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 • Vertical Row • | Scapular Pull • | Sup Hold • = • Wall Plank • | Incline Push Up • Plank • • Rev Hyperextension | • Assisted Squat OL Deadlift •

Tuck Skin the Cat • Incline Row • | Arch Hang • | Dip Neg • Wall Headstand • | Push Up • Straddle One Arm Plank • • Hyperextension | • Parallel Squat 90° Hip NC •

Adv Tuck Skin the Cat • Row • | Pull Up Negative • • Side Plank Dip • Wall Handstand • | Diamond Push Up • | • Arch Body Hold | • Full Squat 45° Hip NC •

Pike Skin the Cat • Wide Row • | Pull Up • = • Tuck L-Sit Dip • Handstand • | | |

| | L-Sit Dip • | | Banded Pallof Press • |

| | • Reverse Plank | • Planche Lean | Ring Pallof Press • | Split Squat •

• Tuck Back Lever • L-Hang | • Ring L-Sit Pull Up | • Foot Sup L-Sit • Shoulder Bridge | • Frog Stand / Crow Pose | • OA Plank | Bulgarian Split Squat •

• Adv Tuck Back Lever | | • One Leg L-Sit • Table Bridge | | • OA OL Plank Hollow Hold • |

| | • Tuck L-Sit • Angled Bridge | | Tuck Up Crunch • |

| • L-Sit Pull Up | • One Leg Bent L-Sit • Head Bridge | • PP Push Up • Straight Arm Frog Stand / Crane Pose | Seated Pike Leg Lift • | Step Up •

| | • L-Sit • Bridge / Wheel | | | Deep Step Up •

Tuck Font Lever • Archer Row • | C2B Pull Up • | • Straddle L-Sit • Decline Bridge • Pike Push Up Ring Frog Stand • | |

| MU Neg • | • One Leg Bridge • Decline Pike PU | • Hanging Knees to Chest | • Cossack Squat

For some people | Kipping MU • | Ring Sup Hold • • Decline OL Bridge | • Straddle Elbow Lever | • Hanging Leg Raise T2B | • Partial Pistol Squat

Straddle is easier | | RTO Sup Hold • | Ring Wide PU • • One Leg Elbow Lever | • Ankle Weight HLR T2B | • Assisted Pistol Squat

than One Leg in the | | Ring Dip Neg • | Ring Push Up • • Elbow Lever | • One Arm HLR T2B | • Pistol Squat

Front & Back Lever | Support Press • Ring Dip • Wall HeS PU Neg • | | |

progressions below | Tuck Flag • RTO Dip • Wall HeS PU • | • Archer Push Up | Tuck Dragon Flag Negative • | Beginner Shrimp Squat •

| | Bulgarian Dip • | • Ring Archer PU | Advanced Tuck Dragon Flag • | Int Shrimp Squat •

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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

Str OA Row • | • Adv Tuck Flag OA Bridge • Headstand PU • | RTO Archer PU • • OA Straddle Elbow Lever | Dragon Flag • | • Natural One Leg Press

• One Leg Back Lever One Arm Row • | Muscle Up • • Straddle Flag HS PU • | RTO PP PU • • One Arm Elbow Lever | Ankle Weight Dragon Flag • |

• Straddle Back Lever | Wide Muscle Up • • Human Flag | | OA Dragon Flag • | Shrimp Squat •

• Back Lever | Strict Bar MU • | Ring L-Sit Dip • • Ring Shld Stand | • Incline OA PU Ring SA Frog Stand • | OL Dragon Press • | Two Hand Shrimp Squat •

• 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 •

| | RTO 45° Dip • | • Ring Str OA PU Adv Tuck PL PU • | • Ring Ab Rollout |

One Leg Front Lever • • Tuck ICM | • Ring Wide Pull Up | RTO 75° Dip • Ring Wide HS PU • | • One Arm Push Up | | Nordic Curl Negative •

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 | Nordic Curl •

Front Lever • • Adv Tuck FL Row | • Typewriter Pull Up | • RTO L-Sit | • Str Planche | • Straight Leg Ab Wheel Ramp | Nordic Curl Arms Overhead •

| • Archer Pull Up | • 45° V-Sit • Tuck Handstand | Ring Adv Tuck PL • | • Straight Leg Ab Wheel Neg | Tuck One Leg Nordic Curl •

| • 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

Hanging Pull FL to Inv • • Front Lever Row | | • Straight OA HS | Ring Wall PP PU • • Planche Ring One Leg PL • | |

360° Pull • | OA Straight MU • | • 120° V-Sit | Wall PP Push Up • • SA Str PL to HS | • Weighted Ab Wheel | One Leg Nordic Curl •

| | • 140° V-Sit Ring HS Push Up • | Wall Maltese PU • • Ring Adv Tuck PL PU | • One Arm Ab Wheel |

• German Hang Pullout Iron Cross Progression • | | • 155° V-Sit | Str Planche PU • • Ring Straddle PL PU | | Legend

• Bent Arm Pull Up to BL Iron Cross • | | • 170° V-Sit | • Ring OA Push Up OL Planche PU • | |

• Handstand Lower to BL