YOU CAN BUY A PRINT OF THESE PROGRESSION

3. PUSHING
1. Warmup + Mobility Horizontal Vertical
1 Pushups R&S Handstand R&S
2 Jumping Jacks Wall Pushups 3*8 Bent knee bench dips
3 Lunges Incline Pushup 3*8 2 min
4 Huggers Kneeling Pushup 3*8 2 min
5 Jumping Squats Half Way Pushup 3*8 3*8
6 Run Normal Pushup 3*8 3*8
7 Sprints
or easier version than Elbows in Pushup 3*8 3*8
8 what
Scapula
youPuhsups
currently Diamond Pushup 3*8 Incilne pike pushup 3*8
9 perform Wide Grip 3*8 Incline Pike Diamond Pushup 3*8
10 Decline Pushups 3*8 Pike Pushup 3*8
11 2. Skill Work 3*8 Pike Pushup 32323Diamond 3*8
12 Decline diamond pushup 3*8 Decline pike pushups 3*8
13 Uneven Pushups 3*8 Decline pike diamond pushup 3*8
14 Uneven lever pushup 3*8 Decline Pike Pushup Shoulder Taps 3*8
15 Mobility Wall one arm 3*8 Wall assisted Head Stand 2min
16 Shoulder Dislocates Incline one arm 3*8 Free Head Stand 3 sec each side

17 Deep Squat Straddle One Arm Pu 3*8 Wall Assisted Hand Stand 3*8

18 Foam Rolling Half One Arm Pushup 3*8 3*8

Handstand Hold Aganst the

19 One Arm Pushup 3*8 Wall 3*8
Handstand Hold Against the
Decline one arm pus 3*8 Wall + Shrugs 3*8

Handstand Shuffle- balance

from left to right shuffle 3*8

Handstand stomach to the wall

straddle hold
Handstand with stomach to the
wall struddle + shoulder taps 1min
Switch, back to the wall
shoulder taps
Half Handstand pushup
Handstand Pushup
Wall Handstand Diamond Pushup
Uneven Handstand
Lever Handstand
One arm 1/2 Handstand Pushup
One Arm Handstand Pushup
Lever Handstand
One Arm Handstand Pushup
E PROGRESSIONS HERE http://bit.ly/progressionposter
4. Pulling
Vertical Horizontal Vertical
Dips R&SHorizontal Row (Front Lever) R&S Pullup R&S
Bent knee bench dips. Vertical Pulls Vertical Pulls
Straight legs bench dips.Inverted rows legs bent (horizontalHorizontal
row) Pulls with legs bent
One elevated leg, straight legs bench dipsInverted rows legs straight Horizontal Pulls
Elevated legs bench dips. Inverted rows one leg extended Dead hangthe
Chin over 1 min
bar
One extended leg, elevated legs bench dips.Inverted rows legs elevated hold 15 sec
Legs supported dipsInverted rows legs elevated one leg extended Negative Chinup 25 sec
but performed on a dips station by using a Tuck
benchKnees
behindfront
melever
for assistance.
rows Negativepullup/
Jacknife Chinupbox25 Bulgarian split squats
One leg supported dips. Tuck
Tuck Lever
Lever HoldHold
Pull assisted
Step 8. Assisted Begginer Shrimp Squat
Jumping and 5s eccentric dips and Through PullupArm
Bent (leg(90
or bands
Half dips (top half). Flat Back Front Lever Hold degree) hold
Dips One Tuck Knee One Leg Extended Rows/ SingleNegative leg pullup Box Squat Leg Hanging
Legs forward dips. Struddle Legs Front Rows Half Pullup
Modified Russian dips Front Lever Rows With a Band Pull Up
a.k.a. chicken dips). These will require a set or
Front
parallel
Leverbars. Close grip Pullup Assisted one legged squat/
sec each side Front Lever Pulls Wide grip Pullup Balance assisted one legged squats
One Arm Front
Lever Uneven pullup
Assisted 1 orm
Pullup

Assisted 1 arm
Ice cream maker Pullup Negative

One-arm front lever 1/2 One Arm pullup Intermediate shrimps/ Superman squat.

One Arm Pullup

Next --> Back lever

oster
5 Leg Work 6. Core work

Pistol Squat R&S Leg Raises Bridges

R&S(no changes, excatly same
R&S
as CC)
Shoulderstand
Squat Knee tucks Short Bridges
Assisted Squat Flast knee raisies Straight Bridges
Half Squat Flat bent leg raises Angeled bridges
Full squat Flat Frog Raises Head bridges
Close squat Flat straight leg raising Half Brisges
Bulgarian split squats Hanging bent knee raises Full Bridges
Begginer Shrimp Squat Forearm straght leg raises Wall Walking down
Box Squat
Single Leg Box Hanging frog raises Wall walking up
Squat Hanging straight leg raises Closing bridge
Box Squat Leg Hanging Hanging bent leg V raises Stand to stand bridge
Uneven
1/2 Squat
one legged Hanging straight leg V raises
squat Hanging toes to the bar
Assisted one legged squat/ Hanging V Raise Windshield Wipers
Balance assisted one legged squats One Arm Hanging V Raise Windshield Wipers
Weighted one leg
squat

PISTOL Your Daily Workout Routine Structure

Warmup + Mobility (5min)-
start with a quick warmup and
Renegade pistols mobility exercises
Skill Work (10min) choose the skill you are working towards eg Handstand work, support
Intermediate shrimps/ Superman squat.practice.

Strenght Work (40 min) - Pick appropriate exercise from all the sections (Pushing,
Pulling, Legs and Core). Perform # of sets and reps according to your goal, otherwise
stay with a basic routine fo 3 sets *6-10 reps, 1 min rest in between sets. Progress when
Advanced shrimps. easily can do 3*10.. P

More advanced shrimp when you

Conditioning 5-10 minutes - optional

The Elevated Shrimp Static Streaches (5min) cool down

You are a rockstar!

Advanced shrimps. Hold your back foot ( the opposite) in your hand throughout the exercise. Your knee must touch the floor in
More advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try to go up
The Elevated Shrimp
 7.
Conditioning
(optional) 8. Streatches

Bodyline Work (Plank)R&S

Sprints Pectorals stretch
Hollow Jump Rope
Jumping Chest Stretch
Cobra and Cat
Arch Jacks Stretch
Pecs and rotator
Plank Burpees
Jumping cuffs stretch.
Reverse Plank Lunges Wrist Flexor Stretch
Side Plank Bastards Quad stretch
V sit Hamstring
Short strech.
and Long
Abductors Stretches
Hip Flexor Stretch
Glute Stretch

Reps and Sets Cheat Sheet (R&S)

Sets and Reps Rest Times

rds eg Handstand work, support Stre
nght 3*6-10 1-2min

Mas
all the sections (Pushing, s
ording to your goal, otherwise (hyp
n between sets. Progress when ertro
phy) 3-6*6-12reps 0.5-2 min
End
uran
ce 5*12+ 0.5-2 min

ercise. Your knee must touch the floor in a controlled manner.

nga nd then you try to go up
 Exercise Progression
8 Weeks Beginner
Name Routine Horizontal Lever 3*10
Week Day 1 pullup/ box
Jacknife Day 2 Day 3
Aga assisted etc tec
Rob
Amar
# Reps Goal # Reps Performed Progression notes Final Goals: 3 x 8

Day 4 Day 5 Day 6 Day 7 Day 8

 Pistol Squat

Reps/S
# Exercise name Picture ets

1 Shoulderstand Squat

2 Supported Squat

3 3. Half squat

4 Full squat
5 Close squat

2* 10
on
each
6 Bulgarian split squats side

7 Begginer Shripm squat 3* 8

8 3*8

Skill
Practic
e:
prcatic
e unlti
you
feel
you ve
got
Single legs box squat - down balanc
9 from behind e
 Skill
Practic
e:
prcatic
e unlti
you
feel
you ve
got
balanc
10 Box squat hanging on a side e + 3*8

11 Uneven Squat 3*8

12 1/2 one legged squat 3*8

13

14Balance assisted one legged squats 3*8

15 Weighted one leg squat 3*8

16 PISTOL 3*8

2*8 on
each
17 Renegade pistols side

Intermediate
18 shrimps/ Superman squat.

19 Advanced shrimps.
20 More advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try to go up

21 The Elevated Shrimp

22
Squat Horizontal Pushing
35 Pushup

Description Name Picture Reps/ Sets

Wall pushups

Incline Pushup

Kneeling
Pushup

Half Way Pushup

 Normal Pushup

Elbows in pushuups

Diamond Pushups

Wide Grip

Decline Pushups/ wall pushups

Decline diamond pushup

Uneven Pushups

Uneven lever pushup

Wall one arm

Incline one arm

 Straddle One Arm Push-Ups

1/2 one arm pushup

VIDEO? One arm pusshups

Same as shrimp squats, but your back foot must

come off the floor before you come back up. This
variation shifts the emphasis of the exercise to your
quadriceps. Decline one arm pushup

Hold your back foot in your hand throughout the

exercise. Your knee must touch the floor in a
controlled manner.
th arms, while kneelinga nd then you try to go up
 Vertical Pushing
Handstand
Reps
Descriptio /
n Name Picture Sets Description

Incilne pike pushup Horizontal Pulls with legs

Incline Pike diamond pushup Horizontal Pulls with Legs S

Pike pushup Horizontal Pulls one leg ext

 pike pushup diamond Horizontal Pulls legs elev

Decline pike pushups Horizontal Pulls legs elevated one

Decline pike diamond pushup

Decline Pike Pushup shoulder taps

3 balance steps: 1 Wall assisted head stand

2.Free head stand
3.Should stand headstand
Handstand Hold

Handstand shrugs One tuck knee one leg extended ro

Handstand Shuffle Struddle legs front row

Handstand stomach to the wall straddle

hold Front lever rows with ba

Handtsand with stomach to the wall

struddle shoulder taps
Switch, back to the wall shoulder taps

Step 17. Half Handstand pushup

Step 18. Handstand Pushup

Step 19Wall Handstand diamond pushup

Step 20. UNeven handtsand

Step 22. Lever Handstand

One arm 1/2 handtsand pushup

Step 24 One arm handstand pushup

 Horizonal Pulling
Rows/Levers

Reps/
Name Picture Sets Description

Vertical Pulls

Horizontal Pulls with legs bent Horizontal Pulls with le

Horizontal Pulls with Legs Straight

Horizontal Pulls one leg extended

 Horizontal Pulls legs elevated

orizontal Pulls legs elevated one leg extended

You may have trouble just holding this

position at first, so I recommend getting
yourself upside-down anyway you can
and lowering yourself down and through
the position. The picture below would be
After workingI would
the position the negative motion
begin with before
Tuck Knees through
loweringthe tuck
down lever,into
slowly you’ll
theeventually
tuck lever
negatives find that you can slow down the skill and
position
stop it at certain points. When you can
stop the skill with your hips and
shoulders in a horizontal line, then begin
working the hold for extended periods.
As I mentioned before, I like to look
down at my feet to determine when my
body has hit the correct position.

Good ways to measure progression at

this point is to count to yourself and try to
beat your previous times. Or to try and
reach a predetermined period of time
(e.g., 60 seconds) in the least amount of
Tuck lever Hold holds.

Tuck Lever Hold Pull

and Through
 flat back front lever

ne tuck knee one leg extended rows/ single leg

Struddle legs front rows

Front lever rows with bands

Front lever Step 13. Close grip

Progress to: the
horizontal front lever
position pull-up to
the rings.
Ice cream maker
One-arm front lever
 Vertical Pulling
One Arm Pullup

Reps/
Name Picture Sets Description Leg Raises

Vertical Pulls Knee tucks

Horizontal Pulls with legs bent Flat Knee Raises

Horizontal Pulls with

Legs Straight Flat Bent Leg Raises

Dead Hang 1 min

Chin over the bar
hold Flat Straight Leg Raising

Negative Chinup Forearm Knee Raises Forearm Straight Leg Raises

Negative Chinup 25 Hanging knee raises

Jacknife Pullup Forearm straght leg raises

Assisted Pullup (leg Hanging bent leg

or bands) raises
 Bent Arm (90
degree) hold

Negative Pullup

Half Pullup Straight Leg Raises

Pull Up Hanging Bent Leg V Raises

Step 13. Close grip Pullup Hanging Straight Leg V Raises

 Hanging straight
Wide Grip Pullup legs to the bar

Uneven Pullup Hanging V-raise windshield wipers

One arm Hanging V-

Towel Assisted One raise windshield
Arm Pullup Negative wipers

Towel Assisted One

Arm Pullup

1/2 One Arm Pullup

One Arm Pullup
 Core work

Reps
and
Pictures Sets Description Bridges PICTURES

Short Bridges ALL SAME AS CC

Straight Bridges

Leg Raises Angeled bridges

Head bridges
t Leg Raising Half Brisges

orearm Straight Leg Raises Full Bridges

Wall Walking down

aght leg raises Wall walking up

Closing bridge
 Stand to stand bridge

t Leg V Raises v up

ght Leg V Raises lying kleg extenbsin

 arch

windshield wipers
 Streatches

Reps and Sets Description Pectorals stretch Pictures Reps and Sets
Lats Stretch

Triceps and lats

stretch.

Pecs and rotator

cuffs stretch.

This calf stretch

Quadriceps stretch
Hamstring strech.

Adductors and
hamstrings stretch

Cobra stretch

Cat streatch
Conditioning
(optional)
Sprints

Jump Rope
Jumping Jacks

Burpees
 Reps and PUSHING
Your Daily Workout Mobility Exercises Horizontal Sets
Pushup1 min rest between each set
Warmup 1 Wall pushups 3*8
Mobility 2 Incline Pushup 3*8
Skill Work 3 Kneeling Pushup 3*8
Horizontal Pulling 4 Half Way Pushup 3*8
Horizontal Pushing 5 Normal Pushup 3*8
Veritical Pulling 6 Elbows in pushuups 3*8
Vertical Pushing 7 Diamond Pushups 3*8
Legs 8 Wide Grip 3*8
Core work Decline
9 Pushups/ wall pushups3*8
Static Streaches 10 3*8
11
Decline diamond pushup 3*8
12 Uneven Pushups 3*8
13Uneven lever pushup 3*8
14 Wall one arm 3*8
15 Incline one arm 3*8
16 Straddle One Arm Pu 3*8
17 1/2 one arm pushup 3*8
18 One arm pusshups 3*8

19 Decline one arm pus 3*8

 Reps
PUSHING Reps Pulling
and
Vertical
Reps and and Sets Vertical sets
Handstand Sets Dips Pullup Horizontal Row (Front Leve
Incilne pike pushup box dips 3*8 Wall Pullups
Incline Pike diamond pushup 2 min triceps dips 3*8
Horizontal Pulls with legsInverted
bent rows legs bent (horizon
Pike pushup 2 min front dip on a bar 3*8 Horizontal Pulls
Step 3. Dead hang 1 Inverted rows legs straigh
pike pushup diamond 3*8 Weighted Dips 3*8 min
Step 4. Chin over Inverted rows one leg exten
Decline pike pushups 3*8 3*8 the bar hold 15 sec
Decline pike diamond pushup 3*8 3*8 Step
Step5.6Negative
NegativeChinup 25 sec
Decline Pike Pushup shoulder taps 3*8 3*8 Step
Chinup 25
7.Jacknife Tuck Kneews front lever ro
Wall assisted head stand 3*8 3*8 pullup/ box assisted
Step 8. Assisted
Free head stand 3*8 3*8 Pullup
Step 10.(leg or bands
Bent One tuck knee one leg extended row
Arm
Should stand headstand 3*8 3*8 (90 degree) hold Struddle legs front rows
3*8 3*8 Step 10. Negative pullup
Handstand Hold 3*8 3*8 Step 11. Half Pullup
Handstand shrugs
Handtsand - bakance from left 3*8 3*8 Step 12. Pull Up Hanging V raise windhield wi
to right shuffle
Handstand stomach to the wall 2min 3*8 Step 13. Close grip Pullup
straddle hold
Handtsand with stomach to the3 sec each side 3*8 Step 14.15.
Step Wide grip Pullup
Uneven
wall struddle
Switch, shoulder
back to the walltaps 3*8 3*8 Step
pullup16. Assisted 1
shoulder taps 3*8 3*8 Step
orm Pullup
17. Assisted 1
Step 17. Half Handstand pushup 3*8 3*8 arm Pullup Negative
Step 18. 1/2 One
Step 18. Handstand Pushup 3*8 3*8 Arm pullup
Step 19 One Arm
Step 19Wall Handstand diamond 3*8 Pullup
Step 20. UNeven handtsand
Step 22. Lever Handstand 12.
1minIntermediate shrimps/ Superman squat.Next
Same-->as
Back
shrimp
leversquats, but your back foot must c
One arm 1/2 handtsand pushup
Step 24 One arm handstand pushup
Step 23 Lever Handstand
Step 24 One arm handstand pushup
 Pulling Leg Work Core work
Horizontal Bodyline Work
Horizontal Row (Front Lever) Pistol
Step 1. Squat Leg Raises Plank Bridges
Vertical Pulls ShoulderstandYou can start with Plank progression Kneeling Plank Short Bridges
Inverted rows legs bent (horizontalSquatrow) Kneeling Side Plank Straight Bridges
Inverted rows legs straight2. Supported Squat Knee tucks Plank Angeled bridges
Inverted rows one leg extended3. Half squat Flast knee raisies Side Plank Head bridges
Inverted rows legs elevated 4. Full squat Flat bent leg raises Decline plank Half Brisges
nverted rows legs elevated one leg 5. extended
Close squat Flat straight leg raising Leg lift Plank Full Bridges
Tuck Kneews front lever rowsBulgarian split squats
Hanging bent knee raises Arm and leg lift plank Wall Walking down
flat back front lever Begginer
Box Squat Shripm
coachsquat
Forearm straght leg raisesextended okank Wall walking up
ne tuck knee one leg extended rows/ carl single leg Hanging straight leg raises Wall Plank Closing bridge
Struddle legs front rows Hanging bent leg V raises othrr core exercises Stand to stand bridge
Single legs box Front
squatlever
- down
rowsfromBox
behind, then
squats/ or hanging
Hanging
chair on straight
the sideleg
(skill
V raises
development)
dish
front lever pulls squats Haning toes to the bat
Hanging V raise windhield Assisted
wipersone legged squat/ v up
One arm hanging Balance
kne assisted one legged squats lying kleg extenbsin
Weighted one leg s arch
Progress to rear support
the horizontal front lever position pull-up to the rings. progesrr to dragon flag
Ice cream maker

One-arm front lever single legged squat

Weighted one legged squat

Renegade pistols
p squats, but your back foot must come off the floor before you come back up. This variation shifts the emphasis of the exercise to your qua
Advanced shrimps. Hold your back foot in your hand throughout the exercise. Your knee must touch the fl
Advanced shrimps. Hold your back foot ( the opposite) in your hand throughout the exercise. Your knee m
More advanced shrimp when you grab both your back leg with both arms, while kneelinga nd then you try
The Elevated Shrimp
 Conditioning
Streatches (optional)
Sprints
Pectorals stretch Jump Rope
Lats Stretch
Triceps and lats Jumping Jacks
stretch.
Pecs and rotator Burpees
cuffs stretch.
This calf stretch
Quadriceps stretch
Hamstring and
Adductors strech.
hamstrings stretch
Cobra stretch
Cat streatch
tand bridge

o dragon flag

hasis of the exercise to your quadriceps.

cise. Your knee must touch the floor in a controlled manner.
ghout the exercise. Your knee must touch the floor in a controlled manner.
while kneelinga nd then you try to go up