BWTA Exercises Progressions
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YOU CAN BUY A PRINT OF THESE PROGRESSIONS HERE http://bit.ly/progressionposter
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3. PUSHING4. Pulling5 Leg Work6. Core work7. Conditioning (optional)8. Streatches
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1. Warmup + Mobility HorizontalVerticalVerticalHorizontalVertical
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1PushupsR&SHandstand R&SDipsR&SHorizontal Row (Front Lever)R&SPullupR&SPistol SquatR&SLeg RaisesR&SBridges (no changes, excatly same as CC)R&SBodyline Work (Plank)R&S
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2Jumping JacksWall Pushup3*8Bent knee bench dips.Vertical Pulls Vertical PullsSprints Pectorals stretch
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3LungesIncline Pushup3*82 minStraight legs bench dips.Inverted rows legs bent (horizontal row) Horizontal Pulls with legs bent Shoulderstand SquatKnee tucksShort BridgesHollowJump RopeChest Stretch
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4HuggersKneeling Pushup3*82 minOne elevated leg, straight legs bench dips Inverted rows legs straightHorizontal PullsAssisted SquatFlast knee raisiesStraight Bridges ArchJumping JacksCobra and Cat Stretch
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5Jumping SquatsHalf Way Pushup3*83*8Elevated legs bench dips.Inverted rows one leg extendedDead hang 1 minHalf SquatFlat bent leg raisesAngeled bridges PlankBurpeesPecs and rotator cuffs stretch.
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6RunNormal Pushup3*83*8One extended leg, elevated legs bench dips.Inverted rows legs elevated Chin over the bar hold15 sec Full squatFlat Frog RaisesHead bridges Reverse PlankJumping LungesWrist Flexor Stretch
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7SprintsElbows in Pushup3*83*8Legs supported dipsInverted rows legs elevated one leg extendedNegative Chinup25 sec Close squatFlat straight leg raising Half Brisges Side PlankBastardsQuad stretch
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8Scapula PuhsupsDiamond Pushup3*8Incilne pike pushup3*8the 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 25Bulgarian split squats Hanging bent knee raisesFull BridgesV sitHamstring strech.
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9or easier version than what you currently performWide Grip3*8Incline Pike Diamond Pushup3*8One leg supported dips. Tuck Lever HoldJacknife pullup/ box assistedBegginer Shrimp SquatForearm straght leg raisesWall Walking downShort and Long Abductors Stretches
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10Decline Pushups3*8Pike Pushup3*8Jumping and 5s eccentric dipsTuck Lever Hold Pull and ThroughStep 8. Assisted Pullup (leg or bandsBox Squat Hanging frog raisesWall walking upHip Flexor Stretch
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112. Skill Work3*8Pike Pushup Diamond3*8Half dips (top half).Flat Back Front Lever HoldBent Arm (90 degree) holdSingle Leg Box SquatHanging straight leg raisesClosing bridgeGlute Stretch
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12Decline diamond pushup3*8Decline pike pushups3*8DipsOne Tuck Knee One Leg Extended Rows/ Single legNegative pullupBox Squat Leg Hanging Hanging bent leg V raisesStand to stand bridge
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13Uneven Pushups3*8Decline pike diamond pushup3*8Legs forward dips.Struddle Legs Front RowsHalf PullupUneven SquatHanging straight leg V raises
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14Uneven lever pushup3*8Decline Pike Pushup Shoulder Taps 3*8 Modified Russian dipsFront Lever Rows With a BandPull Up1/2 one legged squatHanging toes to the bar
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15MobilityWall one arm 3*8Wall assisted Head Stand 2minRussian dips (a.k.a. chicken dips). These will require a set or parallel bars.Front Lever Close grip PullupAssisted one legged squat/ Hanging V Raise Windshield Wipers
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16Shoulder DislocatesIncline one arm 3*8Free Head Stand 3 sec each sideFront Lever Pulls Wide grip PullupBalance assisted one legged squatsOne Arm Hanging V Raise Windshield Wipers
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17Deep SquatStraddle One Arm Push-Ups3*8Wall Assisted Hand Stand 3*8One Arm Front LeverUneven pullupWeighted one leg squat
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18Foam RollingHalf One Arm Pushup3*83*8 Assisted 1 orm PullupPISTOLYour Daily Workout Routine StructureReps and Sets Cheat Sheet (R&S)
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19One Arm Pushup3*8Handstand Hold Aganst the Wall3*8Ice cream maker Assisted 1 arm Pullup NegativeRenegade pistolsWarmup + Mobility (5min)- start with a quick warmup and mobility exercises Sets and RepsRest Times
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Decline one arm pushup3*8Handstand Hold Against the Wall + Shrugs3*8One-arm front lever 1/2 One Arm pullupIntermediate shrimps/ Superman squat. Skill Work (10min) choose the skill you are working towards eg Handstand work, support practice. Strenght3*6-101-2min
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Handstand Shuffle- balance from left to right shuffle3*8One Arm PullupAdvanced 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.. PMass (hypertrophy)3-6*6-12reps0.5-2 min
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Handstand stomach to the wall straddle holdMore advanced shrimp when you grab both your back leg with both arms, while kneeling and then you try to go upConditioning 5-10 minutes - optionalEndurance5*12+0.5-2 min
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Handstand with stomach to the wall struddle + shoulder taps1minNext --> Back leverThe Elevated Shrimp Static Streaches (5min) cool down
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Switch, back to the wall shoulder tapsYou are a rockstar!
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Half Handstand pushupAdvanced shrimps. Hold your back foot ( the opposite) in your hand throughout the exercise. Your knee must touch the floor in a controlled manner.
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Handstand PushupMore advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try to go up
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Wall Handstand Diamond PushupThe Elevated Shrimp
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Uneven Handstand
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Lever Handstand
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One arm 1/2 Handstand Pushup
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One Arm Handstand Pushup
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Lever Handstand
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One Arm Handstand Pushup
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