Pushup_LegLift

DATE

Pushup Series
1 Wall Pushups

Beginner

Intermediate

1 set 10

2 sets 25

2

Incline Pushups

1 set 10

2 sets 20

3

Kneeling Pushups

1 set 10

2 sets 15

4

Half Pushups

1 set 8

2 sets 12

5

Full Pushups

1 set 5

2 sets 10

6

Close Pushups

1 set 5

2 sets 10

7

Uneven Pushups

1 set 5

2 sets 10

7.5

One Arm Incline Wall Pushups

1 set 5

2 sets 10

7.6

1/2 One Arm Incline Table Pushups

1 set 5

2 sets 10

7.7

One Arm Incline Table Pushups

1 set 5

2 sets 10

8

1/2 One Arm Pushups

1 set 5

2 sets 10

9

Lever Pushups

1 set 5

2 sets 10

10

One Arm Pushups

1 set 5

2 sets 10

Page 1

Pushup_LegLift Extras:Calf Work Leg Lift Series 1 Knee Tucks Beginner Intermediate 1 set 10 2 sets 25 2 Flat Knee Raises 1 set 10 2 sets 20 3 Flat Bent Leg Raises 1 set 10 2 sets 15 4 Flat Frog Raises 1 set 8 2 sets 12 5 Flat Straight Leg Raises 1 set 5 2 sets 10 6 Hanging Knee Raises 1 set 5 2 sets 10 6. 7 Hanging Bent Leg Raises 1 set 5 2 sets 10 8 Hanging Frog Raises 1 set 5 2 sets 10 9 Partial Straight Leg Raises 1 set 5 2 sets 10 10 Straight Leg Raises 1 set 5 2 sets 10 Page 2 .5 Standing Single Leg Lift Holds 30 sec. 45 sec.

Pushup_LegLift A Progression Standard Warm-ups Work Set Challenge updated 09-16-2011 3 sets 50 3 sets 40 3 sets 30 2 sets 25 2 sets 20 2 sets 20 2 sets 20 (Both Sides) 2 sets 20 (Both Sides) 2 sets 20 (Both Sides) 2 sets 20 (Both Sides) 2 sets 20 (Both Sides) 2 sets 20 (Both Sides) 1 set 100 (Both Sides) Page 3 .

2 sets 15 2 sets 15 2 sets 15 2 sets 30 Page 4 .Pushup_LegLift Lunges Progression Standard Warm-ups Work Set Challenge 3 sets 40 3 sets 35 3 sets 30 3 sets 25 2 sets 20 2 sets 15 60 sec.

5 45°One-Arm Ring Pulls 1 set 10 2 sets 15 3 sets 20 7 Uneven Pullups 1 set 5 2 sets 7 2 sets 9 8 1/2 One Arm Pullups 1 set 4 2 sets 6 2 sets 8 9 Assisted One Arm Pullups 1 set 3 2 sets 5 2 sets 7 10 One Arm Pullups 1 set 1 2 sets 3 4 sets 6 Extras:Neck Work Page 1 .5 45°Ring Pulls 1 set 10 2 sets 20 3 sets 30 2 Horizontal Pulls 1 set 10 2 sets 20 3 sets 30 3 Jackknife Pulls 1 set 10 2 sets 15 3 sets 20 4 Half Pullups 1 set 8 2 sets 11 2 sets 15 5 Full Pullups 1 set 5 2 sets 8 2 sets 10 6 Close Pullups 1 set 5 2 sets 8 2 sets 10 6.Pullup_Squat DATE B Beginner Intermediate Progression Standard Pullup Series 1 Door Pulls 1 set 10 2 sets 20 3 sets 40 1.

5 Two Chair & Bulgarian Squats 1 set 5 2 sets 10 2 sets 20 6.Pullup_Squat Squat Series 1 Shoulderstand Squats Beginner Intermediate Progression Standard 1 set 10 2 sets 25 3 sets 50 2 Jacknife Squats 1 set 10 2 sets 20 3 sets 40 3 Supported Squats 1 set 10 2 sets 15 3 sets 30 4 Half Squats 1 set 8 2 sets 35 2 sets 50 5 Full Squats 1 set 5 2 sets 10 2 sets 30 6 Close Squats 1 set 5 2 sets 10 2 sets 20 6.7 Squated Pistols 1 set 5 2 sets 10 2 sets 20 7 Uneven Squats 1 set 5 2 sets 10 2 sets 20 8 1/2 One-Leg Squats 1 set 5 2 sets 10 2 sets 20 9 Assisted One Leg Squats 1 set 5 2 sets 10 2 sets 20 10 One-Leg Squats 1 set 5 2 sets 10 2 sets 50 Page 2 .

Pullup_Squat updated 09-16-2011 Warm-ups Work Set Challenge (Both Sides) (Both Sides) (Both Sides) (Both Sides) (Both Sides) Kettlebells Swings Page 3 .

Pullup_Squat Warm-ups Work Set Challenge (Both Sides) (Both Sides) (Both Sides) (Both Sides) (Both Sides) (Both Sides) Page 4 .

30 sec. 3. 2 Crow Stands 10 sec.5 #2 Page 1 Extras:Grip Work . 60 sec. 3 Wall Handstands 30 sec. 120 sec. 60 sec.5 Quarter HS Pushups 1 set 5 2 sets 10 2 sets 20 4 Half Handstand Pushups 1 set 5 2 sets 10 2 sets 20 5 Handstand Pushups 1 set 5 2 sets 10 2 sets 15 6 Close Handstand Pushups 1 set 5 2 sets 9 2 sets 12 7 Uneven Handstand Pushups 1 set 5 2 sets 8 2 sets 10 8 1/2 One-Arm HS Pushups 1 set 4 2 sets 6 2 sets 8 9 Lever Handstand Pushups 1 set 3 2 sets 4 2 sets 6 10 One-Arm HS Pushups 1 set 1 2 sets 2 1 set 5 Sport Trainer CoC #1 #1.2 V-Pushups 1 set 5 2 sets 10 2 sets 20 3. 120 sec.Bridge_Handstand DATE C Beginner Intermediate Progression Standard Handstand Series 1 Wall Headstands 30 sec. 60 sec.

Bridge_Handstand Hold Bridge Series 1 Short Bridges Beginner Intermediate Progression Standard 1 set 10 2 sets 25 3 sets 50 2 Straight Bridges 1 set 10 2 sets 20 3 sets 40 3 Angled Bridges 1 set 8 2 sets 15 3 sets 30 4 Head Bridges 1 set 8 2 sets 15 2 sets 25 5 Half Bridges 1 set 8 2 sets 15 2 sets 20 5.5 Wall Holds 1 set 6 2 sets 10 2 sets 15 6 Full Bridges 1 set 6 2 sets 10 2 sets 15 6.5 Half-Walkdown Bridges 1 set 3 2 sets 6 2 sets 10 7 Walkdown Bridges 1 set 3 2 sets 6 2 sets 10 8 Walkup Bridges 1 set 2 2 sets 4 2 sets 8 9 Closing Bridges 1 set 1 2 sets 3 2 sets 6 10 Stand-to-Stand Bridges 1 set 1 2 sets 3 2 sets 10-30 Page 2 .

Bridge_Handstand updated 09-16-2011 Warm-ups Work Set Challenge (Both Sides) (Both Sides) (Both Sides) (Both Sides) (Both Sides) Rep1 Rep2 Kettlebell s Turkish Get-ups Page 3 .

Bridge_Handstand sec. Warm-ups Work Set Challenge Page 4 .

Personal Best Pushup Leg Lift Pullup 1 X X X 2 X X 3 X X 4 X X X 5 X X 6 X X 7 X 8 9 10 Squat Handstand Bridge 1 X X X 2 X X X 3 X 4 X X 5 X 6 X 7 8 9 10 Page 1 .

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