Gravity Defier 2 (Derek "Iron" Cruz) Science Behind the Plan: "Conquering gravity requires mastery of bodyweight leverage and exceptional relative strength," explains Derek. This specialized plan develops the body control, strength-to-weight ratio, and spatial awareness needed for gravity-defying movements. The program implements progressive bodyweight leverage challenges to systematically build the specific attributes needed for advanced calisthenics.
6-Week Program: Week 1-2: Gravity Foundation
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Day 1: hafket! (shoulders, abs, forearms, back, chest, triceps, overall) - Upper body control
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8 reps × 3 sets per exercise + 3 sets of assisted bodyweight skills (5 reps)
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Day 2: migpz (arms, biceps, legs, traps, obliques) - Support structures
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10 reps × 3 sets per exercise
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Day 3: juqn! (hips, glutes, quads, hamstrings, overall) - Lower body power
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12 reps × 3 sets per exercise
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Total volume per week: =548 reps (including skill work)
Week 3-4: Gravity Development
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Day 1: hafket! (shoulders, abs, forearms, back, chest, triceps, overall) - Upper body control
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6 reps × 4 sets per exercise + 4 sets of intermediate bodyweight progressions (4 reps)
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Day 2: migpz (arms, biceps, legs, traps, obliques) - Support structures
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8 reps × 4 sets per exercise
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Day 3: juqn! (hips, glutes, quads, hamstrings, overall) - Lower body power
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10 reps × 4 sets per exercise
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Total volume per week: =608 reps (including progressions)
Week 5-6: Gravity Mastery
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Day 1: hafket!a (shoulders, abs, forearms, back, chest, triceps, overall, abs) - Upper body control
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5 reps × 5 sets per exercise + 5 sets of advanced gravity-defying skills (3 reps)
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Day 2: migpz! (arms, biceps, legs, traps, obliques, overall) - Support structures
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6 reps × 5 sets per exercise
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Day 3: juqn! (hips, glutes, quads, hamstrings, overall) - Lower body power
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8 reps × 5 sets per exercise
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Total volume per week: =665 reps (including skill work)