7 - Press Your Chin Up (6.87 MB)
CCVol4 08 - Cell 1 - Bridging Theory - Commandment 8 - Raise Your Hips (5.82 MB)
CCVol4 09 - Cell 1 - Bridging Theory - Commandment 9 - Heels Flat (5.8 MB)
CCVol4 10 - Cell 1 - Bridging Theory - Commandment 10 - Release the Spine (8.3 MB)
CCVol4 11 - Cell 2 - The Bridge Series - Step 1 - Short Bridges (10.58 MB)
CCVol4 12 - Cell 2 - The Bridge Series - Step 2 - Straight Bridges (11.82 MB)
CCVol4 13 - Cell 2 - The Bridge Series - Step 3 - Angled Bridges (11.64 MB)
CCVol4 14 - Cell 2 - The Bridge Series - Step 4 - Head Bridges (12.11 MB)
CCVol4 15 - Cell 2 - The Bridge Series - Step 5 - Half Bridges (11.54 MB)
CCVol4 16 - Cell 2 - The Bridge Series - Step 6 - Full Bridges (12.43 MB)
CCVol4 17 - Cell 2 - The Bridge Series - Step 7 - Wall Walking Bridges (Down) (22.16 MB)
CCVol4 18 - Cell 2 - The Bridge Series - Step 8 - Wall Walking Bridges (Up) (12.97 MB)
CCVol4 19 - Cell 2 - The Bridge Series - Step 9 - Closing Bridges (18.89 MB)
CCVol4 20 - Cell 2 - The Bridge Series - Step 10 - Stand to Stand Bridges (22.53 MB)
CCVol4 21 - Cell 2 - Progression Summary (5.3 MB)
CCVol4 22 - Cell 3 - Variants (4.52 MB)
CCVol4 23 - Cell 3 - Variant - Tripod Bridge (6.37 MB)
CCVol4 24 - Cell 3 - Variant - Bow Hold (6.85 MB)
CCVol4 25 - Cell 3 - Variant - Camel Hold (6.93 MB)
CCVol4 26 - Cell 3 - Variant - Inverse Hyperextensions (8.44 MB)
CCVol4 27 - Conclusion (3.18 MB)
CCVol4 28 - Credits (3.08 MB)
CCVol5 00 - Introduction (9.36 MB)
CCVol5 01 - Commandment 01 - Natural Grip (8.04 MB)
CCVol5 02 - Commandment 02 - Top Starting (6.02 MB)
CCVol5 03 - Commandment 03 - Shoulders Tight (7.16 MB)
CCVol5 04 - Commandment 04 - Soft Elbows (5.97 MB)
CCVol5 05 - Commandment 05 - Set Your Legs (6.99 MB)
CCVol5 06 - Commandment 06 - Chin Over (4.06 MB)
CCVol5 07 - Commandment 07 - Kipping (7.96 MB)
CCVol5 08 - Commandment 08 - Neutral Elbows (7.56 MB)
CCVol5 09 - Commandment 09 - Hold It (5.78 MB)
CCVol5 10 - Commandment 10 - Lean Up (6.46 MB)
CCVol5 11 - Step 01 - Vertical Pulls (10.01 MB)
CCVol5 12 - Step 02 - Horizontal Pulls (10.23 MB)
CCVol5 13 - Step 03 - Jackknife Pullups (10.96 MB)
CCVol5 14 - Step 04 - Half Pullups (10.88 MB)
CCVol5 15 - Step 05 - Full Puulups (11.52 MB)
CCVol5 16 - Step 06 - Close Pullups (11.45 MB)
CCVol5 17 - Step 07 - Uneven Pullups (11.18 MB)
CCVol5 18 - Step 08 - Half One-Arm Pullups (11.3 MB)
CCVol5 19 - Step 09 - Assisted One-Arm Pullups (12.53 MB)
CCVol5 20 - Step 10 - Master Step - One-Arm Pullups (8.34 MB)
CCVol5 21 - Summary Steps 01-10 (5.13 MB)
CCVol5 22 - Variant - Clapping Pullups (6.89 MB)
CCVol5 23 - Variant - Dips (7.33 MB)
CCVol5 24 - Variant - Reverse Planche (9.99 MB)
CCVol5 25 - Variant - Sentry Pullups (4.9 MB)
CCVol5 26 - Variants (5.76 MB)
CCVol5 27 - Resolution (4.63 MB)
CCVol5 28 - The End - Credits (3.11 MB)
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