Uploaded by Omar Dadabhoy

cc41a5de124c7908a8c44ebbd36f66c6-BAESIC PROGRESSION

advertisement
BAE-SIC
PROGRESSIONS
STRENGTH STANDARDS AND PROGRESSIONS
FOR BASIC RING & BODYWEIGHT
MOVEMENTS
omar.dadabhoy@gmail.com
Copyright: © 2021 by Tome Tao
All rights reserved
This book or any part thereof, may not be reproduced or
recorded in any form without permission, except for
brief quotations embodied in critical articles or reviews
omar.dadabhoy@gmail.com
CONTENTS
CHAPTER 1
CHART PURPOSE
CHAPTER 2
PUSH
CHAPTER 3
PULL
CHAPTER 4
LEGS
CHAPTER 5
CORE
CHAPTER 6
HOW TO USE CHART
omar.dadabhoy@gmail.com
DISCLAIMER
This progression chart is not designed to, and therefore
does not, provide medical advice.
All content, including text, images and information,
available in this file are for general informational
purposes only.
The content is not intended to substitute for professional
medical advice, diagnosis or treatment.
Please never disregard professional medical advice, or
delay in seeking it, because of anything you have read in
this workout program.
Tao shall not be held liable for any damage and/or injury
caused by the exercises you obtain from this file.
If you do not agree with the statements above, then you
should not apply any of the exercises, workouts and
training advice offered by this program
omar.dadabhoy@gmail.com
CHAPTER 1 CHART PURPOSE
omar.dadabhoy@gmail.com
CHAPTER 1 CHART PURPOSE
Muchacho!
When it comes to building an aesthetic physique, we
must always follow
The Principle Of Progressive Overload
Which states that in order to build muscle and get
stronger, you must gradually increase the demands you
place on your body over time
And in traditional weight lifting, one of the most
efficient ways of doing this is simply adding load...
While in calisthenics, we can create the same effect by
using harder progressions of the basic movements
But it can be challenging to understand how all the
movements relate to each other, and in what order each
progression should be followed
Luckily, this progression chart is here to tackle this
problem...
omar.dadabhoy@gmail.com
CHAPTER 2 PUSH
omar.dadabhoy@gmail.com
HORIZONTAL PUSH
PUSHUPS
RING PUSHUPS
VERTICAL PUSH
RING FLY
SUPPORT
Kneeling
RING DIPS
HS PU
Baby Dips
Regular
BEGINNER
Regular
Diamond
Baby Bulgarian
Ring PU
Turn Out
FE
Dips
Pipe PU
Bulgarian Ring PU
INTERMEDIATE
FE Diamond
Elevated Pipe PU
Archer
Assisted Fly
BM
Deep Elevated Pipe PU
Bulgarian
DIamond BM
Wall HS PU
ADVANCED
Swinging
RTO PP PU
Elevated OA PU
Deep Wall HS PU
Fly
OA PU
Free HS PU
SENSEI
RTO Maltese PU
Archer Dips
RIng OA PU
Abbreviations
PU = Pushup
HS = Handstand
PP = Psuedo Planche
ADV = Advanced
Deep Free HS PU
RHC = Ring Ham Curl
OAC = One Arm Chinup
RTO = Rings Turned Out
PP = Psuedo Planche
BM = Baby Making
OA = One Arm
MU = Muscle Up
FE = Feet Elevated
SL = Single Leg
omar.dadabhoy@gmail.com
CHAPTER 3 PULL
omar.dadabhoy@gmail.com
HORIZONTAL PULL
ROWS
VERTICAL PULL
LEVER ROW
PULLUPS
OAC
RING MU
LEVER RAISE
Baby Pullups
BEGINNER
Row
Scapula Pull
Eccentrics
Arc
MU Rows
Wide Pullups
INTERMEDIATE
Archer Row
Tuck
MU Eccentics
Tuck
L Wide Pullups
Straddle OA Row
ADV Tuck
ADV Tuck
MU
Manlte
ADVANCED
One Leg / Straddle
One Leg / Straddle
Archer Pullups
L Mantle
Wide MU
OAC Eccentrics
L MU
Half Lay
OA Row
SENSEI
Full
L Archer Pullups
Full
OAC
Abbreviations
PU = Pushup
HS = Handstand
PP = Psuedo Planche
ADV = Advanced
RHC = Ring Ham Curl
OAC = One Arm Chinup
RTO = Rings Turned Out
PP = Psuedo Planche
BM = Baby Making
OA = One Arm
MU = Muscle Up
FE = Feet Elevated
Archer MU
SL = Single Leg
omar.dadabhoy@gmail.com
CHAPTER 4 LEGS
omar.dadabhoy@gmail.com
LEGS
SQUAT
PISTOL SQUAT
GLUTE BRIDGE
HAM CURLS
CALF RAISE
Air Squat
BEGINNER
Split Squat
Glute Bridge
Baby RHC
Calf Raise
Bulgarian Split Squat
Box Pistol / Ring Pistol
Cossack Squat
INTERMEDIATE
Pistol Eccenctric
ADVANCED
Deep Step Up
RHC
SL Glute Bridge
SL RHC
SL Calf Raise
Pistol
SENSEI
Nordic Ham Curls
Abbreviations
PU = Pushup
HS = Handstand
PP = Psuedo Planche
ADV = Advanced
RHC = Ring Ham Curl
OAC = One Arm Chinup
RTO = Rings Turned Out
PP = Psuedo Planche
BM = Baby Making
OA = One Arm
MU = Muscle Up
FE = Feet Elevated
SL = Single Leg
omar.dadabhoy@gmail.com
CHAPTER 5 CORE
omar.dadabhoy@gmail.com
CORE
HANGING LEG RAISE
RING ROLLOUTS
BEGINNER
Support Knee Raises
Plank
INTERMEDIATE
Hanging Knee Raises
Body Saw
ADVANCED
Kneeling Rollouts
Hanging Leg Raises
SENSEI
Full Rollouts
Abbreviations
PU = Pushup
HS = Handstand
PP = Psuedo Planche
ADV = Advanced
RHC = Ring Ham Curl
OAC = One Arm Chinup
RTO = Rings Turned Out
PP = Psuedo Planche
BM = Baby Making
OA = One Arm
MU = Muscle Up
FE = Feet Elevated
SL = Single Leg
omar.dadabhoy@gmail.com
CHAPTER 6 HOW TO USE CHART
omar.dadabhoy@gmail.com
CHAPTER 6 HOW TO USE CHART
The goal of this chart is to help you categorize and
understand of the difficulty of each bodyweight
progression in the following categories
Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Legs
Core
Gaining mastery in each of these categories is the secret
to achieving god like levels of strength and a balanced
physique
But in order to accomplish this, we must first learn how
to handle factor like...
omar.dadabhoy@gmail.com
CHAPTER 6 HOW TO USE CHART
GOALS
Having well defined goals will keep your training both
fun and structured
And to maintain structural balance, you ideally should
work on 1-2 goals from each category for push, pull,
legs and core
For example,
If you're trying to achieve the one arm chin-up, wide
muscle up, full lever raise and archer chin up, all at the
same time
That's way too much!!! Chill the hell out
Instead pick only 1-2 pulling goals, and put all your
energy into accomplishing them for a period of time
before switching your focus
This will help you avoid burnout, injury and a lack of
progress
omar.dadabhoy@gmail.com
CHAPTER 6 HOW TO PROGRESS
STRUCTURE
After taking a closer look at the chart, you may notice
that you are advanced in one area yet lagging in
another...
This is normal
And an excellent opportunity to put more focus on
bringing up your weaker areas
Which will have a positive effect keeping you injury
free, improving your muscular proportions, and getting
all the muchachas to start calling you BAE
omar.dadabhoy@gmail.com
CHAPTER 6 HOW TO PROGRESS
CARRY OVER EFFECT
Using this chart as a road map for your training will
help you make steady gains by taking advantage of the
carryover effect
For example, lets say you're putting a lot of energy into
achieving the Archer Dip
But because this is a pushing movement, you will also
see improvements in other pushing exercises like ring
pushups, handstand pushup e.t.c
Also, if you're having a difficult time unlocking a new
movement, this can easily be solved
By shifting your focus to another progression grouped
left or right on the chart, to eliminate any weak spots
that may be holding you back
omar.dadabhoy@gmail.com
CHAPTER 6 HOW TO PROGRESS
GLOSSARY / SLANG TERMS
Pipe Pushup = Pike Pushup
Baby Making Pushup = Dive Bomber Pushup
omar.dadabhoy@gmail.com
GOOD LUCK
Muchacho!
This chart is a resource that should act as a
roadmap on your journey towards creating a
physique to be proud of
I believe in you, and can’t wait to see your
amazing results
Thank you for all your support and I wish you the
best of luck in your quest for BAESIC GAINS
omar.dadabhoy@gmail.com
Download