Everything I have documented so far.

This is where every day starts. It tells you what today is: which movements, when you eat, when you train, when you decompress. The first weeks run my foundational program exactly as I built it. After that it starts listening to what you log. If grip keeps giving out, grip shows up more often. If a rung keeps feeling easier, the next one gets scheduled. You don't plan the week. You open this and do today.

No calorie counting. No tracking. This is about the decision you make when it's time to eat, and making it the same way every time until it stops being a decision. Whole, single-ingredient food. Meals you can repeat. Eating programmed into your routine the way training is, so the ninety days build a relationship with your fuel that outlasts them.

Seven movements, in order, a minute each and two for the lunges. Eight minutes. The app runs it: an instruction before each movement, a short countdown, then a bar fills and a chime moves you on. A bar, and a band if you have one. It isn't a workout and shouldn't be treated like one.

1. 1 Hop / Warm-Up Unstructured. Let the stiffness announce itself.
2. 2 Dead Hang, Passive Into Active Switching between passive and active inside the same hang.
3. 3 Shoulder & Wrist Rotations Slow circles, then loaded extension and flexion.
4. 4 Cobra Pose Into Puppy Pose Same place, opposite directions.
5. 5 Deep Squat The position we lost to chairs.
6. 6 Frog Pose Your hips open on the way back.
7. 7 Deep Lateral Lunges Side to side, one hip at a time.

Everything you do on a bar, dip bars included, runs through your wrists. If they can't carry the weight, nothing above them gets to work. This is where that gets built.

1. 1 Gripper Medium resistance, one full squeeze, slow controlled release. Tap to log each rep.
2. 1.5 Gripper Variations Squeeze, hold it, and fold the arm to the shoulder in a false grip. Reverse it.
3. 2 Straight-Arm Support & Wrist Prep Loading the wrists and shoulders in a locked-arm plank.
4. 2.5 False Grip Training on a Bar Wrist pad on the bar, wrist flexed hard, fingers wrapped over. Lift off slowly.
5. 3 Finger Hangs Four fingers on the bar, not the palm. Shift the weight on gently.
6. 3.5 Forearm Finger Presses Plank on your knees, palms flat. Press through the fingers and lift the palm.
7. 4 False Grip Dead Hang False grip, feet off the ground. Hang and settle, then pull the shoulders down into the lats.

Getting over the bar without throwing yourself at it. The transition is the part nobody trains.

1. 1 Pull-Up Foundation Strict pull-up strength, full range, no kip.
2. 1.5 Straight Bar Dip Transition Dip as low as you can in a false grip, chest close to the bar. The lowest point you hold is where your pull has to reach.
3. 2 Explosive Pull (Chest-to-Bar) Pulling higher and faster than a standard pull-up.
4. 2.5 Negative Muscle-Up Controlled lowering from support back to hang.
5. 3 Strict Muscle-Up Full movement, no kip, no momentum.

The module this whole guide started from. It begins with hanging and ends with your body straight and level under the bar.

1. 1 Dead Hang Active hang, shoulder engagement, grip endurance.
2. 1.5 Knee Raises Holding the active position while the lower body moves.
3. 2 Front Lever Tuck Rolling the torso to horizontal, tucked.
4. 2.5 Advanced Tuck Front Lever Knees travel away from the chest, lengthening the lever.
5. 3 Straddle Front Lever Legs open, first real lengthening of the lever arm.
6. 3.5 Single-Leg Front Lever One leg extended, one tucked. The first uneven position in the module.
7. 4 Full Body Raises Hang to inverted and back down, legs straight, slow the whole way.
8. 5 Full Front Lever Straight body, full extension.

Balance first, pressing second. The wall stays until it isn't doing anything for you.

1. 1 Crow Pose Shifting your center of gravity over your palms.
2. 1.5 Wall Handstand Hold The same stacking taken fully inverted.
3. 2 Pike Push-Up The overhead pressing pattern, grooved on the ground first.
4. 2.5 Wall-Assisted Negative HSPU Controlled lowering from handstand to a head touch.
5. 3 Full Wall HSPU Full range, wall-supported, down and back up.
6. 3.5 Freestanding Press-Up Practice Crow, the lean, the press - the whole entry with no wall.
7. 4 Freestanding HSPU Full movement, no wall.

Everything moves to the hands. Wrists and straight-arm strength come first, and they take longer than you expect.

1. 1 Tuck Dips Dips in a tucked position, arms locked out at the top of every rep.
2. 1.5 Scapular Protraction Pushing the shoulder blades apart under straight arms.
3. 2 Tuck Planche Knees tucked, feet off the ground.
4. 2.5 Advanced Tuck Planche Hips higher, knees opening away from the chest toward a horizontal plank.
5. 3 Straddle Planche Lean Legs opening, lean deepens.
6. 3.5 Straddle Planche Legs open, body near-horizontal.
7. 4 Full Planche Legs together, full extension.

The only module that starts on your feet. Ankles decide most of it, and both sides have to match.

1. 1 Bodyweight Squat & Ankle Mobility Depth, dorsiflexion, foundational squat pattern.
2. 1.5 Rear-Foot-Elevated Split Squat Single-leg loading before balance becomes the limiter.
3. 2 Box Pistol Squat Assisted depth, sitting to a box.
4. 2.5 Negative Pistol Squat Controlled eccentric to full depth.
5. 3 Assisted Pistol Squat Band or counterweight-assisted full rep.
6. 4 Full Pistol Squat Unassisted, full range.