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 | - - - - Front - - - - -| | German Hang • Vertical Row • | Tuck Skin the Cat • Incline Row • | Adv Tuck Skin the Cat • Row • | Pike Skin the Cat • Wide Row • | | | Tuck Back Lever | • L-Hang Adv Tuck Back Lever | | | | Tuck Font Lever • Archer Row • | | For some people | Straddle is easier | than One Leg in the | Front & Back Lever | progressions below | | ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | Adv Tuck Front Lever • Archer-In Row • | Str OA Row • | One Leg Back Lever One Arm Row • | Straddle Back Lever | Back Lever | Back Lever Pullout | | One Leg Front Lever • | • Tuck ICM Straddle Font Lever • | • Tuck FL Row Front Lever • • Adv Tuck FL Row | | | ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | FL to Inverted • • Straddle FL Row | Hanging Pull FL to Inv • • Front Lever Row | 360° Pull • | | German Hang Pullout Iron Cross Progression • | Bent Arm Pull Up to BL Iron Cross • | Handstand Lower to BL Iron Cross to BL • | | | | | | • • ― • • • • ― • • • Scapular Pull Arch Hang Pull Up Negative Pull Up • • • • = • Ring L-Sit Pull Up • L-Sit Pull Up C2B Pull Up • MU Neg • Kipping MU • Support Press Tuck Flag ― ― ― ― ― ― • Pullover Muscle Up Wide Muscle Up Strict Bar MU L-Sit Muscle Up ― • • • • Ring Wide Pull Up Ring Wide L-Pull Up Typewriter Pull Up Archer Pull Up OA Pull Up Neg ― ― ― ― ― ― ― • One Arm Pull Up Vertical Push | - - - - - Back - - - - - • • • • • ― OA Straight MU • ― ― ― ― ― ― ― ― ― • High One Arm Pull Up | | | | • • | | | | | | | | | | | | • • | | • • • • | | | | | | | | | | | | | | | | | | | | | - - - - - Down - - - - Sup Hold Dip Neg Side Plank Dip Tuck L-Sit Dip L-Sit Dip • • • • • • • = • • • • • 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 • • • • • • • • • Horizontal Push | - - - - - - Up - - - - • • • • 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 • ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― 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 ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― 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 ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― • Manna • Additional HS Variations OA Elbow Lever Press to OA HS • • • • • • • • • ― | | | | | | | | | | | | | • • | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | 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 ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― RTO Push Up • • Tuck Planche • Ring Elbow Lever RTO Archer PU • • OA Straddle Elbow Lever RTO PP PU • • One Arm Elbow Lever • • • • 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 • ― ― ― ― ― ― ― RTO Maltese PU Ring Wall PP PU Wall PP Push Up Wall Maltese PU ― • • • • • Ring OA Push Up ― ― ― ― ― ― ― ― Ring Wall Maltese PU Abbreviations 2H Adv BL C2B FL Plank Straddle One Arm Plank • PP Push Up ― ― ― ― ― ― • One Leg Planche • Planche • SA Str PL to HS ― • Ring Planche • Inverted Cross • Core | ― ― ― ― ― ― ― ― Ring Straddle PL • Ring One Leg PL • • Ring Adv Tuck PL PU Str Planche PU • • Ring Straddle PL PU OL Planche PU • ― ― ― ― ― ― ― ― ― ― ― ― ― ― Planche Push Up • Ring Planche • Ring OL Planche PU • Ring Planche Push Up • Maltese • | | • • | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | • Rev Hyperextension • Hyperextension • Arch Body Hold Banded Pallof Press • Ring Pallof Press • • OA Plank • OA OL Plank • • • • • • • • 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 • • • • • • • • Knees Ab Wheel Straight Leg Ab Wheel Ramp Straight Leg Ab Wheel Neg Straight Leg Ab Wheel ― ― ― ― ― ― ― ― ― ― ― ― One Arm Dragon Press • • Weighted Ab Wheel • One Arm Ab Wheel ― ― ― ― ― ― ― ― ― ― ― ― ― ― References PL PP PU Rev RTO Hollow Hold • Tuck Up Crunch • Seated Pike Leg Lift • Tuck Dragon Flag Negative Advanced Tuck Dragon Flag ― ― ― ― ― ― ― ― ― ― ―― 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 | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | - - - - - - 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 • • • • • Cossack Squat Partial Pistol Squat Assisted Pistol Squat Pistol Squat Beginner Shrimp Squat • Int Shrimp Squat • ― ― ― ― ― ― ― ― ― ― • Weighted Pistol Squat • Natural One Leg Press ― Shrimp Squat • Two Hand Shrimp Squat • Elevated 2H Shrimp Squat • Nordic Curl Negative Nordic Curl Nordic Curl Arms Overhead Tuck One Leg Nordic Curl • • • • ― ― ― ― ― ― ― ― ― ― ― • Elevated Friction Pistol Squat ― One Leg Nordic Curl • Legend ―― Beginner • • Intermediate • • Advanced • • Elite • • Milestone • • Customize Choose File - Make a Copy to customize this sheet by highlighting what you have achieved. Send comments & suggestions to u/shellerik Iron Cross Prerequisite ∆ Skill Achieved