Bodyweight Fitness Progressions Warm Up! Shoulders Squat Sky Reach Wrists Bodyline Work
Also warm up using easier skills in each progression
Version 5.4, Published March 13, 2019
Horizontal Pull | Vertical Pull | Vertical Push | Horizontal Push | Core | Legs
- - - - - Back - - - - - - - - - Front - - - - - | | - - - - - Down - - - - - - - - - - - Up - - - - - | | | - - - - - - Push - - - - - - Pull
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German Hang β’ Vertical Row β’ | Scapular Pull β’ | Sup Hold β’ = β’ Wall Plank β’ | Incline Push Up β’ Plank β’ β’ Rev Hyperextension | β’ Assisted Squat OL Deadlift β’
Tuck Skin the Cat β’ Incline Row β’ | Arch Hang β’ | Dip Neg β’ Wall Headstand β’ | Push Up β’ Straddle One Arm Plank β’ β’ Hyperextension | β’ Parallel Squat 90Β° Hip NC β’
Adv Tuck Skin the Cat β’ Row β’ | Pull Up Negative β’ β’ Side Plank Dip β’ Wall Handstand β’ | Diamond Push Up β’ | β’ Arch Body Hold | β’ Full Squat 45Β° Hip NC β’
Pike Skin the Cat β’ Wide Row β’ | Pull Up β’ = β’ Tuck L-Sit Dip β’ Handstand β’ | | |
| | L-Sit Dip β’ | | Banded Pallof Press β’ |
| | β’ Reverse Plank | β’ Planche Lean | Ring Pallof Press β’ | Split Squat β’
β’ Tuck Back Lever β’ L-Hang | β’ Ring L-Sit Pull Up | β’ Foot Sup L-Sit β’ Shoulder Bridge | β’ Frog Stand / Crow Pose | β’ OA Plank | Bulgarian Split Squat β’
β’ Adv Tuck Back Lever | | β’ One Leg L-Sit β’ Table Bridge | | β’ OA OL Plank Hollow Hold β’ |
| | β’ Tuck L-Sit β’ Angled Bridge | | Tuck Up Crunch β’ |
| β’ L-Sit Pull Up | β’ One Leg Bent L-Sit β’ Head Bridge | β’ PP Push Up β’ Straight Arm Frog Stand / Crane Pose | Seated Pike Leg Lift β’ | Step Up β’
| | β’ L-Sit β’ Bridge / Wheel | | | Deep Step Up β’
Tuck Font Lever β’ Archer Row β’ | C2B Pull Up β’ | β’ Straddle L-Sit β’ Decline Bridge β’ Pike Push Up Ring Frog Stand β’ | |
| MU Neg β’ | β’ One Leg Bridge β’ Decline Pike PU | β’ Hanging Knees to Chest | β’ Cossack Squat
For some people | Kipping MU β’ | Ring Sup Hold β’ β’ Decline OL Bridge | β’ Straddle Elbow Lever | β’ Hanging Leg Raise T2B | β’ Partial Pistol Squat
Straddle is easier | | RTO Sup Hold β’ | Ring Wide PU β’ β’ One Leg Elbow Lever | β’ Ankle Weight HLR T2B | β’ Assisted Pistol Squat
than One Leg in the | | Ring Dip Neg β’ | Ring Push Up β’ β’ Elbow Lever | β’ One Arm HLR T2B | β’ Pistol Squat
Front & Back Lever | Support Press β’ Ring Dip β’ Wall HeS PU Neg β’ | | |
progressions below | Tuck Flag β’ RTO Dip β’ Wall HeS PU β’ | β’ Archer Push Up | Tuck Dragon Flag Negative β’ | Beginner Shrimp Squat β’
| | Bulgarian Dip β’ | β’ Ring Archer PU | Advanced Tuck Dragon Flag β’ | Int Shrimp Squat β’
β β β β β β β β β β β β β β β β | β β β β β β β | β β β β β β β β β β β β β β β β | β β β β β β β β β β β β β β β β β β β β β β β | β β β β β β β β β β β β | β β β β β β β β β β β
Adv Tuck Front Lever β’ Archer-In Row β’ | β’ Pullover β’ Vertical Flag OA Head Bridge β’ Wall HS PU β’ | RTO Push Up β’ β’ Tuck Planche β’ Ring Elbow Lever | Straddle / One Leg Dragon Flag β’ | β’ Weighted Pistol Squat
Str OA Row β’ | β’ Adv Tuck Flag OA Bridge β’ Headstand PU β’ | RTO Archer PU β’ β’ OA Straddle Elbow Lever | Dragon Flag β’ | β’ Natural One Leg Press
β’ One Leg Back Lever One Arm Row β’ | Muscle Up β’ β’ Straddle Flag HS PU β’ | RTO PP PU β’ β’ One Arm Elbow Lever | Ankle Weight Dragon Flag β’ |
β’ Straddle Back Lever | Wide Muscle Up β’ β’ Human Flag | | OA Dragon Flag β’ | Shrimp Squat β’
β’ Back Lever | Strict Bar MU β’ | Ring L-Sit Dip β’ β’ Ring Shld Stand | β’ Incline OA PU Ring SA Frog Stand β’ | OL Dragon Press β’ | Two Hand Shrimp Squat β’
β’ Back Lever Pullout | L-Sit Muscle Up β’ | Ring Wide Dip β’ β’ Ring HS | β’ Straddle OA PU Tuck Planche PU β’ Ring Tuck Planche β’ | Dragon Press β’ | Elevated 2H Shrimp Squat β’
| | RTO 45Β° Dip β’ | β’ Ring Str OA PU Adv Tuck PL PU β’ | β’ Ring Ab Rollout |
One Leg Front Lever β’ β’ Tuck ICM | β’ Ring Wide Pull Up | RTO 75Β° Dip β’ Ring Wide HS PU β’ | β’ One Arm Push Up | | Nordic Curl Negative β’
Straddle Font Lever β’ β’ Tuck FL Row | β’ Ring Wide L-Pull Up | Ring Strap HS PU β’ | β’ Adv Tuck PL β’ Ring Tuck PL PU | β’ Knees Ab Wheel | Nordic Curl β’
Front Lever β’ β’ Adv Tuck FL Row | β’ Typewriter Pull Up | β’ RTO L-Sit | β’ Str Planche | β’ Straight Leg Ab Wheel Ramp | Nordic Curl Arms Overhead β’
| β’ Archer Pull Up | β’ 45Β° V-Sit β’ Tuck Handstand | Ring Adv Tuck PL β’ | β’ Straight Leg Ab Wheel Neg | Tuck One Leg Nordic Curl β’
| β’ OA Pull Up Neg | β’ 90Β° V-Sit β’ OA HS Progression | | β’ Straight Leg Ab Wheel |
β β β β β β β β β β β β β β β β | β β β β β β β β | β β β β β β β β β β β β β β β β β | β β β β β β β β β β β β β β β β β β β β β β | β β β β β β β β β β β β | β β β β β β β β β β β β
FL to Inverted β’ β’ Straddle FL Row | β’ One Arm Pull Up | RTO 90Β° Dip β’ β’ Straddle OA HS | RTO Maltese PU β’ β’ One Leg Planche Ring Straddle PL β’ | One Arm Dragon Press β’ | οΏ½οΏ½ Elevated Friction Pistol Squat
Hanging Pull FL to Inv β’ β’ Front Lever Row | | β’ Straight OA HS | Ring Wall PP PU β’ β’ Planche Ring One Leg PL β’ | |
360Β° Pull β’ | OA Straight MU β’ | β’ 120Β° V-Sit | Wall PP Push Up β’ β’ SA Str PL to HS | β’ Weighted Ab Wheel | One Leg Nordic Curl β’
| | β’ 140Β° V-Sit Ring HS Push Up β’ | Wall Maltese PU β’ β’ Ring Adv Tuck PL PU | β’ One Arm Ab Wheel |
β’ German Hang Pullout Iron Cross Progression β’ | | β’ 155Β° V-Sit | Str Planche PU β’ β’ Ring Straddle PL PU | | Legend
β’ Bent Arm Pull Up to BL Iron Cross β’ | | β’ 170Β° V-Sit | β’ Ring OA Push Up OL Planche PU β’ | |
β’ Handstand Lower to BL