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
|
- - - - 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 Arm Row • |
• One Leg Back Lever
|
• 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 •
|
|
Iron Cross Progression • |
• German Hang Pullout
Iron Cross • |
• Bent Arm Pull Up to BL
Iron Cross to BL • |
• Handstand Lower to BL
|
|
|
|
|
- - - - - Back - - - - -
Vertical Pull
Vertical Push
|
|
|
|
|
OA Elbow Lever Press to OA HS •
|
|
|
Abbreviations
2H
Adv
BL
C2B
FL
Two Hand
Advanced
Back Lever
Chest to Bar
Front Lever
HeS
HLR
HS
ICM
Int
Horizontal Push
|
Core
Legs
|
|
|
|
| - - - - - - Push - - - - - - - - - - Down - - - - - - - - - - Up - - - - Pull
|
|
|
|
Scapular Pull •
|
Sup Hold • = •
Wall Plank •
|
Incline Push Up •
Plank •
| • Assisted Squat
OL Deadlift •
• Rev Hyperextension
Arch Hang •
|
Dip Neg •
Wall Headstand •
|
Push Up •
Straddle One Arm Plank •
| • Parallel Squat
90° Hip NC •
• Hyperextension
Pull Up Negative •
Dip •
Wall Handstand •
|
Diamond Push Up •
|
| • Full Squat
45° Hip NC •
• Side Plank
• Arch Body Hold
Pull Up • = •
Tuck L-Sit Dip •
Handstand •
|
|
|
|
L-Sit Dip •
|
|
Banded Pallof Press •
|
|
|
|
Ring Pallof Press •
|
Split Squat •
• Reverse Plank
• Planche Lean
|
|
| • OA Plank
|
Bulgarian Split Squat •
• Ring L-Sit Pull Up
• Foot Sup L-Sit
• Shoulder Bridge
• Frog Stand / Crow Pose
|
|
| • OA OL Plank
Hollow Hold • |
• One Leg L-Sit
• Table Bridge
|
|
|
Tuck Up Crunch • |
• Tuck L-Sit
• Angled Bridge
|
| • PP Push Up
|
Seated Pike Leg Lift • |
Step Up •
• L-Sit Pull Up
• One Leg Bent L-Sit
• Head Bridge
• Straight Arm Frog Stand / Crane Pose
|
|
|
|
Deep Step Up •
• L-Sit
• Bridge / Wheel
C2B Pull Up •
|
Ring Frog Stand • |
|
• Straddle L-Sit
• Decline Bridge
• Pike Push Up
MU Neg •
|
|
| • Cossack Squat
• One Leg Bridge
• Decline Pike PU
• Hanging Knees to Chest
Kipping MU •
|
Ring Sup Hold •
|
|
| • Partial Pistol Squat
• Decline OL Bridge
• Straddle Elbow Lever
• Hanging Leg Raise T2B
|
RTO Sup Hold •
|
Ring Wide PU •
|
| • Assisted Pistol Squat
• One Leg Elbow Lever
• Ankle Weight HLR T2B
|
Ring Dip Neg •
|
Ring Push Up •
|
| • Pistol Squat
• Elbow Lever
• One Arm HLR T2B
Support Press •
Ring Dip •
Wall HeS PU Neg • |
|
|
Tuck Flag •
RTO Dip •
Wall HeS PU • | • Archer Push Up
|
Tuck Dragon Flag Negative • |
Beginner Shrimp Squat •
|
Bulgarian Dip •
| • Ring Archer PU
|
Advanced Tuck Dragon Flag • |
Int Shrimp Squat •
―
―――――
― | ―
―――――――
―
―
――――――
―――――――
―
――――――
―――――――――
― ― ― ― ― ― ― ― ― ― ――
―――――――――
―
―
|
|
|
OA Head Bridge •
Wall HS PU • |
RTO Push Up •
|
Straddle / One Leg Dragon Flag • | • Weighted Pistol Squat
• Pullover
• Vertical Flag
• Tuck Planche
• Ring Elbow Lever
OA Bridge •
Headstand PU • |
RTO Archer PU •
|
Dragon Flag • | • Natural One Leg Press
• Adv Tuck Flag
• OA Straddle Elbow Lever
Muscle Up •
HS PU • |
RTO PP PU •
|
Ankle Weight Dragon Flag • |
• Straddle Flag
• One Arm Elbow Lever
Wide Muscle Up •
|
|
OA Dragon Flag • |
Shrimp Squat •
• Human Flag
Strict Bar MU •
|
Ring L-Sit Dip •
| • Incline OA PU
Ring SA Frog Stand • |
OL Dragon Press • |
Two Hand Shrimp Squat •
• Ring Shld Stand
L-Sit Muscle Up •
|
Ring Wide Dip •
| • Straddle OA PU
Tuck Planche PU •
Ring Tuck Planche • |
Dragon Press • |
Elevated 2H Shrimp Squat •
• Ring HS
|
RTO 45° Dip •
| • Ring Str OA PU
Adv Tuck PL PU •
|
|
• Ring Ab Rollout
|
RTO 75° Dip •
Ring Wide HS PU • | • One Arm Push Up
|
|
Nordic Curl Negative •
• Ring Wide Pull Up
|
Ring Strap HS PU • |
| • Knees Ab Wheel
|
Nordic Curl •
• Ring Wide L-Pull Up
• Adv Tuck PL
• Ring Tuck PL PU
|
|
| • Straight Leg Ab Wheel Ramp
|
Nordic Curl Arms Overhead •
• Typewriter Pull Up
• RTO L-Sit
• Str Planche
|
|
Ring Adv Tuck PL • | • Straight Leg Ab Wheel Neg
|
Tuck One Leg Nordic Curl •
• Archer Pull Up
• 45° V-Sit
• Tuck Handstand
|
|
| • Straight Leg Ab Wheel
|
• OA Pull Up Neg
• 90° V-Sit
• OA HS Progression
―――――――
― | ―
―――――――
―
――――――――
―――――――
―
――――――
―
―――――――
――――――――――――
―――――――――――
―
|
|
|
|
RTO 90° Dip •
|
RTO Maltese PU •
Ring Straddle PL • |
One Arm Dragon Press • | • Elevated Friction Pistol Squat
• One Arm Pull Up
• Straddle OA HS
• One Leg Planche
|
|
Ring Wall PP PU •
Ring One Leg PL • |
|
• Straight OA HS
• Planche
OA Straight MU •
|
|
Wall PP Push Up •
| • Weighted Ab Wheel
|
One Leg Nordic Curl •
• 120° V-Sit
• SA Str PL to HS
|
Ring HS Push Up • |
Wall Maltese PU •
| • One Arm Ab Wheel
|
• 140° V-Sit
• Ring Adv Tuck PL PU
|
|
Str Planche PU •
|
|
• 155° V-Sit
• Ring Straddle PL PU
Legend
|
| • Ring OA Push Up
OL Planche PU •
|
|
• 170° V-Sit
――――――――― | ―
―――――――――
――――――――― | ――――――――
―
――――――
―
―――――――
| ―――――――――――――― | ――
Ring Wall Maltese PU •
|
|
Planche Push Up •
Ring Planche • |
|
• High One Arm Pull Up
• Manna
Beginner
•
•
|
|
|
|
• Additional HS Variations
Headstand
Hanging Leg Raise
Handstand
Ice Cream Maker
Intermediate
MU
NC
Neg
OA
OL
Muscle Up
Nordic Curl
Negative
One Arm
One Leg
Ring Planche •
Inverted Cross •
Ring OL Planche PU •
Ring Planche Push Up •
|
Maltese • |
|
References
PL
PP
PU
Rev
RTO
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
Exercise Chart
Recommended Routine
Exercise Wiki
Bodyweight Training
1920 x 1080 Wallpaper
|
|
|
Intermediate
•
•
Advanced
•
•
Elite
•
•
Milestone
•
•
Iron Cross
Prerequisite
∆
Skill
Achieved
Customize
Choose File - Make a Copy
to customize this sheet by
highlighting what you have
achieved. Send comments
& suggestions to u/shellerik
Bodyweight Fitness Progressions
Horizontal 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 Arm Row • |
• One Leg Back Lever
|
• 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 •
|
• Circle Front Lever
|
|
• German Hang Pullout
|
• Bent Arm Pull Up to Back Lever
|
• Handstand Lower to Back Lever
|
|
|
- - - - - Back - - - - -
Vertical Pull
|
Vertical Push
|
Two Hand
Advanced
Back Lever
Chest to Bar
Front Lever
HeS
HLR
HS
ICM
Int
Horizontal Push
|
Shoulders
Squat Sky Reach
Wrists
Bodyline Work
Also warm up using easier skills in each progression
Core
|
Legs
|
|
|
| - - - - - - Push - - - - - - - - - - Down - - - - - - - - - - Up - - - - Pull
|
|
|
|
Scapular Pull •
|
Sup Hold • = •
Wall Plank •
|
Incline Push Up •
Plank •
| • Assisted Squat
OL Deadlift •
• Rev Hyperextension
Arch Hang •
|
Dip Neg •
Wall Headstand •
|
Push Up •
One Arm Plank •
| • Parallel Squat
90° Hip NC •
• Hyperextension
Pull Up Negative •
Dip •
Wall Handstand •
|
Diamond Push Up •
|
| • Full Squat
45° Hip NC •
• Side Plank
• Arch Body Hold
Pull Up • = •
L-Sit Dip •
Handstand •
|
|
|
|
|
|
Banded Pallof Press •
|
|
|
|
Ring Pallof Press •
|
Split Squat •
• Reverse Plank
• Planche Lean
|
|
|
|
Bulgarian Split Squat •
• Ring L-Sit Pull Up
• Foot Sup L-Sit
• Shoulder Bridge
• Frog Stand / Crow Pose
|
|
| • OA OL Plank
Hollow Hold • |
• One Leg L-Sit
• Table Bridge
|
|
|
Tuck Up Crunch • |
• Tuck L-Sit
• Angled Bridge
|
| • PP Push Up
|
Seated Pike Leg Lift • |
Step Up •
• L-Sit Pull Up
• One Leg Bent L-Sit
• Head Bridge
• Straight Arm Frog Stand / Crane Pose
|
|
|
|
Deep Step Up •
• L-Sit
• Bridge / Wheel
C2B Pull Up •
|
Ring Frog Stand • |
|
• Straddle L-Sit
• Decline Bridge
• Pike Push Up
MU Neg •
|
|
| • Cossack Squat
• One Leg Bridge
• Decline Pike PU
• Hanging Knees to Chest
Kipping MU •
|
Ring Sup Hold •
|
|
| • Partial Pistol Squat
• Decline OL Bridge
• Straddle Elbow Lever
• Hanging Leg Raise T2B
|
RTO Sup Hold •
|
Ring Wide PU •
|
| • Assisted Pistol Squat
• One Leg Elbow Lever
• Ankle Weight HLR T2B
|
Ring Dip Neg •
|
Ring Push Up •
|
| • Pistol Squat
• Elbow Lever
• One Arm HLR T2B
Support Press •
Ring Dip •
Wall HeS PU Neg • |
|
|
Tuck Flag •
RTO Dip •
Wall HeS PU • | • Archer Push Up
|
Tuck Dragon Flag Negative • |
Beginner Shrimp Squat •
|
Bulgarian Dip •
| • Ring Archer PU
|
Advanced Tuck Dragon Flag • |
Int Shrimp Squat •
―
―――――
― | ―
―――――――
―
―
――――――
―――――――
―
――――――
―――――――――
― ― ― ― ― ― ― ― ― ― ――
―――――――――
―
―
|
|
|
OA Head Bridge •
Wall HS PU • |
RTO Push Up •
|
Straddle / One Leg Dragon Flag • | • Weighted Pistol Squat
• Pullover
• Vertical Flag
• Tuck Planche
• Ring Elbow Lever
OA Bridge •
Headstand PU • |
RTO Archer PU •
|
Dragon Flag • | • Natural One Leg Press
• Adv Tuck Flag
• OA Straddle Elbow Lever
Muscle Up •
HS PU • |
RTO PP PU •
|
Ankle Weight Dragon Flag • |
• Straddle Flag
• One Arm Elbow Lever
Wide Muscle Up •
|
|
OA Dragon Flag • |
Adv Shrimp Squat •
• Human Flag
Strict Bar MU •
|
Ring L-Sit Dip •
| • Incline OA PU
Ring SA Frog Stand • |
OL Dragon Press • |
Two Hand Shrimp Squat •
• Ring Shld Stand
L-Sit Muscle Up •
|
Ring Wide Dip •
| • Straddle OA PU
Tuck Planche PU •
Ring Tuck Planche • |
Dragon Press • |
Elevated 2H Shrimp Squat •
• Ring HS
|
RTO 45° Dip •
| • Ring Str OA PU
Adv Tuck PL PU •
|
|
• Ring Ab Rollout
|
RTO 75° Dip •
Ring Wide HS PU • | • One Arm PU
|
|
Nordic Curl Negative •
• Ring Wide Pull Up
|
Ring Strap HS PU • |
| • Knees Ab Wheel
|
Nordic Curl •
• Ring Wide L-Pull Up
• Adv Tuck PL
• Ring Tuck PL PU
|
|
| • Straight Leg Ab Wheel Ramp
|
Nordic Curl Arms Overhead •
• Typewriter Pull Up
• RTO L-Sit
• Str Planche
|
|
Ring Adv Tuck PL • | • Straight Leg Ab Wheel Neg
|
Tuck One Leg Nordic Curl •
• Archer Pull Up
• 45° V-Sit
• Tuck Handstand
|
|
| • Straight Leg Ab Wheel
|
• OA Pull Up Neg
• 90° V-Sit
• OA HS Progression
―――――――
― | ―
―――――――
―
――――――――
―――――――
―
――――――
―
―――――――
――――――――――――
―――――――――――
―
|
|
|
|
RTO 90° Dip •
|
RTO Maltese PU •
Ring Straddle PL • |
One Arm Dragon Press • | • Elevated Friction Pistol Squat
• One Arm Pull Up
• Straddle OA HS
• One Leg Planche
|
|
Ring Wall PP PU •
Ring One Leg PL • |
|
• Straight OA HS
• Planche
OA Straight MU •
|
|
Wall PP Push Up •
| • Weighted Ab Wheel
|
One Leg Nordic Curl •
• 120° V-Sit
• SA Str PL to HS
|
Ring HS Push Up • |
Wall Maltese PU •
| • One Arm Ab Wheel
|
• 140° V-Sit
• Ring Adv Tuck PL PU
|
|
Str Planche PU •
|
|
• 155° V-Sit
• Ring Straddle PL PU
Legend
|
| • Ring OA PU
OL Planche PU •
|
|
• 170° V-Sit
――――――――― | ―
―――――――――
――――――――― | ――――――――
―
――――――
―
―――――――
― | ―――
| ―
Iron Cross prerequisites are
Ring Wall Maltese PU •
|
|
Planche Push Up •
Ring Planche • |
highlighted in yellow
|
• High One Arm Pull Up
• Manna
Beginner
•
|
|
|
|
• Additional HS Variations
• Iron Cross Progression
|
Elbow Lever Press to OA HS •
|
Ring Planche •
Ring OL Planche PU •
|
|
• Iron Cross
Intermediate
•
|
|
Inverted Cross •
Maltese • |
|
•
• Iron Cross to Back Lever
Ring Planche Push Up
|
|
Abbreviations
2H
Adv
BL
C2B
FL
Warm Up!
Headstand
Hanging Leg Raise
Handstand
Ice Cream Maker
Intermediate
MU
NC
Neg
OA
OL
Muscle Up
Nordic Curl
Negative
One Arm
One Leg
|
References
PL
PP
PU
Rev
RTO
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
Exercise Chart
Recommended Routine
Exercise Wiki
Bodyweight Training
|
Advanced
•
Elite
•
Updates
Choose File - Make a Copy
if you would like to customize
this sheet for yourself. Send
comments and suggestions to
u/shellerik on Reddit.
Milestone
Iron Cross
Prerequisite
•
Bodyweight Fitness Progressions
Horizontal Pull
|
- - - - Front - - - - -|
|
Tuck Skin the Cat • = •
Vertical Row • |
Adv Tuck Skin the Cat • = •
Incline Row • |
Pike Skin the Cat • = •
Row • |
Wide Row • |
|
|
|
• Tuck Back Lever
|
• 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 Arm Row • |
• One Leg Back Lever
|
• 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 •
• Circle Front Lever
|
|
• German Hang Pullout
|
• Bent Arm Pull Up to Back Lever
|
• Handstand Lower to Back Lever
|
|
|
- - - - - Back - - - - -
Vertical Pull
|
Vertical Push
|
Two Hand
Advanced
Back Lever
Chest to Bar
Front Lever
HeS
HLR
HS
ICM
Int
|
Core
|
Legs
Ring Planche Push Up
|
|
Abbreviations
2H
Adv
BL
C2B
FL
Horizontal Push
|
|
|
| - - - - - - Push - - - - - - - - - - Down - - - - - - - - - - Up - - - - Pull
|
|
|
|
|
|
|
| • Assisted Squat
Scapular Shrug •
Sup Hold • = •
Wall Plank •
Incline Push Up •
Rev Hyperextension •
OL Deadlift •
• Plank
|
|
|
| • Parallel Squat
90° Hip NC •
Arch Hang •
Dip Neg •
Wall Headstand •
Push Up •
Hyperextension •
• One Arm Plank
|
|
| • Full Squat
45° Hip NC •
Pull Up Negative •
Dip •
Wall Handstand •
Diamond Push Up •
Arch Body Hold •
• Side Plank
• Planche Lean
L-Sit Dip •
|
|
|
Pull Up • = •
Handstand •
• Frog Stand / Crow Pose
|
|
|
|
• Banded Pallof Press
|
|
|
|
Split Squat •
• Reverse Plank
• Ring Pallof Press
|
|
|
Plank • |
Bulgarian Split Squat •
• Ring L-Sit Pull Up
• Foot Sup L-Sit
• Shoulder Bridge
|
|
| • Hollow Hold
One Arm Plank • |
• One Leg L-Sit
• Table Bridge
|
|
| • Tuck Up Crunch
OA OL Plank • |
• Tuck L-Sit
• Angled Bridge
|
| • PP Push Up
| • Seated Pike Leg Lift
|
Step Up •
• L-Sit Pull Up
• One Leg Bent L-Sit
• Head Bridge
• Straight Arm Frog Stand / Crane Pose
|
|
|
|
Deep Step Up •
• L-Sit
• Bridge
|
|
Ring Frog Stand • |
|
C2B Pull Up •
• Straddle L-Sit
• Decline Bridge
|
|
Hanging Knees to Chest •
| • Cossack Squat
MU Neg •
• One Leg Bridge
• Pike Push Up
|
|
| • Partial Pistol Squat
Kipping MU •
Ring Sup Hold •
Hanging Leg Raise T2B •
• Decline OL Bridge
• Decline Pike PU
• Straddle Elbow Lever
|
|
|
Ankle Weight HLR T2B •
| • Assisted Pistol Squat
RTO Sup Hold •
• One Leg Elbow Lever
|
Ring Dip Neg •
|
Ring Wide PU •
|
One Arm HLR T2B •
| • Pistol Squat
• Elbow Lever
Support Press •
|
|
Ring Dip •
Wall HeS PU Neg • |
Ring Push Up •
Tuck Flag •
RTO Dip •
| • Tuck Dragon Flag Negative
|
Wall HeS PU • |
Beginner Shrimp Squat •
|
Bulgarian Dip •
| • Archer Push Up
| • Advanced Tuck Dragon Flag
|
Int Shrimp Squat •
―
―――――
― | ―
―――――――
―
―
――――――
―――――――
―
――――――
―――――――――
――――――――――――
―――――――――
―
―
|
|
|
|
| • Straddle / One Leg Dragon Flag
| • Weighted Pistol Squat
RTO Push Up •
• Pullover
• Vertical Flag
• OA Head Bridge
• Tuck Planche
• Ring Elbow Lever
|
RTO Archer PU •
| • Dragon Flag
| • Natural One Leg Press
• Adv Tuck Flag
• OA Bridge
• OA Straddle Elbow Lever
| • Ankle Weight Dragon Flag
|
Muscle Up •
Wall HS PU • |
RTO PP PU •
• Straddle Flag
• One Arm Elbow Lever
Wide Muscle Up •
|
|
Headstand PU • |
Adv Shrimp Squat •
• Human Flag
Strict Bar MU •
|
| • Incline OA PU
Ring SA Frog Stand • |
|
Ring L-Sit Dip •
Ring Ab Rollout •
Two Hand Shrimp Squat •
L-Sit Muscle Up •
|
Ring Wide Dip •
| • Straddle OA PU
Tuck Planche PU •
Ring Tuck Planche • |
|
Elevated 2H Shrimp Squat •
• Ring Shld Stand
|
RTO 45° Dip •
| • Ring Str OA PU
Adv Tuck PL PU •
|
Knees Ab Wheel • |
• Ring HS
|
RTO 75° Dip •
|
Straight Leg Ab Wheel Ramp • |
HS PU • | • One Arm PU
Nordic Curl Negative •
• Ring Wide Pull Up
|
Ring Wide HS PU • |
|
Straight Leg Ab Wheel Neg • |
Nordic Curl •
• Ring Wide L-Pull Up
• Adv Tuck PL
• Ring Tuck PL PU
|
Ring Strap HS PU • |
|
Nordic Curl Arms Overhead •
Straight Leg Ab Wheel • |
• Typewriter Pull Up
• RTO L-Sit
• Str Planche
|
|
Ring Adv Tuck PL • |
|
Tuck One Leg Nordic Curl •
• Archer Pull Up
• 45° V-Sit
|
|
| • One Arm Dragon Flag
|
• OA Pull Up Neg
• 90° V-Sit
• OA HS Progression
―――――――
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―
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―
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―
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―
|
|
|
|
RTO 90° Dip •
|
RTO Maltese PU •
Ring Straddle PL • | • Dragon Press
| • Elevated Friction Pistol Squat
• One Arm Pull Up
• One Arm Handstand
• One Leg Planche
|
|
Ring Wall PP PU •
Ring One Leg PL • | • One Arm Dragon Press
|
• Planche
OA Straight MU •
|
Ring Handstand Push Up • |
Wall PP Push Up •
|
|
One Leg Nordic Curl •
• 120° V-Sit
• SA Str PL to HS
|
|
Wall Maltese PU •
|
Weighted Ab Wheel • |
• 140° V-Sit
• Ring Adv Tuck PL PU
|
|
|
One Arm Ab Wheel • |
Str Planche PU •
• 155° V-Sit
• Ring Straddle PL PU
Legend
|
Iron Cross prerequisites are
| • Ring OA PU
OL Planche PU •
|
|
• 170° V-Sit
――――――――― | ―
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―
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―
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highlighted in yellow
| ―――――――――――――― | ―――
Ring Wall Maltese PU •
|
|
Ring Planche • |
|
Planche Push Up •
• High One Arm Pull Up
• Manna
• Iron Cross Progression
Beginner
•
|
|
|
|
• Iron Cross
|
|
Ring Planche •
Ring OL Planche PU •
|
|
• Iron Cross to Back Lever
Intermediate
•
|
|
Inverted Cross •
|
Maltese • |
•
Headstand
Hanging Leg Raise
Handstand
Ice Cream Maker
Intermediate
MU
NC
Neg
OA
OL
Muscle Up
Nordic Curl
Negative
One Arm
One Leg
|
References
PL
PP
PU
Rev
RTO
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
Exercise Chart
Recommended Routine
Exercise Wiki
Bodyweight Training
|
Advanced
•
Elite
•
Updates
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Milestone
Iron Cross
Prerequisite
•