Bodyweight Fitness Progressions Horizontal Pull l German Hang L-Hang l Vertical Row Incline Row Row Wide Row Archer Row l = = = Skin the Cat = = = l l Tuck Back Lever l Adv Tuck Back Lever l l l l l Tuck Font Lever l = = = = = l Adv Tuck Front Lever l = = = = = l Straddle Font Lever l One Leg Frong Lever l Front Lever l l l l l Straddle Back Lever One Leg Back Lever Back Lever BL Pullout l German Hang Pullout l Bent Arm Pull Up to BL l HS Lower to Back Lever Str OA Row l One Arm Row l l Tuck FL Row l Adv Tuck FL Row l Straddle FL Row l Front Lever Row FL to Inverted l Hang Pull FL to Inverted l Circle Front Lever l | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Vertical Pull Scapular Shrug Arch Hang Pull Up Negative Pull Up l Ring L-Pull Up l L-Pull Up Kipping PU l Chest to Bar PU l Kipping MU l l Pullover l l l l Ring Wide Pull Up Ring Wide L-Pull Up Ring Archer Pull Up OA Pull Up Neg Muscle Up Wide Muscle Up Strict Bar Muscle Up L-Sit Muscle Up l l l l l One Arm Pull Up OA Straight Muscle Up l Tuck Flag Advanced Tuck Flag Straddle Flag Human Flag | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Vertical Push l l l l l l PB Support Hold l Foot Sup L-Sit One Leg L-Sit Tuck L-Sit OL Bent L-Sit L-Sit Straddle L-Sit Shoulder Bridge Table Bridge Angled Bridge Head Bridge Bridge Decline Bridge One Leg Bridge Decline OL Bridge l l l l l l l l l l l l l l l l Wall Plank l Wall HS l Handstand Pike HeS PU Box HeS PU Wall HeS PU Neg Wall HeS PU OA Head Bridge l One Arm Bridge l Ring Shoulder Stand l Ring Handstand l l l l l RTO L-Sit 45° V-Sit 75° V-Sit 100° V-Sit l l l l l 120° V-Sit 140° V-Sit 155° V-Sit 170° V-Sit Manna Ring Support Hold RTO Support Hold Ring Dip Negative Ring Dip RTO Dip Dip Neg l Bulgarian Dip Dip l Ring L-Dip L-Dip l l l l l | | | | | | | | | | | | | | | | | | | Horizontal Push l Incline Push Up l Push Up l Diamond Push Up Plank One Arm Plank Planche Lean Frog Stand / Crow Pose l Pike Push Up l Decline Pike PU l Straight Arm Frog Stand Advanced Beginner Back Lever Front Lever HeS HLR Hng HS Headstand Hanging Leg Raise Hanging Handstand Hyp Int MU NC Hyperextension Intermediate Muscle Up Nordic Curl Neg OA OL PB Ring Frog Stand l Ring Wide PU l Ring Push Up l Bent Leg Elbow Lever l Elbow Lever l l l l l | | | | l Archer Push Up | | Wall HS PU l | RTO Push Up HeS Push Up l | RTO Archer PU Handstand Push Up l | RTO PP Push Up | l Side to Side Shift | l Side Flexion | l Incline OA PU l Palm Up | l Straddle OA PU l Up on Fingertips | l Ring Str OA PU l Reduce # of Fingers | l One Arm PU l Elbow Lift | | | | l One Arm Handstand | RTO Maltese PU | Ring Wall PP PU | Wall PP Push Up | Wall Maltese PU | | l Ring OA PU | Ring Wall Maltese PU | | | | | l l l l Tuck Planche l Adv Tuck PL l Straddle Planche Tuck PL PU l Adv Tuck PL PU l l l l l l l One Leg Planche l Planche Straddle Planche PU l One Leg Planche PU l Planche Push Up l Ring Elbow Lever l OA Str Elbow Lever l OA Elbow Lever l Ring SA Frog Stand l Ring Tuck Planche l l Ring Tuck PL PU Ring Adv Tuck PL l Ring Straddle PL l Ring One Leg PL l l Ring Adv Tuck PL PU l Ring Straddle PL PU l Ring One Leg PL PU l Ring Planche PU Ring Planche l Maltese l Abbreviations Adv Beg BL FL l l l l | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Legs l Assisted Squat l Parallel Squat l Full Squat Split Squat l Bulgarian Split Squat l l Side to Side Squat l Partial Pistol Squat l Assisted Pistol Squat Step Up l Deep Step Up l Beg Shrimp Squat l Int Shrimp Squat l Shrimp Squat l Two Hand Shrimp Squat l Elevated Shrimp Squat l l Pistol Squat Legend Negative One Arm One Leg Parallel Bar PL PP PU RTO Planche Pseudo Planche Push Ups Rings Turned Out SA Str Sup Straight Arm Straddle Supported T2B Toes to Bar OL Deadlift l 90° Hip NC l 45° Hip NC l NC Negative l Nordic Curl l | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | Core Reverse Hyp l Hyperextension l 25s Plank l 60s Plank l l Tuck Up Crunch 1 Arm 1 Leg Plank l l Seated Pike Leg Lift l l l l l Hng Knees to Chest Hng Bent Leg Raise T2B HLR T2B Ankle Weight HLR T2B One Arm HLR T2B Tuck Dragon Flag Neg l Adv Tuck Dragon Flag l l Str / OL Dragon Flag l Dragon Flag Knees Ab Wheel Ab Wheel Ramp Ab Wheel Neg Ab Wheel l l l l l Ankle Weight Dragon Flag l One Arm Dragon Flag Weighted Ab Wheel l One Arm Ab Wheel l References l Beginner Skill l Advanced Skill l Milestone Overcoming Gravity 2nd Edition l Intermediate Skill l Elite Skill Hyperlink Dot Reddit Bodyweight Fitness Recommended Routine