WARM UP SCAP PULL ARCH ACTIVE HANG CHINUP PULLUP DIP SHRUG HIP LIFT PUSHUP PSEUDO PLANCHE PUSHUP DIP BODYWEIGHT ROW PIKE PUSHUP ECCENTRIC HANDSTAND PUSHUP 45° WALL HOLLOW PIKE HANDSTAND 45° WALL HANDSTAND CHEST TO WALL HANDSTAND PLANK AB WHEEL ROLLOUT ARCH BODY HOLD HOLLOW BODY HOLD SCAP PUSHUP STOMACH W-Y WALL SLIDE FOAM ROLLER WALL SLIDE SHOULDER EXTENSION SKIN THE CAT WARM UP Dislocates: 10 reps Chest Press: 10 reps Row: 10 reps Overhead Press: 10 reps Wrist mobility: 10 reps each side Wrist extension: 10 reps SCAP PULL While hanging with straight arms, squeeze the shoulders down and back, lifting the chest. Lower down with control and hang by shrugging the shoulders up towards the ears. DIFFICULTY longer h Pause Add weight Arch Active Hang ARCH ACTIVE HANG Keep the legs behind the body and squeeze the glutes. With straight arms, arch the entire back and squeeze the shoulders down and back. Reverse the motion into a hang and repeat. DIFFICULTY h Increase range of motion Pause longer Add weight BAND CHINUP Setup with the palms facing towards the body. Arms straight while hanging and pull until the chin clears the bar. Pause for a moment when hanging between each rep. Band around feet Heavier band x DIFFICULTY h Band around knees Lighter band ECCENTRIC CHINUP Setup with the palms facing the body. Jump until the chin is above the bar. Lower slowly to hanging. Slower reps Add weight h DIFFICULTY x Feet assistance CHINUP Setup with the palms facing the body. Start in a straight arm hang and finish with the chin above the bar. DIFFICULTY h Add weight BAND PULLUP Setup with the palms facing away from the body. Start in a straight arm hang and finish with the chin above the bar. Pause for a moment when hanging between each rep. Band around knees Lighter band h DIFFICULTY x Band around feet Heavier band ECCENTRIC PULLUP Setup with the palms facing away from the body. Jump so the chin clears the bar. Lower slowly to a hanging position. DIFFICULTY h Slower reps Add weight PULLUP Setup with the palms facing away from the body. Start in a straight arm hang and finish with the chin above the bar. Add weight h DIFFICULTY DIP SHRUG Arms remain straight. Shrug the shoulders up and down. DIFFICULTY h Add weight Hip lift HIP LIFT Arms remain straight. As the shoulders shrug down lift the hips DIFFICULTY h Add weight ECCENTRIC PUSHUP Start in a pushup with full body tension. Lower down by bending the arms with tucked elbows and squeezing the shoulder blades together. When the chest touches the ground drop to knees and repeat. Elevate hands x DIFFICULTY h Lower hands Floor KNEELING PUSHUP Start in a kneeling pushup with arms straight. Bend the arms and squeeze the shoulders blades together. Elbows tucked in by sides during press. PUSHUP Arms straight at top with hollow upper back and lower body tension. Lower down by bending the arms and squeezing the shoulder blades together. Elbows tucked in by sides during press. Hands closer to floor Floor h DIFFICULTY x Elevate hands PSEUDO PLANCHE PUSHUP Hollow the body and lean forward to set difficulty. Perform push ups while leaning forward, maintaining light head contact with the wall. Retract on the way down, protract on the way up. Setup closer to wall, decreasing the forward lean x DIFFICULTY h Setup further from wall, increasing the forward lean BAND DIP Top position with straight arms and shoulders depressed. Lower to 90° or more. Pause at the bottom between each rep. x DIFFICULTY Band around feet Heavier band h Band around knees Lighter band ECCENTRIC DIP Start with straight arms and lower to 90° or more. Jump to the top and repeat for reps. Slower reps Add weight h DIFFICULTY DIP Start each rep with arms straight and shoulders depressed. Lower to 90° or more and reverse to lockout. DIFFICULTY h Add weight BODYWEIGHT ROW Hands shoulder width apart or slightly wider. Create full body tension by squeezing the legs and abs. Starting with straight arms, allow the shoulder blades to naturally spread at the bottom and then squeeze them together on the way up. Tuck the elbows towards the sides and pull until the chest reaches hand level. From an incline to horizontal Elevate the feet Add weight h DIFFICULTY ECCENTRIC PIKE PUSHUP Start in a pike handstand with the hips towards the shoulders. With tucked elbows, lean forward and lower to a headstand. Kneel, return to the start and repeat. PIKE PUSHUP Start in a pike handstand with the hips towards the shoulders. Lower down by leaning forward, the head should be in front of the hands at the bottom. Once the head hits the ground, extend the arms and open the shoulders simultaneously. Keep the elbows tucked in during the set. Elevate the feet h DIFFICULTY ECCENTRIC HANDSTAND PUSHUP Start in a pushup and walk up the wall to a handstand. Setup 3-4 hands distance from the wall. Engage a hollow body shape by squeezing the glutes and flattening the low back. Direct the forehead in front of the hands with tucked elbows. Once the head touches the ground exit and repeat. 45° WALL HOLLOW Form a 45° angle between the floor and wall. Hands shoulder width apart, arms straight and shoulders elevated. Hollow body shape by squeezing the legs, glutes and abs. Stay tight from head to toe and breath naturally. PIKE HANDSTAND Elevate the feet on a box which is knee to hip height. Create an L shape with the hips positioned towards the shoulders. Arms straight and shoulders elevated. DIFFICULTY h Shoulder taps Waist taps PIKE HANDSTAND - SHOULDER TAPS Apply the same form cues used in the pike handstand. Lean to the side and tap the opposite shoulder. Stay in a pike handstand and alternate sides. PIKE HANDSTAND - WAIST TAPS Apply the same form cues used in the pike handstand. Lean to the side and tap the opposite waist. Stay in a pike handstand and alternate sides. 45° WALL HANDSTAND Start in a pushup and walk up the wall. Form a 45° angle between the floor and wall. Shoulders elevated. Hollow body shape by squeezing the legs, glutes and abs. Stay tight from head to toe and breath naturally. CHEST TO WALL HANDSTAND Start in a push up and walk up the wall. Distance from wall based on flexibility. Hands shoulder width apart, arms straight and shoulders elevated. Create a gap between the stomach and wall. Legs together and toes pointed. Stay tight from head to toe and breath naturally. PLANK Forearms shoulder width apart with fists clenched. Avoid the lower back from arching by squeezing the glutes and abs. Deep forceful breaths in and out of the stomach. DIFFICULTY h Add alternating leg movement Long lever plank LONG LEVER PLANK Forearms shoulder width apart with fists clenched. Slide the feet back so the eyes are looking between the elbow pits. Avoid the lower back from arching by squeezing glutes and abs. Deep forceful breaths in and out of the stomach. DIFFICULTY h Add alternating leg movement AB WHEEL ROLLOUT Setup by bracing the core. With straight arms, rollout until the lower back is about to arch. Roll back to the start and repeat. Rollout further Pause at end h DIFFICULTY ARCH BODY HOLD - HANDS BY SIDE Lift feet off the ground and keep legs straight. Pinch shoulders back with thumbs facing behind body. Create a global arch in the spine. ARCH BODY HOLD - HANDS BEHIND HEAD Lift feet off the ground and keep legs straight. With hands behind your head, pull elbows apart. Create a global arch in the spine. ARCH BODY HOLD - Y Lift feet off the ground and keep legs straight. Arms straight and in a Y shape. Lift arms and chest maximally. Create a global arch in the spine. HOLLOW BODY HOLD - HANDS BY SIDE Core tight and low back flat against floor. Hover shoulder blades off floor with arms by side. Deep forceful breaths in and out of the stomach. Tuck 45° Legs Hovering h DIFFICULTY HOLLOW BODY HOLD - HANDS OVERHEAD Core tight and low back flat against floor. Hover shoulder blades off floor with arms overhead. Deep forceful breaths in and out of the stomach. DIFFICULTY h Tuck 45° Legs Hovering HOLLOW BODY HOLD - WEIGHTED Core tight and low back flat against floor. Hover shoulder blades off floor with arms overhead. Deep forceful breaths in and out of the stomach. DIFFICULTY h Load feet Load arms SCAP PUSHUP With straight arms drop the chest by squeezing the shoulder blades together. Move the chest away from the floor by spreading the shoulder blades apart. DIFFICULTY h Kneeling Pushup Band STOMACH W-Y Create a gap between the stomach and floor. Squeeze shoulder blades together and lift elbows high. Transition between Y to W shape. Wrists stay level with elbows during movement. Add weight h DIFFICULTY x Limit range of motion WALL SLIDE Lower back flat against wall. Start with shoulders and elbows in a 90/90 position. Lift arms overhead into a Y. Pull arms down to a W. Feet closer to wall Palms and forearms touching wall Increase range of motion Perform slow h DIFFICULTY x Feet further from wall Thumbs touching wall Decrease range of motion Perform fast FOAM ROLLER WALL SLIDE Forearms shoulder width apart, hands in line with elbows. Hollow body position. Lean into roller and spread shoulder blades apart. Lift elbows overhead and then straighten arms. Continually apply pressure into the roller on the way up and down. DIFFICULTY h Step away from wall Increase range of motion SHOULDER EXTENSION Setup with the palms facing towards the body. Pinch the shoulder blades together and stand tall. Lift the bar aiming to reach shoulder height. DIFFICULTY h Hands closer together Add weight SKIN THE CAT Hands shoulder width apart. Jump or pull to inverted hang. With straight arms, drop the hips and lower the legs towards the ground. Narrower grip Supinated grip Increase range of motion h DIFFICULTY x Wider grip Pronated grip Eccentrics Limit range of motion PROGRESSION SUMMARY CHINUP Band p Bodyweight p Weighted ECCENTRIC CHINUP Feet Assisted p Bodyweight p Weighted PULLUP Band p Bodyweight p Weighted ECCENTRIC PULLUP Feet Assisted p Bodyweight p Weighted BODYWEIGHT ROW Incline p Horizontal p Elevated p Weighted PUSHUP Eccentric p Incline p Kneeling p Floor p Pseudo Planche Pushup PIKE PUSHUP Eccentric p Floor p Elevated p Eccentric Handstand Pushup DIP Band p Bodyweight p Weighted ECCENTRIC DIP Feet Assisted p Bodyweight p Weighted HANDSTAND 45° Wall Hollow pPike Handstand p 45° Degree Wall Handstand p Chest to Wall Handstand PLANK Front Plank p Ab Wheel Rollout p Long Lever Plank HOLLOW BODY HOLD Hands by Side p Tuck, 45° Legs, Hovering Hands Overhead p Tuck, 45° Legs, Hovering Weighted p Arms, Legs ARCH BODY HOLD Hands by side p Hands behind head p Hands Y STOMACH W-Y Arms p Bar p Weighted SCAP PULL Scap Pull p Weighted p Arch Active Hang p Weighted DIP SHRUG Dip Shrug p Weighted - Hip Lift p Weighted SCAP PUSHUP Kneeling p Pushup p Band WALL SLIDE Thumbs touching wall p Palms and forearms touching wall. SKIN THE CAT Eccentric p Reduced range of motion p Full Fitnessfaqs.tv Beginbodyweight.com Copyright © 2019 by FitnessFAQs Pty Ltd All rights reserved. You may not reproduce or communciate any of the content on this website, including files downloadable from this website, without the permission of the copyright owner.