Pushup_LegLift

DATE

Pushup Series
1 Wall Pushups

Beginner

1 set 10

Incline Pushups

1 set 10

Kneeling Pushups

1 set 10

Half Pushups

1 set 8

Full Pushups

1 set 5

Close Pushups

1 set 5

Uneven Pushups

1 set 5

Page 1

Pushup_LegLift

7.5

One Arm Incline Pushups

1 set 5

1/2 One Arm Pushups

1 set 5

Lever Pushups

1 set 5

10

One Arm Pushups

1 set 5

Extras:Calf Work

Leg Lift Series

1 Knee Tucks

Beginner

1 set 10

Flat Knee Raises

1 set 10

Page 2

Pushup_LegLift

Flat Bent Leg Raises

1 set 10

Flat Frog Raises

1 set 8

Flat Straight Leg Raises

1 set 5

Hanging Knee Raises

1 set 5

6.5

Standing Single Leg Lift Holds

30 sec.

Hanging Bent Leg Raises

1 set 5

Hanging Frog Raises

1 set 5

Partial Straight Leg Raises

1 set 5

10

Straight Leg Raises

1 set 5

Page 3

Pushup_LegLift

A
Intermediate Progression 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

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)

Intermediate

Progression 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
1 Door Pulls

Beginner

1 set 10

Horizontal Pulls

1 set 10

Jackknife Pulls

1 set 10

Half Pullups

1 set 8

Full Pullups

1 set 5

Close Pullups

1 set 5

Uneven Pullups

1 set 5

Page 10

Pullup_Squat

1/2 One Arm Pullups

1 set 4

Assisted One Arm Pullups

1 set 3

10

One Arm Pullups

1 set 1

Extras:Neck Work

Squat Series
1 Shoulderstand Squats

Beginner

1 set 10

Jacknife Squats

1 set 10

Supported Squats

1 set 10

Page 11

Pullup_Squat

Half Squats

1 set 8

Full Squats

1 set 5

Close Squats

1 set 5

6.5

Two Chair & Bulgarian Squats

1 set 5

Uneven Squats

1 set 5

1/2 One-Leg Squats

1 set 5

Assisted One Leg Squats

1 set 5

10

One-Leg Squats

1 set 5

Page 12

Pullup_Squat

B
Intermediate Progression 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

2 sets 7

2 sets 9

(Both Sides)

Page 13

Pullup_Squat

2 sets 6

2 sets 8

(Both Sides)

2 sets 5

2 sets 7

(Both Sides)

2 sets 3

4 sets 6

(Both Sides)

Intermediate

Progression 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

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)

2 sets 10

2 sets 50

(Both Sides)

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
1 Wall Headstands

Beginner

30 sec,

Crow Stands

10 sec.

Wall Handstands

30 sec.

3.5

Quarter Handstand Pushups

1 set 5

Half Handstand Pushups

1 set 5

Handstand Pushups

1 set 5

Close Handstand Pushups

1 set 5

Page 19

Bridge_Handstand

Uneven Handstand Pushups

1 set 5

1/2 One-Arm HS Pushups

1 set 4

Lever Handstand Pushups

1 set 3

10

One-Arm HS Pushups

1 set 1

Extras:Grip Work

Bridge Series
1 Short Bridges

Beginner

1 set 10

Straight Bridges

1 set 10

Page 20

Bridge_Handstand

Angled Bridges

1 set 8

Head Bridges

1 set 8

Half Bridges

1 set 8

Full Bridges

1 set 6

6.5

Half-Walkdown Bridges

1 set 3

Walkdown Bridges

1 set 3

Walkup Bridges

1 set 2

Closing Bridges

1 set 1

10

Stand-to-Stand Bridges

1 set 1

Page 21

Bridge_Handstand

C
Intermediate Progression 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

2 sets 9

2 sets 12

(Both Sides)

Page 22

Bridge_Handstand

2 sets 8

2 sets 10

(Both Sides)

2 sets 6

2 sets 8

(Both Sides)

2 sets 4

2 sets 6

(Both Sides)

2 sets 2

1 set 5

(Both Sides)

Rep1 Sport Trainer CoC #1 #1.5 #2 Hold

Rep1

sec.

Intermediate

Progression 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