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
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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
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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
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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
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| l Archer Push Up
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Wall HS PU l |
RTO Push Up
HeS Push Up l |
RTO Archer PU
Handstand Push Up l |
RTO PP Push Up
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l Side to Side Shift
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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
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l One Arm Handstand
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RTO Maltese PU
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Ring Wall PP PU
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Wall PP Push Up
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Wall Maltese PU
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| l Ring OA PU
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Ring Wall Maltese PU
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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
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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
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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
