These basic exercise progressions constitute the main building blocks of the Start Bodyweight basic routine and of the custom programs.
They can also be used on their own as a reference, or according to your individual aims.
Pull up progression
Handstand push up progression
Leg raises progression
Push up progression
Horizontal pulls progression
The following ancillary progressions can be incorporated into your programme when an exercise has become too easy, or they can just be used as a fun addition to your training.
Skills progression (handstands, crow stands, double elbow levers) can be trained on the same day as your usual workouts, without impacting on the quality of your training.
The crow stand (Prerequisites: pike push ups and plank)
Double elbow levers (Prerequisites: decline plank ; crow stand)
L-sits (Prerequisites: Hanging straight leg raises, dips)
Dragon flags (Prerequisites: leg lift plank, pull ups, hanging bent leg V-raises)
Back levers (Prerequisites: arm and leg lift plank, legs forward dips)
Muscle ups (Prerequisites: archer pull ups ; modified russian dips)
Ab wheel rollouts (Prerequisites: Wall plank ; hanging straight leg V-raises)
Handstands (Prerequisites: Wall handstand push ups )
Front planche on a rope (Prerequisites: Dragon flags , pull ups )
NEXT: A simple static stretching routine