START BODYWEIGHT .

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BASIC ROUTINE (perform 3 times a week)

QUICK OVERVIEW:
- START WITH A QUICK 5 MIN WARM UP FOLLOWED BY DYNAMIC STRETCHES
- PERFORM 3 SETS OF BETWEEN 4 AND 8 REPETITIONS FOR 6 BASIC EXERCISES – REST BETWEEN 1 AND 2 MIN BETWEEN EACH SET
- PERFORM AN APPROPRIATE VARIATION FROM THE PLANK PROGRESSION – START WITH 30S AND BUILD UP TO 1 MIN
- FINISH WITH 10 MIN OF STATIC STRETCHING
BASIC PRINCIPLES:
- INCREASE BY NO MORE THAN ONE REP EVERY SESSION
- WHEN YOU CAN MANAGE 3 SETS OF 8 REPS, MOVE ON TO THE NEXT EXERCISE IN THE PROGRESSION (3 SETS OF 4 REPS)
- ALTERNATE BETWEEN PUSH UPS AND DIPS. DO PUSH UPS ONE SESSION, THEN DIPS IN THE NEXT SESSION
- REFER TO THE WEBSITE FOR A FULL DESCRIPTION OF EACH EXERCISE AND OF THE ANCILLARY PROGRESSIONS

1. SQUATS 2. PULL UPS 3. HANDSTAND 4. LEG RAISES 5. PUSH UPS DIPS 6. HORIZONTAL PLANK
PUSH UPS (one day) (next training day) PULLS
ALTERNATE BETWEEN THE TWO

Assisted squat Leg assisted pull Incline pike push Flat knee raises Wall push ups Bent knee bench Vertical pulls Kneeling plank
ups ups dips

Deep assisted squat Jackknife pull ups Incline pike Flat bent leg raises Box push ups Straight legs bench Vertical pulls with a Kneeling side plank
diamond push ups dips towel

Squats Eccentric pull ups Pike push ups Flat straight leg Three quarter push One elevated leg, Inverted rows, legs Plank
raises ups straight legs dips bent

Deep squats Half pull ups (top Pike diamond push Forearm knee raises 3/4 push ups + 5s Elevated legs bench Inverted rows, Side plank
half) ups eccentrics dips straight legs

Bulgarian split Pull ups Decline pike push Hanging knee raises Push ups One extended leg, Inverted rows, one Decline plank
squats ups elevated legs dips leg extended

Beginner shrimps Close grip pull ups Decline pike Forearm bent leg Elbows in push ups Legs supported Inverted rows, legs Leg lift plank
diamond push ups raises dips elevated

Assisted one legged Wide grip pull ups Wall bent waist Hanging bent leg Diamond push ups One leg supported Legs elevated, one Arm and leg lift
squats handstand push ups raises dips leg extended plank

Balance assisted Archer pull ups Wall bent waist handstand Forearm straight leg Uneven push ups Jumping and 5s Tuck knees, front Arm and leg lift side
diamond push ups
one legged squats raises eccentric dips lever rows plank

Weighted one legged Sternum pull ups Wall half handstand Hanging straight leg Decline push ups Half dips (top half) Advanced tuck Wall plank
squats push ups raises knees rows

One-legged squats Belly button pull Wall handstand Hanging bent leg V- Decline elbows in Dips One tuck knee, one
ups push ups raises push ups leg extended rows

Renegade pistols One arm towel- Wall handstand Hanging straight leg Decline diamond Legs forward dips Straddle legs front
assisted pull ups diamond push ups V-raises push ups lever rows

Intermediate One arm towel-assisted Wall handstand Hanging fan raises Wall one arm push Modified Russian Front lever rows
shrimps pull ups and eccentrics raised push ups ups dips

Advanced shrimps Half one arm pull Hanging V-raise Incline one arm Russian dips
ups windshield wipers push ups

One arm pull ups One arm hanging One arm push ups
leg raises

Decline one arm

push ups

ANCILLARY PROGRESSIONS:
(the colour codes refer to prerequisites in the main progressions to indicate when you are ready to start working on these ancillaries)
Prerequisites: Prerequisites:

CROW STAND - pike push ups FREESTANDING - wall half

- plank HANDSTANDS handstand push
ups

Prerequisites: Prerequisites:
DOUBLE ELBOW - decline plank AB WHEEL - wall plank
LEVERS - crow stand ROLLOUTS - hanging straight
leg V-raises

Prerequisites:
L-SITS - hanging straight
leg raises
- dips

Prerequisites:

DRAGON FLAGS - leg lift plank

- pull ups
- hanging bent leg
V-raises
Prerequisites:

BACK LEVERS - arm and leg lift

plank
- legs forward dips

Prerequisites:
MUSCLE UPS - Archer pull ups
- Modified Russian
dips