The first table below are the key competencies which you will benchmark yourself against. The programme will be developing your capacity across a broad range of movements and skills. It’s important to review your progress at regular intervals throughout the year, these will feature in the programme as “Progress Days”, a chance for you to test your current capability to the max. Once you’ve met all the standards for a particular level e.g. Health, you will be able to progress to the next level, Fitness, and begin following the programming at this standard. From time to time the standards may change slightly.
The second table is a collection of movements and skills with instructional videos. There are no standards or benchmarks which you will need to attain, these are for your reference. Studying these will help improve your technique. And, remember, if there’s something not on the list, email us and we will add it on.
Competencies where female and male standards are different will be noted with the following colour coding.
Female / Male