STREET PARKING TOES TO BAR PROGRAM
INTRO:
WHAT WILL THIS PROGRAM COVER?
This program is going to introduce you to a gymnastics-style technique of the toes to bar, which relies more on swing and momentum to make contact with the bar, rather than muscular strength. The idea is to get comfortable with a technique that will teach us to use our body as a system and include the shoulders, upper back and hips to help swing our toes to the bar - rather than lifting ONLY from the core. This will help us to conserve energy & feel more fresh throughout workouts.
In this program, each day will consist of mobility, strength, and skill work, designed to improve your body control and awareness. You should allot approximately 30 minutes per day to complete the sessions. I encourage you to train with a mindset of quality over quantity, as HOW you move, is arguably more important than how many reps you get in.
WHAT ARE WE FOCUSING ON?
All gymnastics skills can be broken down into two main components: A strength-based portion, and a coordination-based portion.
The strength component of toes to bar, is simply getting your feet in contact with the bar. Ask yourself, “Do I have enough strength to physically lift my legs up?”
The coordination component of the toes to bar, is maintaining a correct rhythm, in order to connect reps. Think, “Can I keep this ‘beat’ swing pattern, in order to string multiple reps together?”
The idea behind this entire toes to bar program, is to train this skill from all directions— You’ve got the prescribed strength sessions, geared towards improving (*drumroll, please*) strength. And, you’ve got skill sessions, geared towards practicing the rhythm, and improving coordination.
I say this to make sure you have the correct “End Goal” in mind, when completing the skill work.
Right now, your end goal should NOT be “Do whatever it takes to get my feet to the bar”, because that will result in a slow, single toes to bar, with no rhythm, no game-plan, and no way of stringing consecutive reps.
Your end goal needs to be “Focus on reinforcing the ‘beat swing’ rhythm, and slowly grow the size of my positions. Eventually, I will be so confident in maintaining this rhythm, that my positions will grow so big, the toes naturally start making contact with the bar.”
Start slow, focus on what you’re doing, TRAIN CONSISTENTLY, and you’ll feel a dramatic difference in the way you swing.
MOBILITY IN THE TOES TO BAR
If you’ve watched my toes to bar and thought, “Oh heck no, I can’t do that because I’m not flexible and my hamstrings will rip in half,” we need to talk about how hamstrings influence our toes to bar technique.
Do you need a basic level of hamstring flexibility to do a full toes to bar? Absolutely. Do your legs need to be as straight as mine during your toes to bar? NO!
Unless you’ve been doing gymnastics and stretching for 20 years, I do not expect you to keep straight legs as we swing. Having a little knee bend is going to be just fine.
Try the simple mobility kicking test described in the video. If you can touch your toes and you can hang from the bar for 30 seconds, you are ready for this program!!
If you’re not able to tap your toes or hang from the bar, I recommend spending some time stretching and improving your grip strength. Once your able to pass the kicking and hanging tests, it will be time to return to this program.
RHYTHM FOCUSED TOES TO BAR
RHYTHM FOCUSED TOES TO BAR? WHAT DOES THAT MEAN?
Coordination, in the simplest terms possible, is how well you can communicate the thoughts and ideas in your brain to your body, getting your body to do exactly what you want.
For the majority of new gymnasts, coordination is much more challenging to develop.
Now, looking specifically at the TTB, the strength component is being able to hold onto the bar, and lift the toes to the bar.
The coordination component is the rhythm- being able to connect consecutive reps.
So, if we focus our attention and energy on the rhythm— the hardest part of the skill— early on, you’re going to have a much more successful time training because we’ve nipped the hardest part of the toes to bar in the butt, early on.
This technique is commonly referred to as the “efficient” method of executing toes to bar, because we are essentially using our swinging momentum to lift our legs to the bar, which relies less on muscular strength and allows us to conserves much more energy, versus strict toes to bar, for example. Think about it- The more movement (swing) you have, the less strict your skill will be. The less strict your skill is, the less you have to use your muscles.
This method is going to allow you to complete larger sets at a time, helping improve workout performance.
WEEK 1
Week 1: Focus | Testing Week 1
Let’s get started! If you’ve watched the Intro and Rhythm Focused videos now it’s time to start with week 1. Click on the session you need and let’s get to work!!
Session 1 Total Time: 30 Minutes
MOBILITY
2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang
TESTING WEEK 1
1 Round Max Effort: Active Bar Hang until Failure
1 Round Max Effort: Hollow Hold Until Failure
1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible
(For testing there is no scaling - Attempt & log your starting point)
STRENGTH
9 MINUTE EMOM (Every Minute on the Minute)
Minute 1:
40 Sec Max Effort Hollow Pulses
Minute 2:
40 Sec Max Effort Static Tuck Hang
Minute 3
40 Sec Max Effort Zombie Sit-Up + Backward Fold
SUBS:
Tucked Hollow Pulses
Lower the height of your knees (Straighten out the legs)
Toes come backward as far as possible / Swing arms forward to help with the sit-up
SKILL WORK
Buy In: 10 Kip Swings
Every 30 Seconds for 10 Rounds:
3 Rhythm-Focused Toes to Bar
For Clarification: “Rhythm-Focused Toes to Bar” means: Choose any level of any drill— using the bands, the box, or bodyweight— to practice reinforcing the ‘beat’ rhythm. Size of your positions does not matter, as long as you keep a consistent rhythm (Remember: Our end goal is NOT “Get my toes to the bar!”).
This means, you can practice “Small Toes to Bar”, which are essentially Kip Swings, or “Medium Toes to Bar”, where you lift your legs to horizontal, or “Big Toes to Bar”, where your feet come close to the bar, while still maintaining the rhythm. Choose a drill, and be smart about how “big” your toes to bar should be, and focus on connecting those reps.
Session 2 Total Time: 24 Minutes
MOBILITY
2 Rounds
5 Forward + Backward Arm Circles (Right + Left)
30 Sec Bench Tricep Stretch
10 Forward to Backward Swinging Kicks (Right + Left)
30 Sec Standing Pike with Alternating Bent Knees
STRENGTH
12 MIN AMRAP (As Many Rounds & Reps As Possible)
40 Hollow Flutter Kicks
20 Hanging Tuck-Ups
10 Dual Dumbbell Lat Raises (Challenging Weight)
SUBS
Tucked Flutter Kicks
Only bring your knees as high as possible
Decrease the weight
SKILL WORK
Buy In: 10 Kip Swings
Every 30 Seconds for 10 Rounds:
3 Rhythm-Focused Toes to Bar
Session 3 Total Time: 24 Minutes
MOBILITY
2 Rounds
30 Sec Weighted Back to Bench Shoulder Stretch
10 Banded Pass Throughs
30 Sec Standing Straddle with Alternating Bent Knees
10 Side to Side Swinging Kicks (Right + Left)
STRENGTH
2 Rounds Total (Try to match your numbers each round)
Max Effort (Go to failure) Standing Leg Lifts to Horizontal (Right leg)
Max Effort (Go to failure) Hollow Hold
Max Effort (Go to failure) Standing Leg Lifts to Horizontal (Left leg)
Max Effort (Go to failure) Hollow Rocks
SUBS
Only lift the leg as high as possible
Tucked Hollow Hold
Only lift the leg as high as possible
Tucked Hollow Rocks
SKILL WORK
Buy In: 10 Kip Swings
4 Rounds for Rhythm
Perform one “Max Effort” set of Toes to Bar, starting small (Kip Swings), and working your feet higher as you can maintain consecutive reps.
Rules:
1. Your set ends when you loose your rhythm (ability to connect reps together). Otherwise, you will be reinforcing poor habits.
2. Your set ends when you drop down from the bar.
3. Use the band progression, or bodyweight-only for this skill work.
Do not use the box, as it is not as grip intensive.
WEEK 2
Week 2: Focus | Grip Strength + Increasing Positional Ranges of Motion
Session 3 Total Time: 24 Minutes
MOBILITY
2 Rounds
10 Banded Pass Throughs
10 Scapular Push-Ups
10 Forward to Backward Swinging Kicks (Right + Left)
30 Sec Standing Pike Stretch
STRENGTH
4 Rounds
The Goal: Stay on the bar for all 4 movements. Rest as needed between sets.
20 Hanging Alternating Leg Lifts
10 Kip Swings
10 Hanging Tuck Pulses
30 Sec Static Tuck Hang
SUBS
Decrease the number of reps until you can complete the work unbroken
Keep the height of the leg lift below horizontal
None - Attempt the kip swings
Drop the height of your knees to below horizontal (legs will be more extended than tucked)
Drop the height of your knees
SKILL WORK
Buy In: 15 Kip Swings
Every 30 Seconds for 10 Rounds:
4 Rhythm-Focused Toes to Bar
Session 2 Total Time: 28 Minutes
MOBILITY
2 Rounds
10 Scapular Pull-Ups
30 Sec Bench Shoulder Stretch
10 Forward to Backward Swinging Kicks (Right + Left)
30 Sec Standing Pike with Alternating Bent Knees
STRENGTH
12 MIN AMRAP (As Many Rounds & Reps As Possible)
40 Hollow Pulses
30 Hanging Alternating Leg Lifts
20 Plank + Alternating Rows (Heavy Weight)
10 Zombie Sit-Up + Toes to Sky
SUBS
Tucked Hollow Pulses
Only lift legs as high as possible
Decrease weight
Swing arms to help with the sit-up / Bend knees in the toes to sky
SKILL WORK
Buy In: 15 Kip Swings
Every 30 Seconds for 10 Rounds:
4 Rhythm-Focused Toes to Bar
Session 3 Total Time: 24 Minutes
MOBILITY
2 Rounds
10 Banded Lat Overhead Press (Light Band)
30 Sec Bench Tricep Stretch
30 Sec Lying Twist (Right + Left)
30 Sec Alternating Wrist Stretches
STRENGTH
4 Rounds
The Goal: Stay on the bar for all 4 movements. Rest as needed between sets.
20 Sec Continuous Effort: Chin Above Bar Hold
20 Sec Continuous Effort: Scapular Pull-Ups
20 Sec Continuous Effort: Hanging Alternating Leg Lifts
20 Sec Continuous Effort: Kip Swings
SUBS
Attempt and continue to start over as many times as needed during the 20 seconds / Active bar hang
Attempt: Keep jumping back up on the bar if you come down
Attempt: Keep jumping back up on the bar if you come down / Only lift the legs as high as possible
Attempt: Keep jumping back up on the bar if you come down
SKILL WORK
Buy In: 15 Kip Swings
4 Rounds for Rhythm:
Perform one “Max Effort” set of Toes to Bar, starting small (Kip Swings), and working your feet higher as you can maintain consecutive reps.
Rules:
1. Your set ends when you loose your rhythm (ability to connect reps together). Otherwise, you will be reinforcing poor habits.
2. Your set ends when you drop down from the bar.
3. Use the band progression, or bodyweight-only for this skill work.
Do not use the box, as it is not as grip intensive.
The Goal:
Increase positions (lift toes) slightly higher than Week 1
WEEK 3
Week 3: Focus | Mental Strength + Muscular Endurance: "How hard WILL you push?"
Session 1 Total Time: 28 Minutes
MOBILITY
2 Rounds
10 Forward + Backward Arm Circles (Right + Left)
30 Sec Weighted Back to Bench Shoulder Stretch
10 Scapular Push-Ups
30 Sec Lying Twist (Right + Left)
STRENGTH
3 Rounds The Goal: Stay on the bar for all 4 movements. Rest as needed between sets.
20 Sec Active Bar Hang
10 Hanging Alternating Leg Lifts
20 Sec Passive Bar Hang
10 Kip Swings
20 Sec Static Tuck Hang
SUBS
Attempts: Continue jumping back on the bar when you break
Only lift your leg as high as possible
Attempts: Continue jumping back on the bar when you break
Attempts: Continue jumping back on the bar when you break
Only lift your knees as high as possible
SKILL WORK
Buy In: 2 x 10 Kip Swings
Every 30 Seconds for 10 Rounds:
5 Rhythm-Focused Toes to Bar
Session 2 Total Time: 30 Minutes
MOBILITY
2 Rounds
10 Scapular Pull-Ups
30 Sec Bench Shoulder Stretch
10 Banded Lat Pull Downs (Light Band)
30 Sec Standing Pike with Alternating Bent Knees
10 Scapular Push-Ups
STRENGTH
20 MIN EMOM (Every Min On the Min)
Continuous & moderate movement for the entire minute
Minute 1: Active Bar Hang
Minute 2: Toes to Sky
Minute 3: Plank Forward Shifts
Minute 4: Alligator Roll + V-Up
Minute 5: Rest
SUBS
Attempts: Continue jumping back on the bar when you break
Keep the knees bent through the entire movement
Only shift forward as far as possible / Bring knees to the ground for support
Break when needed on the rolls / Tuck-Up
SKILL WORK
Buy In: 2 x 10 Kip Swings
Every 30 Seconds for 10 Rounds:
5 Rhythm-Focused Toes to Bar
Session 3 Total Time: 30 Minutes
MOBILITY
2 Rounds:
10 Forward to Backward Swinging Kicks (Right + Left)
30 Sec Wall Pec Stretch (Right + Left)
10 Side to Side Swinging Kicks (Right + Left)
30 Sec Low Squat to Standing Straddle Extensions
10 Banded Pass Throughs
STRENGTH
1 Round Through
60 Hollow Tuck-Ups
50 Hollow Flutter Kicks (Right + Left = 1)
40 Plank Dumbbell Rows (Heavy weight)
30 Hollow Leg Lifts with Dumbbell (Challenging Weight)
20 Bicycles (Right + Left = 1)
10 Zombie Sit-Up + Backward Fold
SUBS
Break as needed
Break as needed / Tucked Hollow Flutter Kicks
Use a lighter weight / Knees may come down to the floor for support
Use a lighter weight / Bend the knees as you lower
Break as needed / Keep the knees bent for the entire set
Toes come backward as far as possible / Swing arms forward to help with the sit-up
SKILL WORK
Buy In: 2 x 10 Kip Swings
4 Rounds for Rhythm
Perform one “Max Effort” set of Toes to Bar, starting small (Kip Swings), and working your feet higher as you can maintain consecutive reps.
Rules:
1. Your set ends when you loose your rhythm (ability to connect reps together). Otherwise, you will be reinforcing poor habits.
2. Your set ends when you drop down from the bar.
3. Use the band progression, or bodyweight-only for this skill work.
Do not use the box, as it is not as grip intensive.
The Goal:
Increase positions (lift toes) slightly higher than Week 2
WEEK 4
Week 4: Focus | Focus on Quality Movement Under Less Fatigue
Session 1 Total Time: 28 Minutes
MOBILITY
2 Rounds
30 Sec Bench Tricep Stretch
10 Banded Lat Overhead Press (Light Band)
10 Low Tuck to Standing Pike
10 Forward to Backward Swinging Kicks (Right + Left)
STRENGTH
12 MIN EMOM (Every Min On the Min)
All exercises should be executed at a moderate pace, with the highest focus on quality of movement & maintaining total body engagement (Stay as tight as possible!)
Minute 1: 30 Sec Seated Compression Piked Leg Lifts
Minute 2: 30 Sec Hollow Rocks
Minute 3: 30 Sec Hollow Leg Lifts with Dumbbell (Challenging Weight)
Minute 4: 30 Sec Active Bar Hang
SUBS
Lean the shoulder backward, the more you lean back, the easier it is.
Tucked Hollow Rocks
Use lighter weight / Bend the knees into tucked leg lowers
Attempts: Jump back on the bar every time you break
SKILL WORK
Buy In: 2 x 12 Kip Swings
Every 30 Seconds for 10 Rounds:
6 Rhythm-Focused Toes to Bar
Session 2 Total Time: 25 Minutes
MOBILITY
2 Rounds:
10 Banded Lat Pull Downs (Light Band)
10 Scapular Push-Ups
10 Standing Straddle with Alternating Bent Knees (Right + Left = 1)
10 Side to Side Swinging Kicks (Right + Left)
STRENGTH
3 Rounds for Quality
All exercises should be executed at a moderate pace, with the highest focus on quality of movement & maintaining total body engagement (Stay as tight as possible!)
30 Sec Continuous Effort: Standing Leg Lifts to Horizontal (Right leg)
30 Sec Bicycles
30 Sec Continuous Effort: Standing Leg Lifts to Horizontal (Left leg)
30 Sec Hollow Hold + Banded Lat Pull Down
30 Sec Rest
SUBS
Only lift your leg as high as possible
Break as needed / Keep the knees bent for the entire set
Only lift your leg as high as possible
Banded Lat Pull Downs in Tucked Hollow Hold / Light Band
SKILL WORK
Buy In: 2 x 12 Kip Swings
Every 30 Seconds for 10 Rounds
6 Rhythm-Focused Toes to Bar
Session 3 Total Time: 28 Minutes
MOBILITY
2 Rounds
30 Sec High Box Pigeon (Right + Left)
10 Standing Pike with Alternating Bent Knees
30 Sec Alternating Wrist Stretches
5 Forward + Backward Arm Circles (Right + Left)
STRENGTH
12 MIN EMOM (Every Min On the Min)
All exercises should be executed at a moderate pace, with the highest focus on quality of movement & maintaining total body engagement (Stay as tight as possible!)
Minute 1: 30 Sec Plank Forward Shifts
Minute 2: 30 Sec Hanging Alternating Leg Lifts
Minute 3: 30 Sec Plank Alternating Dumbbell Rows (Heavy Weight)
Minute 4: 30 Sec Static L Hang
SUBS
Only shift forward as far as possible / Bring knees to the ground for support
Only lift your leg as high as possible
Decrease weight
Hold your legs straight and as high as possible
SKILL WORK
Buy In: 2 x 12 Kip Swings
4 Rounds for Rhythm
Perform one “Max Effort” set of Toes to Bar, starting small (Kip Swings), and working your feet higher as you can maintain consecutive reps.
Rules:
1. Your set ends when you loose your rhythm (ability to connect reps together). Otherwise, you will be reinforcing poor habits.
2. Your set ends when you drop down from the bar.
3. Use the band progression, or bodyweight-only for this skill work.
Do not use the box, as it is not as grip intensive.
The Goal:
Increase positions (lift toes) slightly higher than Week 3
WEEK 5
Week 5: Focus | Focus on Quality Movement Under Max Fatigue
Session 1 Total Time: 30 Minutes
MOBILITY
2 Rounds
10 Banded Pass Throughs
10 Scapular Push-Ups
10 Forward to Backward Swinging Kicks (Right + Left)
30 Sec Bench Tricep Stretch
STRENGTH
EMOM x 12:
50 Sec High Knees
50 Sec Hollow Pulses
50 Sec Plank Step-Ups to Dumbbells
50 Sec Alligator Roll + V-Up
SUBS
Slower Pace / Only lift knees as high as possible
Plank Shoulder Taps on the Ground
Tucked Hollow Hold Pulses
Alligator Roll + Tuck-Up
SKILL WORK
Buy In: 2 x 15 Kip Swings
10 MIN EMOM (Every Min On the Min)
30 Sec Max Effort: As Many Rhythm-Focused Toes to Bar As Possible
30 Sec Rest
Session 2 Total Time: 30 Minutes
MOBILITY
2 Rounds
10 Banded Lat Pull Downs (Light Band)
10 Low Tuck to Standing Pike Extensions
10 Standing Pike with Alternating Bent Knees (Right + Left = 1)
10 Scapular Pull-Ups
STRENGTH
1 Round Through As Fast As Possible
20 Hollow Hold + Banded Lat Pull Down
100 Hollow Flutter Kicks (Each kick = 1 rep)
20 Hollow Hold + Banded Lat Pull Down
100 Hollow Pulses
20 Hollow Hold + Banded Lat Pull Down
SUBS
Banded Lat Pull-Downs in Tucked Hollow Hold
Tucked Hollow Flutter Kicks
Banded Lat Pull-Downs in Tucked Hollow Hold
Tucked Hollow Pulses
Banded Lat Pull-Downs in Tucked Hollow Hold
SKILL WORK
Buy In: 2 x 15 Kip Swings
10 MIN EMOM (Every Min On the Min)
30 Sec Max Effort: As Many Rhythm-Focused Toes to Bar As Possible
30 Sec Rest
Session 3 Total Time: 26 Minutes
MOBILITY
2 Rounds
30 Sec Bench Shoulder Stretch
10 Standing Straddle with Alternating Bent Knees (Right + Left = 1)
30 Sec Weighted Back to Bench Shoulder Stretch
5 Forward + Backward Arm Circles (Right + Left)
30 Sec Alternating Wrist Stretches
STRENGTH
3 Rounds Total
1 Round = 80 Seconds
The Goal: Stay on the Bar for Each Round
20 Sec Kip Swings
20 Sec Hanging Alternating Leg Lifts
20 Sec Kip Swings
20 Sec Hanging Tuck Pulses
1:00 Rest
SUBS
Attempt: Jump back on the bar immediately if you break
Attempt: Jump back on the bar immediately if you break / Only lift legs as high as possible
Attempt: Jump back on the bar immediately if you break
Attempt: Jump back on the bar immediately if you break / Only lift knees as high as possible
SKILL WORK
Buy In: 2 x 15 Kip Swings
4 Rounds for Rhythm
Perform one “Max Effort” set of Toes to Bar, starting small (Kip Swings), and working your feet higher as you can maintain consecutive reps.
Rules:
1. Your set ends when you loose your rhythm (ability to connect reps together). Otherwise, you will be reinforcing poor habits.
2. Your set ends when you drop down from the bar.
3. Use the band progression, or bodyweight-only for this skill work.
Do not use the box, as it is not as grip intensive.
The Goal:
Increase positions (lift toes) slightly higher than Week 4
WEEK 6
Week 6: Focus | Strength Deload + Re-Testing Week 6
Session 1 Total Time: 25 Minutes
MOBILITY
2 Rounds
30 Sec Standing Straddle Alternating Bent Knees
30 Sec Alternating Wrist Stretches
30 Sec Bench Shoulder Stretch
10 Scapular Push-Ups
10 Scapular Pull-Ups
STRENGTH
3 Rounds for Quality
30 Sec Tucked Hollow Hold
30 Sec Planché Plank
30 Sec Static Tuck Hang
30 Sec Rest
SUBS
Attempt: Get back into position if you break
Attempt: Get back into position if you break / Regular plank with shoulder extension
Attempt: Only keep knees as high as possible
SKILL WORK
Buy In: 2 x 15 Kip Swings
10 MIN EMOM (Every Min On the Min)
Minute 1: 60 Sec Max Effort: As Many Rhythm-Focused Toes to Bar As Possible
Minute 2: Rest
Session 2 Total Time: 30 Minutes
MOBILITY
2 Rounds
40 Sec Low Tuck to Standing Pike Extension
40 Sec Forward to Backward Swinging Kicks (Right Leg)
40 Sec Bench Tricep Stretch
40 Sec Forward to Backward Swinging Kicks (Left Leg)
STRENGTH
12 MIN EMOM (Every Min On the Min)
Move at a consistent + slow to moderate pace, focusing on being tight
Minute 1: 30 Sec Standing Leg Lift to Horizontal (Right Leg)
Minute 2: 60 Sec Hollow Leg Lifts with Dumbbell (Light Weight)
Minute 3: 30 Sec Standing Leg Lift to Horizontal (Left Leg)
Minute 4: 60 Sec Zombie Sit-Up + Backward Fold
SUBS
Only lift leg as high as possible
Bend knees
Only lift leg as high as possible
Toes come backward as far as possible / Swing arms forward to help with the sit-up
SKILL WORK
Buy In: 2 x 15 Kip Swings
4 Rounds Focusing on Rhythm
Perform one “Max Effort” set of Toes to Bar, starting small (Kip Swings), and working your feet higher as you can maintain consecutive reps.
Rules:
1. Your set ends when you loose your rhythm (ability to connect reps together). Otherwise, you will be reinforcing poor habits.
2. Your set ends when you drop down from the bar.
3. Use the band progression, or bodyweight-only for this skill work.
Do not use the box, as it is not as grip intensive.
The Goal:
Increase positions (lift toes) slightly higher than Week 5
Session 3 Total Time: 30 Minutes
MOBILITY
2 Rounds
10 Scapular Pull-Ups
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
20 Sec Passive Bar Hang
10 Banded Pass Throughs
10 Forward to Backward Swinging Kicks (Right + Left)
TESTING WEEK 6
1 Round Max Effort: Active Bar Hang until Failure
1 Round Max Effort: Hollow Hold Until Failure
1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible
(For testing there is no scaling - Attempt & compare to your Week 1 Results)