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
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