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Bodyweight-Fitness-Progressions-Version-5.4

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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
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- - - - Front - - - - -|
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German Hang •
Vertical Row • |
Tuck Skin the Cat •
Incline Row • |
Adv Tuck Skin the Cat •
Row • |
Pike Skin the Cat •
Wide Row • |
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Tuck Back Lever
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• L-Hang
Adv Tuck Back Lever
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Tuck Font Lever •
Archer Row • |
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For some people
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Straddle is easier
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than One Leg in the
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Front & Back Lever
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progressions below
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Adv Tuck Front Lever •
Archer-In Row • |
Str OA Row • |
One Leg Back Lever
One Arm Row • |
Straddle Back Lever
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Back Lever
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Back Lever Pullout
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One Leg Front Lever •
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• Tuck ICM
Straddle Font Lever •
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• Tuck FL Row
Front Lever •
• Adv Tuck FL Row |
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FL to Inverted •
• Straddle FL Row |
Hanging Pull FL to Inv •
• Front Lever Row |
360° Pull •
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German Hang Pullout
Iron Cross Progression • |
Bent Arm Pull Up to BL
Iron Cross • |
Handstand Lower to BL
Iron Cross to BL • |
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Scapular Pull
Arch Hang
Pull Up Negative
Pull Up
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• Ring L-Sit Pull Up
• L-Sit Pull Up
C2B Pull Up •
MU Neg •
Kipping MU •
Support Press
Tuck Flag
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• Pullover
Muscle Up
Wide Muscle Up
Strict Bar MU
L-Sit Muscle Up
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Ring Wide Pull Up
Ring Wide L-Pull Up
Typewriter Pull Up
Archer Pull Up
OA Pull Up Neg
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• One Arm Pull Up
Vertical Push
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- - - - - Back - - - - -
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OA Straight MU •
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• High One Arm Pull Up
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- - - - - Down - - - - Sup Hold
Dip Neg
Side Plank
Dip
Tuck L-Sit Dip
L-Sit Dip
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Foot Sup L-Sit
One Leg L-Sit
Tuck L-Sit
One Leg Bent L-Sit
L-Sit
Straddle L-Sit
Wall Plank
Wall Headstand
Wall Handstand
Handstand
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Horizontal Push
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- - - - - - Up - - - - •
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Reverse Plank
Shoulder Bridge
Table Bridge
Angled Bridge
Head Bridge
Bridge / Wheel
Decline Bridge
One Leg Bridge
Decline OL Bridge
Ring Sup Hold •
RTO Sup Hold •
Ring Dip Neg •
Ring Dip •
Wall HeS PU Neg
RTO Dip •
Wall HeS PU
Bulgarian Dip •
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Vertical Flag
OA Head Bridge •
Wall HS PU
Adv Tuck Flag
OA Bridge •
Headstand PU
Straddle Flag
HS PU
Human Flag
Ring L-Sit Dip •
• Ring Shld Stand
Ring Wide Dip •
• Ring HS
RTO 45° Dip •
RTO 75° Dip •
Ring Wide HS PU
Ring Strap HS PU
• RTO L-Sit
• 45° V-Sit
• Tuck Handstand
• 90° V-Sit
• OA HS Progression
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RTO 90° Dip •
• Straddle OA HS
• Straight OA HS
• 120° V-Sit
Ring HS Push Up
• 140° V-Sit
• 155° V-Sit
• 170° V-Sit
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• Manna
• Additional HS Variations
OA Elbow Lever Press to OA HS •
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Incline Push Up •
Push Up •
Diamond Push Up •
• Planche Lean
• Frog Stand / Crow Pose
Two Hand
Advanced
Back Lever
Chest to Bar
Front Lever
HeS
HLR
HS
ICM
Int
Headstand
Hanging Leg Raise
Handstand
Ice Cream Maker
Intermediate
MU
NC
Neg
OA
OL
Muscle Up
Nordic Curl
Negative
One Arm
One Leg
• Straight Arm Frog Stand / Crane Pose
Pike Push Up
Decline Pike PU
Ring Frog Stand •
• Straddle Elbow Lever
• One Leg Elbow Lever
• Elbow Lever
Ring Wide PU •
Ring Push Up •
• Archer Push Up
• Ring Archer PU
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RTO Push Up •
• Tuck Planche
• Ring Elbow Lever
RTO Archer PU •
• OA Straddle Elbow Lever
RTO PP PU •
• One Arm Elbow Lever
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Incline OA PU
Straddle OA PU
Ring Str OA PU
One Arm Push Up
Ring SA Frog Stand •
Ring Tuck Planche •
Tuck Planche PU •
Adv Tuck PL PU •
• Adv Tuck PL
• Str Planche
• Ring Tuck PL PU
Ring Adv Tuck PL •
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RTO Maltese PU
Ring Wall PP PU
Wall PP Push Up
Wall Maltese PU
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• Ring OA Push Up
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Ring Wall Maltese PU
Abbreviations
2H
Adv
BL
C2B
FL
Plank
Straddle One Arm Plank
• PP Push Up
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• One Leg Planche
• Planche
• SA Str PL to HS
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Ring Planche •
Inverted Cross •
Core
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Ring Straddle PL •
Ring One Leg PL •
• Ring Adv Tuck PL PU
Str Planche PU •
• Ring Straddle PL PU
OL Planche PU •
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Planche Push Up •
Ring Planche •
Ring OL Planche PU •
Ring Planche Push Up •
Maltese •
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• Rev Hyperextension
• Hyperextension
• Arch Body Hold
Banded Pallof Press •
Ring Pallof Press •
• OA Plank
• OA OL Plank
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Planche
Pseudo Planche
Push Up
Reverse
Rings Turned Out
SA
Shld
Str
Sup
T2B
Straight Arm
Shoulder
Straddle
Support
Toes to Bar
Overcoming Gravity 2nd Edition
Reddit Bodyweight Fitness
Reddit Bodyweight Fitness
Antranik
This Chart as an Image
Hanging Knees to Chest
Hanging Leg Raise T2B
Ankle Weight HLR T2B
One Arm HLR T2B
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Knees Ab Wheel
Straight Leg Ab Wheel Ramp
Straight Leg Ab Wheel Neg
Straight Leg Ab Wheel
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One Arm Dragon Press •
• Weighted Ab Wheel
• One Arm Ab Wheel
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References
PL
PP
PU
Rev
RTO
Hollow Hold •
Tuck Up Crunch •
Seated Pike Leg Lift •
Tuck Dragon Flag Negative
Advanced Tuck Dragon Flag
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Straddle / One Leg Dragon Flag
Dragon Flag
Ankle Weight Dragon Flag
OA Dragon Flag
OL Dragon Press
Dragon Press
• Ring Ab Rollout
Exercise Chart
Recommended Routine
Exercise Wiki
Bodyweight Training
1920 x 1080 Wallpaper
Legs
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- - - - - - Push - - - - - • Assisted Squat
• Parallel Squat
• Full Squat
Pull
OL Deadlift •
90° Hip NC •
45° Hip NC •
Split Squat •
Bulgarian Split Squat •
Step Up •
Deep Step Up •
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Cossack Squat
Partial Pistol Squat
Assisted Pistol Squat
Pistol Squat
Beginner Shrimp Squat •
Int Shrimp Squat •
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• Weighted Pistol Squat
• Natural One Leg Press
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Shrimp Squat •
Two Hand Shrimp Squat •
Elevated 2H Shrimp Squat •
Nordic Curl Negative
Nordic Curl
Nordic Curl Arms Overhead
Tuck One Leg Nordic Curl
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• Elevated Friction Pistol Squat
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One Leg Nordic Curl •
Legend
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Beginner
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Intermediate
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Advanced
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Elite
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Milestone
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Customize
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highlighting what you have
achieved. Send comments
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Iron Cross
Prerequisite
∆
Skill
Achieved
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