A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | |
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1 | YOU CAN BUY A PRINT OF THESE PROGRESSIONS HERE http://bit.ly/progressionposter | |||||||||||||||||||||
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4 | 3. PUSHING | 4. Pulling | 5 Leg Work | 6. Core work | 7. Conditioning (optional) | 8. Streatches | ||||||||||||||||
5 | 1. Warmup + Mobility | Horizontal | Vertical | Vertical | Horizontal | Vertical | ||||||||||||||||
6 | 1 | Pushups | R&S | Handstand | R&S | Dips | R&S | Horizontal Row (Front Lever) | R&S | Pullup | R&S | Pistol Squat | R&S | Leg Raises | R&S | Bridges (no changes, excatly same as CC) | R&S | Bodyline Work (Plank) | R&S | |||
7 | 2 | Jumping Jacks | Wall Pushup | 3*8 | Bent knee bench dips. | Vertical Pulls | Vertical Pulls | Sprints | Pectorals stretch | |||||||||||||
8 | 3 | Lunges | Incline Pushup | 3*8 | 2 min | Straight legs bench dips. | Inverted rows legs bent (horizontal row) | Horizontal Pulls with legs bent | Shoulderstand Squat | Knee tucks | Short Bridges | Hollow | Jump Rope | Chest Stretch | ||||||||
9 | 4 | Huggers | Kneeling Pushup | 3*8 | 2 min | One elevated leg, straight legs bench dips | Inverted rows legs straight | Horizontal Pulls | Assisted Squat | Flast knee raisies | Straight Bridges | Arch | Jumping Jacks | Cobra and Cat Stretch | ||||||||
10 | 5 | Jumping Squats | Half Way Pushup | 3*8 | 3*8 | Elevated legs bench dips. | Inverted rows one leg extended | Dead hang 1 min | Half Squat | Flat bent leg raises | Angeled bridges | Plank | Burpees | Pecs and rotator cuffs stretch. | ||||||||
11 | 6 | Run | Normal Pushup | 3*8 | 3*8 | One extended leg, elevated legs bench dips. | Inverted rows legs elevated | Chin over the bar hold | 15 sec | Full squat | Flat Frog Raises | Head bridges | Reverse Plank | Jumping Lunges | Wrist Flexor Stretch | |||||||
12 | 7 | Sprints | Elbows in Pushup | 3*8 | 3*8 | Legs supported dips | Inverted rows legs elevated one leg extended | Negative Chinup | 25 sec | Close squat | Flat straight leg raising | Half Brisges | Side Plank | Bastards | Quad stretch | |||||||
13 | 8 | Scapula Puhsups | Diamond Pushup | 3*8 | Incilne pike pushup | 3*8 | the same exercise as above but performed on a dips station by using a bench behind me for assistance. | Tuck Knees front lever rows | Negative Chinup 25 | Bulgarian split squats | Hanging bent knee raises | Full Bridges | V sit | Hamstring strech. | ||||||||
14 | 9 | or easier version than what you currently perform | Wide Grip | 3*8 | Incline Pike Diamond Pushup | 3*8 | One leg supported dips. | Tuck Lever Hold | Jacknife pullup/ box assisted | Begginer Shrimp Squat | Forearm straght leg raises | Wall Walking down | Short and Long Abductors Stretches | |||||||||
15 | 10 | Decline Pushups | 3*8 | Pike Pushup | 3*8 | Jumping and 5s eccentric dips | Tuck Lever Hold Pull and Through | Step 8. Assisted Pullup (leg or bands | Box Squat | Hanging frog raises | Wall walking up | Hip Flexor Stretch | ||||||||||
16 | 11 | 2. Skill Work | 3*8 | Pike Pushup Diamond | 3*8 | Half dips (top half). | Flat Back Front Lever Hold | Bent Arm (90 degree) hold | Single Leg Box Squat | Hanging straight leg raises | Closing bridge | Glute Stretch | ||||||||||
17 | 12 | Decline diamond pushup | 3*8 | Decline pike pushups | 3*8 | Dips | One Tuck Knee One Leg Extended Rows/ Single leg | Negative pullup | Box Squat Leg Hanging | Hanging bent leg V raises | Stand to stand bridge | |||||||||||
18 | 13 | Uneven Pushups | 3*8 | Decline pike diamond pushup | 3*8 | Legs forward dips. | Struddle Legs Front Rows | Half Pullup | Uneven Squat | Hanging straight leg V raises | ||||||||||||
19 | 14 | Uneven lever pushup | 3*8 | Decline Pike Pushup Shoulder Taps | 3*8 | Modified Russian dips | Front Lever Rows With a Band | Pull Up | 1/2 one legged squat | Hanging toes to the bar | ||||||||||||
20 | 15 | Mobility | Wall one arm | 3*8 | Wall assisted Head Stand | 2min | Russian dips (a.k.a. chicken dips). These will require a set or parallel bars. | Front Lever | Close grip Pullup | Assisted one legged squat/ | Hanging V Raise Windshield Wipers | |||||||||||
21 | 16 | Shoulder Dislocates | Incline one arm | 3*8 | Free Head Stand | 3 sec each side | Front Lever Pulls | Wide grip Pullup | Balance assisted one legged squats | One Arm Hanging V Raise Windshield Wipers | ||||||||||||
22 | 17 | Deep Squat | Straddle One Arm Push-Ups | 3*8 | Wall Assisted Hand Stand | 3*8 | One Arm Front Lever | Uneven pullup | Weighted one leg squat | |||||||||||||
23 | 18 | Foam Rolling | Half One Arm Pushup | 3*8 | 3*8 | Assisted 1 orm Pullup | PISTOL | Your Daily Workout Routine Structure | Reps and Sets Cheat Sheet (R&S) | |||||||||||||
24 | 19 | One Arm Pushup | 3*8 | Handstand Hold Aganst the Wall | 3*8 | Ice cream maker | Assisted 1 arm Pullup Negative | Renegade pistols | Warmup + Mobility (5min)- start with a quick warmup and mobility exercises | Sets and Reps | Rest Times | |||||||||||
25 | Decline one arm pushup | 3*8 | Handstand Hold Against the Wall + Shrugs | 3*8 | One-arm front lever | 1/2 One Arm pullup | Intermediate shrimps/ Superman squat. | Skill Work (10min) choose the skill you are working towards eg Handstand work, support practice. | Strenght | 3*6-10 | 1-2min | |||||||||||
26 | Handstand Shuffle- balance from left to right shuffle | 3*8 | One Arm Pullup | Advanced shrimps. | Strenght Work (40 min) - Pick appropriate exercise from all the sections (Pushing, Pulling, Legs and Core). Perform # of sets and reps according to your goal, otherwise stay with a basic routine fo 3 sets *6-10 reps, 1 min rest in between sets. Progress when easily can do 3*10.. P | Mass (hypertrophy) | 3-6*6-12reps | 0.5-2 min | ||||||||||||||
27 | Handstand stomach to the wall straddle hold | More advanced shrimp when you grab both your back leg with both arms, while kneeling and then you try to go up | Conditioning 5-10 minutes - optional | Endurance | 5*12+ | 0.5-2 min | ||||||||||||||||
28 | Handstand with stomach to the wall struddle + shoulder taps | 1min | Next --> Back lever | The Elevated Shrimp | Static Streaches (5min) cool down | |||||||||||||||||
29 | Switch, back to the wall shoulder taps | You are a rockstar! | ||||||||||||||||||||
30 | Half Handstand pushup | Advanced shrimps. Hold your back foot ( the opposite) in your hand throughout the exercise. Your knee must touch the floor in a controlled manner. | ||||||||||||||||||||
31 | Handstand Pushup | More advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try to go up | ||||||||||||||||||||
32 | Wall Handstand Diamond Pushup | The Elevated Shrimp | ||||||||||||||||||||
33 | Uneven Handstand | |||||||||||||||||||||
34 | Lever Handstand | |||||||||||||||||||||
35 | One arm 1/2 Handstand Pushup | |||||||||||||||||||||
36 | One Arm Handstand Pushup | |||||||||||||||||||||
37 | Lever Handstand | |||||||||||||||||||||
38 | One Arm Handstand Pushup | |||||||||||||||||||||
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