Mastery: Skin the Cat — Stage 1 (Lying leg lift)
Stage goal:
10 Lying leg lift
➔
Transition to Stage 2
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Skin the Cat — Stage 2 (Raising the knees in a vertical position)
Stage goal:
10 Raising the knees in a vertical position
➔
Transition to Stage 3
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Skin the Cat — Stage 3 (Vertical twisting (Tucked StC, 1/2 amplitude))
Stage goal:
10 Vertical twisting (Tucked StC, 1/2 amplitude)
➔
Transition to Stage 4
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Skin the Cat — Stage 4 (Twisting in the vertical (Full amplitude))
Stage goal:
10 Twisting in the vertical (Full amplitude)
➔
Transition to Stage 5
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Skin the Cat — Stage 5 (Skin the Cat (Knees bent, control))
Stage goal:
10 Skin the Cat (Knees bent, control)
➔
Transition to Stage 6
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Skin the Cat — Stage 6 (Skin the Cat (Straight legs, up to half))
Stage goal:
10 Skin the Cat (Straight legs, up to half)
➔
Transition to Stage 7
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Mastery: Skin the Cat — Stage 7 (Skin the Cat (Full amplitude, straight legs))
Ultimate Goal:
Full Element Mastery (Skin the Cat)
- Lats, elbows and forearms warm-up – 8 min
- Pull-ups – 10
- Bar Hang – 45 sec
- Bent-Over Barbell Row – 10
- Hammer Curls – 12
- Hanging Leg Raises – 10
- Push-ups – 15
Progression Map: Skin the Cat
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Stage 1 ➔ 2 Transition standard10 Lying leg lift ➔ 1 Raising the knees in a vertical position
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Stage 2 ➔ 3 Transition standard10 Raising the knees in a vertical position ➔ 1 Vertical twisting (Tucked StC, 1/2 amplitude)
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Stage 3 ➔ 4 Transition standard10 Vertical twisting (Tucked StC, 1/2 amplitude) ➔ 1 Twisting in the vertical (Full amplitude)
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Stage 4 ➔ 5 Transition standard10 Twisting in the vertical (Full amplitude) ➔ 1 Skin the Cat (Knees bent, control)
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Stage 5 ➔ 6 Transition standard10 Skin the Cat (Knees bent, control) ➔ 1 Skin the Cat (Straight legs, up to half)
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Stage 6 ➔ 7 Transition standard10 Skin the Cat (Straight legs, up to half) ➔ 1 Skin the Cat (Full amplitude, straight legs)
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Stage 7 ➔ 8 Transition standard10 Skin the Cat (Full amplitude, straight legs) ➔ 1 Skin the Cat + Maintenance (German Hang, 10 sec)
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🏆 Final Full Element Mastery: Skin the Cat