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Convict Conditioning Reference

Convict Conditioning Reference

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Published by stereogod
Printable reference table for exercise progressions.
Printable reference table for exercise progressions.

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Published by: stereogod on Jan 22, 2012
Copyright:Attribution Non-commercial

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05/07/2014

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Convict Conditioning Reference
1 Big Four Exercises
B: Basic, I: Intermediate, P: Progression standard (Elite standard on master steps). sets x reps notation.Pushups Pectorals (major and minor), anterior(front) deltoid, tricepsLeg Raises Abdominals, obliques, rectus femoris, sar-torius, frontal hip complexProg. Exercise B I P Prog. Exercise B I P1. Wall Pushups 1x10 2x25 3x50 1. Knee Tucks 1x10 2x25 3x402. Incline Pushups 1x10 2x20 3x40 2. Flat Knee Raises 1x10 2x20 3x353. Kneeling Pushups 1x10 2x15 3x30 3. Flat Bent LegRaises1x10 2x15 3x304.
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Pushups 1x8 2x12 2x25 4. Flat Frog Raises 1x8 2x15 3x255. Full Pushups 1x5 2x10 2x20 5. Flat Straight LegRaises1x5 2x10 2x206. Close Pushups 1x5 2x10 2x20 6. Hanging KneeRaises1x5 2x10 2x157. Uneven Pushups 1x5 2x10 2x20 7. Hanging Bent LegRaises1x5 2x10 2x158.
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One-ArmPushups1x5 2x10 2x20 8. Hanging FrogRaises1x5 2x10 2x159. Lever Pushups 1x5 2x10 2x20 9. Partial StraightLeg Raises1x5 2x10 2x15Master. One ArmPushups1x5 2x10 1x100 Master. Hanging StraightLeg Raises1x5 2x10 2x30Squats Quads, butt, hamstrings, inner thighs,hips, calves, feetPull ups Latissimus dorsi teres, rhomboid andtrapezius, biceps, forearms and handsProg. Exercise B I P Prog. Exercise B I P1. ShoulderstandSquats1x10 2x25 3x50 1. Vertical Pulls 1x10 2x20 3x401
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. Bent Leg Hori-zontal Pulls1x10 2x20 3x302. Jackknife Squats 1x10 2x20 3x40 2. Horizontal Pulls 1x10 2x20 3x303. Supported Squats 1x10 2x15 3x30 3. Jackknife Pulls 1x10 2x15 3x204.
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Squats 1x8 2x35 2x50 4.
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Pullups 1x8 2x11 2x155. Full Squats 1x5 2x10 2x30 5. Full Pullups 1x5 2x8 2x106. Close Squats 1x5 2x10 2x20 6. Close Pullups 1x5 2x8 2x107. Uneven Squats 1x5 2x10 2x20 7. Uneven Pullups 1x5 2x7 2x98.
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One LegSquats1x5 2x10 2x20 8.
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One ArmPullups1x4 2x6 2x89. Assisted One LegSquats1x5 2x10 2x20 9. Assisted OneArm Pullups1x3 2x5 2x7Master. One Leg Squats 1x5 2x10 2x50 Master. One Arm Pullups 1x1 2x3 2x61

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