CFSC Level-1 Progressions and Regressions Sheet (Updated June 2019)

Key Anti-Rotation Horizontal Press Vertical Pull Hip Dominant Motor Control
BOLD = Baseline TK Anti-Rotation Straight Arm Holds X-Pulldown Assisted SLDL Breath Practice
TK= Tall Kneeling 1/2 Kneeling Inline Anti Rotation Hands Elevated Push Up Chin Up w/ Band Cross Reaching SLDL
BW = Bodyweight Iso Split Squat Pos Anti Rotation Push Up Chin up Medball Reaching SLSL Supine Floor Slides w/ Exhale
KB = Kettlebell Standing Anti Rotation Feet Elevated Push Up Weighted Chin up 1 KB/DB SLDL Seated Wall Slides
DB = Dumbbell SL Anti-Rotation Weighted Push Up 2 KB/DB SLDL Pressing Progressions
ISO = Isometric Ring or Bosu Push Up X-Pulldown U-Bar SLDL
ECC = Eccentric Straight Arm Plank Alt X-Pulldown Supine Banded Hip Flexion
SLDL = Single Leg Deadlift Straight Arm Clock Plank DB Bench Press X-Pulldown w/ Tricep Extension Toe Touch Progression Straight Arm Plank Slider Hip Flexion
ALT = Alternating Straight Arm Plank Tap Alt DB Bench Press Hip Hinge Patterening 1/2 Kneeling Hip Flexion Holds
FE = Feet elevated Straight Arm Plank Reach One Arm DB Bench Knee Dominant KB Deadlift Wall Drills & Sled Push
RFE = Rear Foot Elevated Assisted Split Squat KB Swing Skip & Sprint Progressions
TK Push/ Pull TK One Arm Cable Press Split Squat Hold *Back Pain = Goblet Squat or Split Squat
Power 1/2 Kneeling Push/Pull 1/2 Kneeling Inline Press Split Squat Supported Leg Lower
Shuttle Jump Standing Push/Pull Iso Split Squat Inline Press Goblet Split Squat 2-Leg Hip Lift Unsupported Leg Lower
Box Jump (No Boxes = Jump Squat) Dynamic Push/Pull Standing One Arm Cable Press 2 DB Split Squat 1-Leg Hip Lift Sandbag OH Reaching Leg Lower
Jump Squat w/ Stick Over Head Sandbag Hip Lift SLDL Patterning
Continuous Jump Squat Tall Kneeling Side Plank Vertical Press Split Squat Shoulder Elv. 1-Leg Hip Lift
Medball or Weighted Vest Jump Squat Side Plank 1/2 Kneeling Landmine Press Eccentric RFE Split Squat All 4’s hip Extension on Elbows
FE Side Plank 1/2 Kneeling KB Alt Press Goblet RFE Split Squat 2-Leg Hip Lift All 4’s hip Extension on Hands
Toe Touch Progression Side Plank Row 1/2 Kneeling One Arm KB Press 2 DB RFE Split Squat Slider Leg Curl Eccentrics Opposite Arm & Leg Reach
Hip Hinge Patterening Standing Alt KB Press U-Bar RFE Split Squat Slider Leg Curl 6 Point Bear Crawl
KB Deadlift Tall Kneeling Chop/Lift Standing One Arm KB Press 1-Leg Slider Leg Curl Eccentric Bear Crawl
KB Swing 1/2 Kneeling Inline Chop/Lift Squat Correctives 1-Leg Slider Leg Curl
Iso Split Squat Inline Chop/Lift 1/4 Get up No Weight Heel Elevated Squat to a Box Ladder Drills
TK Static Chest Pass Static Standing Chop/Lift 1/2 Get Up No Weight Medball Reaching Squat to A Box Split Squat PHASE 1:
TK Dynamic Chest Pass Dynamic Chop/Lift 1/2 Get Up w/ Weight Goblet Squat to A Parallel Box BW Slideboard Reverse Lunge Shuffle Wide + Stick F / B
Standing Chest Pass 3/4 Get Up w/ Weight 2 KB Goblet Squat to A Box Goblet Sideboard Reverse Lunge Cross In Front F / B
2-Point Chest Pass Anti-Extension Full Get Up w/ Weight 1 KB Sideboard Reverse Lunge Cross Behind F / B
Sprint Start Chest Pass Elbows Elevated Front Plank BW Lateral Squat 2 KB Slideboard Reverse Lunge In-In-Out-Out F / B
Front Plank Horizontal Pull Medball Reaching Lateral Squat 2 KB Rack Pos. Sideboard Reverse Lunge Scissors R / L
Shuttle Jump Feet Elevated Plank Ring Row 1 DB Lateral Lunge
Box Jump Body Saw Feet Elevated Ring Row 2 DB Lateral Lunge Split Squat
Ladder Jump w/ Stick Weighted Vest Ring Row BW Reverse Lunge
Hurdle Jump w/ Stick Front Plank BW Squat Matrix* Front Foot Elevated BW Reverse Lunge
Hurdle Jump w/ Mini-Bounce Ball Rollout Cat/Cow BW Lunge Matrix Goblet Front Foot Elevated Reverse Lunge
Continuous Hurdle Jump Ring Fallout Bench Staddle DB Row Medball Lunge Matrix 2 DB Front Foot Elevated Reverse Lunge
Wheel Rollout DB Row *Split Squat/Lateral Squat/Rotational Squat/Toe Touch to Squat
1/2 Kneeling Side Toss
Standing Side Toss Goblet Carry TK Inline Row Supported Sumo Squat Hold
Stepping Side Toss Farmer Carry 1/2 Kneeling Inline Row Heel Board Sumo Squat Hold
Shuffle or Crossover Side Toss Suitcase Carry Iso Split Squat Inline Row Sumo Squat Holds
Waiters Carry Bottoms Up Standing One Arm Able Row Sumo Squat Pressout
Overhead Carry Standing 1 Arm 1 Leg Row Sumo Squat Curl Press
Dynamic 1 Arm 1 Leg Row
Rotational Row