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Bodyweight Fitness Progressions

Awesome spreadsheet to find new exercises or find out what you should now progress to - Sourceful

fitness, bodybuilding, sport, gym

Bodyweight Fitness Progressions Warm Up! Shoulders Squat Sky Reach Wrists Bodyline Work

Also warm up using easier skills in each progression

Version 5.4, Published March 13, 2019

Horizontal Pull | Vertical Pull | Vertical Push | Horizontal Push | Core | Legs

- - - - - Back - - - - - - - - - Front - - - - - | | - - - - - Down - - - - - - - - - - - Up - - - - - | | | - - - - - - Push - - - - - - Pull

| | | | |

German Hang • Vertical Row • | Scapular Pull • | Sup Hold • = • Wall Plank • | Incline Push Up • Plank • • Rev Hyperextension | • Assisted Squat OL Deadlift •

Tuck Skin the Cat • Incline Row • | Arch Hang • | Dip Neg • Wall Headstand • | Push Up • Straddle One Arm Plank • • Hyperextension | • Parallel Squat 90° Hip NC •

Adv Tuck Skin the Cat • Row • | Pull Up Negative • • Side Plank Dip • Wall Handstand • | Diamond Push Up • | • Arch Body Hold | • Full Squat 45° Hip NC •

Pike Skin the Cat • Wide Row • | Pull Up • = • Tuck L-Sit Dip • Handstand • | | |

| | L-Sit Dip • | | Banded Pallof Press • |

| | • Reverse Plank | • Planche Lean | Ring Pallof Press • | Split Squat •

• Tuck Back Lever • L-Hang | • Ring L-Sit Pull Up | • Foot Sup L-Sit • Shoulder Bridge | • Frog Stand / Crow Pose | • OA Plank | Bulgarian Split Squat •

• Adv Tuck Back Lever | | • One Leg L-Sit • Table Bridge | | • OA OL Plank Hollow Hold • |

| | • Tuck L-Sit • Angled Bridge | | Tuck Up Crunch • |

| • L-Sit Pull Up | • One Leg Bent L-Sit • Head Bridge | • PP Push Up • Straight Arm Frog Stand / Crane Pose | Seated Pike Leg Lift • | Step Up •

| | • L-Sit • Bridge / Wheel | | | Deep Step Up •

Tuck Font Lever • Archer Row • | C2B Pull Up • | • Straddle L-Sit • Decline Bridge • Pike Push Up Ring Frog Stand • | |

| MU Neg • | • One Leg Bridge • Decline Pike PU | • Hanging Knees to Chest | • Cossack Squat

For some people | Kipping MU • | Ring Sup Hold • • Decline OL Bridge | • Straddle Elbow Lever | • Hanging Leg Raise T2B | • Partial Pistol Squat

Straddle is easier | | RTO Sup Hold • | Ring Wide PU • • One Leg Elbow Lever | • Ankle Weight HLR T2B | • Assisted Pistol Squat

than One Leg in the | | Ring Dip Neg • | Ring Push Up • • Elbow Lever | • One Arm HLR T2B | • Pistol Squat

Front & Back Lever | Support Press • Ring Dip • Wall HeS PU Neg • | | |

progressions below | Tuck Flag • RTO Dip • Wall HeS PU • | • Archer Push Up | Tuck Dragon Flag Negative • | Beginner Shrimp Squat •

| | Bulgarian Dip • | • Ring Archer PU | Advanced Tuck Dragon Flag • | Int Shrimp Squat •

― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ―

Adv Tuck Front Lever • Archer-In Row • | • Pullover • Vertical Flag OA Head Bridge • Wall HS PU • | RTO Push Up • • Tuck Planche • Ring Elbow Lever | Straddle / One Leg Dragon Flag • | • Weighted Pistol Squat

Str OA Row • | • Adv Tuck Flag OA Bridge • Headstand PU • | RTO Archer PU • • OA Straddle Elbow Lever | Dragon Flag • | • Natural One Leg Press

• One Leg Back Lever One Arm Row • | Muscle Up • • Straddle Flag HS PU • | RTO PP PU • • One Arm Elbow Lever | Ankle Weight Dragon Flag • |

• Straddle Back Lever | Wide Muscle Up • • Human Flag | | OA Dragon Flag • | Shrimp Squat •

• Back Lever | Strict Bar MU • | Ring L-Sit Dip • • Ring Shld Stand | • Incline OA PU Ring SA Frog Stand • | OL Dragon Press • | Two Hand Shrimp Squat •

• Back Lever Pullout | L-Sit Muscle Up • | Ring Wide Dip • • Ring HS | • Straddle OA PU Tuck Planche PU • Ring Tuck Planche • | Dragon Press • | Elevated 2H Shrimp Squat •

| | RTO 45° Dip • | • Ring Str OA PU Adv Tuck PL PU • | • Ring Ab Rollout |

One Leg Front Lever • • Tuck ICM | • Ring Wide Pull Up | RTO 75° Dip • Ring Wide HS PU • | • One Arm Push Up | | Nordic Curl Negative •

Straddle Font Lever • • Tuck FL Row | • Ring Wide L-Pull Up | Ring Strap HS PU • | • Adv Tuck PL • Ring Tuck PL PU | • Knees Ab Wheel | Nordic Curl •

Front Lever • • Adv Tuck FL Row | • Typewriter Pull Up | • RTO L-Sit | • Str Planche | • Straight Leg Ab Wheel Ramp | Nordic Curl Arms Overhead •

| • Archer Pull Up | • 45° V-Sit • Tuck Handstand | Ring Adv Tuck PL • | • Straight Leg Ab Wheel Neg | Tuck One Leg Nordic Curl •

| • OA Pull Up Neg | • 90° V-Sit • OA HS Progression | | • Straight Leg Ab Wheel |

― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ― | ― ― ― ― ― ― ― ― ― ― ― ―

FL to Inverted • • Straddle FL Row | • One Arm Pull Up | RTO 90° Dip • • Straddle OA HS | RTO Maltese PU • • One Leg Planche Ring Straddle PL • | One Arm Dragon Press • | �� Elevated Friction Pistol Squat

Hanging Pull FL to Inv • • Front Lever Row | | • Straight OA HS | Ring Wall PP PU • • Planche Ring One Leg PL • | |

360° Pull • | OA Straight MU • | • 120° V-Sit | Wall PP Push Up • • SA Str PL to HS | • Weighted Ab Wheel | One Leg Nordic Curl •

| | • 140° V-Sit Ring HS Push Up • | Wall Maltese PU • • Ring Adv Tuck PL PU | • One Arm Ab Wheel |

• German Hang Pullout Iron Cross Progression • | | • 155° V-Sit | Str Planche PU • • Ring Straddle PL PU | | Legend

• Bent Arm Pull Up to BL Iron Cross • | | • 170° V-Sit | • Ring OA Push Up OL Planche PU • | |

• Handstand Lower to BL

Bodyweight Fitness Progressions
Info
Tags Fitness, Bodybuilding, Sport, Gym
Type Google Sheet
Published 14/05/2020, 22:48:55

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