Program

Hefesto

  • Objective

  • Manage to make at least one hefesto with good technique.
  • Level

  • Intermediate
  • Duration

  • 23 Weeks
  • Frequence

  • 3 Days
Hefesto
Description
Must know
Required Material
  • Low bar
  • Pull up bar
  • Parallettes
  • Bodyweight
Requirements

Being capable of doing:

  • 5 back lever


Phase 12 Weeks

Movement patterns


Phase 22 Weeks

Conditioning


Phase 32 Weeks

Injury prevention and reinforcement


Phase 43 Weeks

Work volume and range of motion


Phase 54 Weeks

Assisted hefesto


Phase 64 Weeks

Eccentric work


Phase 76 Weeks

Hefesto

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