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Bodyweight Fitness ProgressionsWarm Up!ShouldersSquat Sky Reach
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Also warm up using easier skills in each progression
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Version 5.4, Published March 13, 2019
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Horizontal Pull|Vertical Pull|Vertical Push|Horizontal Push|Core|
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- - - - - Back - - - - -
- - - - Front - - - - -
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- - - - - Down - - - - -
- - - - - - Up - - - - -
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 German Hang • Vertical Row •| Scapular Pull •|Sup Hold •=• Wall Plank •| Incline Push Up • Plank •• Rev Hyperextension |• Assisted Squat
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 Tuck Skin the Cat • Incline Row •| Arch Hang •| Dip Neg • Wall Headstand •| Push Up • Straddle One Arm Plank •• Hyperextension |• Parallel Squat
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 Adv Tuck Skin the Cat • Row •| Pull Up Negative ••
Side Plank
 Dip • Wall Handstand •| Diamond Push Up •|• Arch Body Hold |• Full Squat
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 Pike Skin the Cat • Wide Row •| Pull Up •=•Tuck L-Sit Dip • Handstand •|||
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|| L-Sit Dip •|| Banded Pallof Press •|
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||• Reverse Plank |• Planche Lean | Ring Pallof Press •|
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• Tuck Back Lever • L-Hang |• Ring L-Sit Pull Up |• Foot Sup L-Sit • Shoulder Bridge |• Frog Stand / Crow Pose |• OA Plank |
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• Adv Tuck Back Lever ||• One Leg L-Sit • Table Bridge ||• OA OL Plank
Hollow Hold
•|
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||• Tuck L-Sit • Angled Bridge ||
Tuck Up Crunch
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|• L-Sit Pull Up |• One Leg Bent L-Sit• Head Bridge |• PP Push Up • Straight Arm Frog Stand / Crane Pose |
Seated Pike Leg Lift
•|
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||• L-Sit • Bridge / Wheel |||
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 Tuck Font Lever • Archer Row •| C2B Pull Up •|• Straddle L-Sit• Decline Bridge • Pike Push Up Ring Frog Stand •||
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| MU Neg •|• One Leg Bridge• Decline Pike PU |• Hanging Knees to Chest |• Cossack Squat
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For some people
| Kipping MU •| Ring Sup Hold •• Decline OL Bridge|• Straddle Elbow Lever |• Hanging Leg Raise T2B |• Partial Pistol Squat
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Straddle is easier
|| RTO Sup Hold •|Ring Wide PU ••
One Leg Elbow Lever
|• Ankle Weight HLR T2B |• Assisted Pistol Squat
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than One Leg in the
||Ring Dip Neg •| Ring Push Up •• Elbow Lever |• One Arm HLR T2B |• Pistol Squat
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Front & Back Lever
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Support Press
• Ring Dip • Wall HeS PU Neg •|||
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progressions below
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Tuck Flag
•RTO Dip • Wall HeS PU •|• Archer Push Up | Tuck Dragon Flag Negative •|
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||Bulgarian Dip •|• Ring Archer PU | Advanced Tuck Dragon Flag •|
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――――――――――――――――|―――――――|――――――――――――――――|―――――――――――――――――――――――|――――――――――――|―
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 Adv Tuck Front Lever •Archer-In Row •|• Pullover •
Vertical Flag
OA Head Bridge
• Wall HS PU •| RTO Push Up •• Tuck Planche • Ring Elbow Lever | Straddle / One Leg Dragon Flag •|• Weighted Pistol Squat
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Str OA Row •|•
Adv Tuck Flag
OA Bridge
• Headstand PU •|RTO Archer PU •• OA Straddle Elbow Lever | Dragon Flag •|• Natural One Leg Press
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• One Leg Back Lever One Arm Row •| Muscle Up ••
Straddle Flag
HS PU •| RTO PP PU •• One Arm Elbow Lever | Ankle Weight Dragon Flag •|
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• Straddle Back Lever |Wide Muscle Up ••
Human Flag
|| OA Dragon Flag •|
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• Back Lever |Strict Bar MU •| Ring L-Sit Dip •• Ring Shld Stand |• Incline OA PURing SA Frog Stand •| OL Dragon Press •| Two Hand Shrimp Squat
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• Back Lever Pullout|L-Sit Muscle Up •| Ring Wide Dip •• Ring HS |• Straddle OA PU Tuck Planche PU •Ring Tuck Planche •| Dragon Press •| Elevated 2H Shrimp Squat
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|| RTO 45° Dip •|• Ring Str OA PUAdv Tuck PL PU •|• Ring Ab Rollout |
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 One Leg Front Lever •• Tuck ICM|• Ring Wide Pull Up|
RTO 75° Dip
•Ring Wide HS PU •|• One Arm Push Up ||
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 Straddle Font Lever •• Tuck FL Row |• Ring Wide L-Pull Up|Ring Strap HS PU •|• Adv Tuck PL • Ring Tuck PL PU|• Knees Ab Wheel |
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 Front Lever •• Adv Tuck FL Row|• Typewriter Pull Up |• RTO L-Sit|• Str Planche |• Straight Leg Ab Wheel Ramp |
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|• Archer Pull Up |• 45° V-Sit • Tuck Handstand |Ring Adv Tuck PL •|• Straight Leg Ab Wheel Neg |
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|• OA Pull Up Neg |• 90° V-Sit• OA HS Progression ||• Straight Leg Ab Wheel |
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FL to Inverted •• Straddle FL Row|• One Arm Pull Up | RTO 90° Dip •• Straddle OA HS |RTO Maltese PU •• One Leg Planche Ring Straddle PL •| One Arm Dragon Press •|• Elevated Friction Pistol Squat
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Hanging Pull FL to Inv •• Front Lever Row ||• Straight OA HS |Ring Wall PP PU •• Planche Ring One Leg PL •||
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 360° Pull •|OA Straight MU•|• 120° V-Sit|Wall PP Push Up •• SA Str PL to HS|• Weighted Ab Wheel |
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||• 140° V-SitRing HS Push Up •|Wall Maltese PU •• Ring Adv Tuck PL PU|• One Arm Ab Wheel |
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• German Hang Pullout Iron Cross Progression •||• 155° V-Sit| Str Planche PU •• Ring Straddle PL PU||
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• Bent Arm Pull Up to BL Iron Cross •||• 170° V-Sit|• Ring OA Push Up
OL Planche PU
•||
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• Handstand Lower to BL
Iron Cross to BL
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|• High One Arm Pull Up |• Manna |Ring Wall Maltese PU • Planche Push Up •Ring Planche •||
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||• Additional HS Variations |||
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|| OA Elbow Lever Press to OA HS •|Ring Planche •Ring OL Planche PU •||
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|||Inverted Cross •Ring Planche Push Up • Maltese •||
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AbbreviationsReferencesCustomize
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2H
Two Hand
HeS
Headstand
MU
Muscle Up
PL
Planche
SA
Straight Arm
Overcoming Gravity 2nd Edition
Exercise Chart
Choose File - Make a Copy
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Adv
Advanced
HLR
Hanging Leg Raise
NC
Nordic Curl
PP
Pseudo Planche
Shld
Shoulder
Reddit Bodyweight Fitness
Recommended Routinetocustomize this sheetby
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BL
Back Lever
HS
Handstand
Neg
Negative
PU
Push Up
Str
Straddle
Reddit Bodyweight Fitness
Exercise Wiki
highlighting what you have
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C2B
Chest to Bar
ICM
Ice Cream Maker
OA
One Arm
Rev
Reverse
Sup
Support
Antranik
Bodyweight Training
achieved. Send comments
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FL
Front Lever
Int
Intermediate
OL
One Leg
RTO
Rings Turned Out
T2B
Toes to Bar
This Chart as an Image
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& suggestions to
u/shellerik
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