To begin, select the desired series.

Each series progresses through three levels of training, each with four stages (level and stage increase the intensity and volume of the training session). If you are new to the series, start with level 1 to become familiar with the movement skills and set a solid foundation for performance.

Progress to the next stage when you have successfully completed the prescribed number of circuits in the allotted time. Progress to the next level when you successfully complete Stage D with perfect technique in the desired time.

If you are advanced, it may not be long until you progress to the next level; however, it is very important to take the time during each stage to master the technique before increasing the resistance and advancing to the next level.

Each program has three different lengths of workouts. Choose a workout time and follow the program that best fits your schedule. If you are new to the movements, the duration of the workouts may be slightly longer. However, as you become familiar with the movements, you will be able to complete the series in the allotted time.

Your training session will consists of five training components (see below). Work through each component to complete your training session.

It is recommended to try to complete three to four training sessions each week. On recovery days, you can include the Warm up (Pillar Prep & Movement Prep) and Flexibility routines to assist in the recovery process and prepare you for your next training session.