Hollow back press:
-Incline push up
-Push up
Use following template:
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Pseudo planche push up
-Bench dip
Use following template:
3x2r, 5x2r, 3x4r
4x4r, 4x6r, 5x6r
4x8r, 4x10r, 5x10r

-Negative parallel bar dip
Use following template
3x1r, 5x1r, 3x2r
4x2r, 4x3r, 5x3r
4x4r, 4x5r, 5x5r
(Each rep is 10s decent)

Straddle Planche:
-Scapular shrug
Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Forearm plank
-Plank
Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

-Single arm plank
-Planche lean
-Elevated planche lean
Use following template
3x6r, 5x6r, 3x12r
4x12r, 4x18r, 5x18r
4x24, 4x30r, 5x30r

Perform all progressions with coupled mobility exercise.
For Quality