Pushup and Leg Lift Beginner Routine

Pushup_LegLift
DATE
Pushup Series Beginner
1 Wall Pushups 1 set 10
2 Incline Pushups 1 set 10
3 Kneeling Pushups 1 set 10
4 Half Pushups 1 set 8
5 Full Pushups 1 set 5
6 Close Pushups 1 set 5
7 Uneven Pushups 1 set 5
Page 1
Pushup_LegLift
7.5 One Arm Incline Pushups 1 set 5
8 1/2 One Arm Pushups 1 set 5
9 Lever Pushups 1 set 5
10 One Arm Pushups 1 set 5
Extras:Calf Work
Leg Lift Series Beginner
1 Knee Tucks 1 set 10
2 Flat Knee Raises 1 set 10
Page 2
Pushup_LegLift
3 Flat Bent Leg Raises 1 set 10
4 Flat Frog Raises 1 set 8
5 Flat Straight Leg Raises 1 set 5
6 Hanging Knee Raises 1 set 5
6.5 Standing Single Leg Lift Holds 30 sec.
7 Hanging Bent Leg Raises 1 set 5
8 Hanging Frog Raises 1 set 5
9 Partial Straight Leg Raises 1 set 5
10 Straight Leg Raises 1 set 5
Page 3
Pushup_LegLift
A
Progression
Intermediate
Standard Warm-ups
2 sets 25 3 sets 50
2 sets 20 3 sets 40
2 sets 15 3 sets 30
2 sets 12 2 sets 25
2 sets 10 2 sets 20
2 sets 10 2 sets 20
2 sets 10 2 sets 20 (Both Sides)
Page 4
Pushup_LegLift
2 sets 10 1 set 100 (Both Sides)
Progression
Intermediate
Standard Warm-ups
2 sets 25 3 sets 40
2 sets 20 3 sets 35
Page 5
Pushup_LegLift
2 sets 15 3 sets 30
2 sets 12 3 sets 25
2 sets 10 2 sets 20
2 sets 10 2 sets 15
60 sec. 90 sec.
2 sets 10 2 sets 15
2 sets 10 2 sets 15
2 sets 10 2 sets 15
2 sets 10 2 sets 30
Page 6
Pushup_LegLift
updated 08-01-2011
Work Set Challenge
Page 7
Pushup_LegLift
Work Set Challenge
Page 8
Pushup_LegLift
Page 9
Pullup_Squat
DATE
Pullup Series Beginner
1 Door Pulls 1 set 10
2 Horizontal Pulls 1 set 10
3 Jackknife Pulls 1 set 10
4 Half Pullups 1 set 8
5 Full Pullups 1 set 5
6 Close Pullups 1 set 5
7 Uneven Pullups 1 set 5
Page 10
Pullup_Squat
8 1/2 One Arm Pullups 1 set 4
9 Assisted One Arm Pullups 1 set 3
10 One Arm Pullups 1 set 1
Extras:Neck Work
Squat Series Beginner
1 Shoulderstand Squats 1 set 10
2 Jacknife Squats 1 set 10
3 Supported Squats 1 set 10
Page 11
Pullup_Squat
4 Half Squats 1 set 8
5 Full Squats 1 set 5
6 Close Squats 1 set 5
6.5 Two Chair & Bulgarian Squats 1 set 5
7 Uneven Squats 1 set 5
8 1/2 One-Leg Squats 1 set 5
9 Assisted One Leg Squats 1 set 5
10 One-Leg Squats 1 set 5
Page 12
Pullup_Squat
B
Progression
Intermediate
Standard Warm-ups
2 sets 20 3 sets 40
2 sets 20 3 sets 30
2 sets 15 3 sets 20
2 sets 11 2 sets 15
2 sets 8 2 sets 10
2 sets 8 2 sets 10
Page 13
Pullup_Squat
Progression
Intermediate
Standard Warm-ups
2 sets 25 3 sets 50
2 sets 20 3 sets 40
2 sets 15 3 sets 30
Page 14
Pullup_Squat
2 sets 35 2 sets 50
2 sets 10 2 sets 30
2 sets 10 2 sets 20
Page 15
Pullup_Squat
Work Set Challenge
Page 16
Pullup_Squat
Work Set Challenge
Page 17
Pullup_Squat
Page 18
Bridge_Handstand
DATE
Handstand Series Beginner
1 Wall Headstands 30 sec,
2 Crow Stands 10 sec.
3 Wall Handstands 30 sec.
3.5 Quarter Handstand Pushups 1 set 5
4 Half Handstand Pushups 1 set 5
5 Handstand Pushups 1 set 5
6 Close Handstand Pushups 1 set 5
Page 19
Bridge_Handstand
7 Uneven Handstand Pushups 1 set 5
8 1/2 One-Arm HS Pushups 1 set 4
9 Lever Handstand Pushups 1 set 3
10 One-Arm HS Pushups 1 set 1
Extras:Grip Work
Bridge Series Beginner
1 Short Bridges 1 set 10
2 Straight Bridges 1 set 10
Page 20
Bridge_Handstand
3 Angled Bridges 1 set 8
4 Head Bridges 1 set 8
5 Half Bridges 1 set 8
6 Full Bridges 1 set 6
6.5 Half-Walkdown Bridges 1 set 3
7 Walkdown Bridges 1 set 3
8 Walkup Bridges 1 set 2
9 Closing Bridges 1 set 1
10 Stand-to-Stand Bridges 1 set 1
Page 21
Bridge_Handstand
C
Progression
Intermediate
Standard Warm-ups
60 sec. 120 sec.
30 sec. 60 sec.
60 sec. 120 sec.
2 sets 10 2 sets 20
2 sets 10 2 sets 20
2 sets 10 2 sets 15
Page 22
Bridge_Handstand
2 sets 2 1 set 5 (Both Sides)
Rep1 Rep1
Sport
Trainer
CoC #1
#1.5
#2
Hold sec.
Progression
Intermediate
Standard Warm-ups
2 sets 25 3 sets 50
2 sets 20 3 sets 40
Page 23
Bridge_Handstand
2 sets 15 3 sets 30
2 sets 15 2 sets 25
2 sets 15 2 sets 20
2 sets 10 2 sets 15
2 sets 6 2 sets 10
2 sets 6 2 sets 10
2 sets 4 2 sets 8
2 sets 3 2 sets 6
2 sets 3 2 sets 10-30
Page 24
Bridge_Handstand
Work Set Challenge
Page 25
Bridge_Handstand
Work Set Challenge
Page 26
Bridge_Handstand
Page 27

Pushup and Leg Lift Beginner Routine

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Pushup and Leg Lift Beginner Routine

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Pushup_LegLift

Pushup Series Beginner

1 Wall Pushups 1 set 10

2 Incline Pushups 1 set 10

3 Kneeling Pushups 1 set 10

4 Half Pushups 1 set 8

5 Full Pushups 1 set 5

6 Close Pushups 1 set 5

7 Uneven Pushups 1 set 5

7.5 One Arm Incline Pushups 1 set 5

8 1/2 One Arm Pushups 1 set 5

9 Lever Pushups 1 set 5

10 One Arm Pushups 1 set 5

Leg Lift Series Beginner

1 Knee Tucks 1 set 10

2 Flat Knee Raises 1 set 10

3 Flat Bent Leg Raises 1 set 10

4 Flat Frog Raises 1 set 8

5 Flat Straight Leg Raises 1 set 5

6 Hanging Knee Raises 1 set 5

6.5 Standing Single Leg Lift Holds 30 sec.

7 Hanging Bent Leg Raises 1 set 5

8 Hanging Frog Raises 1 set 5

9 Partial Straight Leg Raises 1 set 5

10 Straight Leg Raises 1 set 5

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 1 set 100 (Both Sides)

Work Set Challenge

Work Set Challenge

Pullup Series Beginner

1 Door Pulls 1 set 10

2 Horizontal Pulls 1 set 10

3 Jackknife Pulls 1 set 10

4 Half Pullups 1 set 8

5 Full Pullups 1 set 5

6 Close Pullups 1 set 5

7 Uneven Pullups 1 set 5

8 1/2 One Arm Pullups 1 set 4

9 Assisted One Arm Pullups 1 set 3

10 One Arm Pullups 1 set 1

Squat Series Beginner

1 Shoulderstand Squats 1 set 10

2 Jacknife Squats 1 set 10

3 Supported Squats 1 set 10

4 Half Squats 1 set 8

5 Full Squats 1 set 5

6 Close Squats 1 set 5

6.5 Two Chair & Bulgarian Squats 1 set 5

7 Uneven Squats 1 set 5

8 1/2 One-Leg Squats 1 set 5

9 Assisted One Leg Squats 1 set 5

10 One-Leg Squats 1 set 5

2 sets 7 2 sets 9 (Both Sides)

2 sets 6 2 sets 8 (Both Sides)

2 sets 5 2 sets 7 (Both Sides)

2 sets 3 4 sets 6 (Both Sides)

2 sets 10 2 sets 15 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)

2 sets 10 2 sets 20 (Both Sides)