Handstand Push-Ups
Level 2
Wall climbs. Try to get nose and chest to touch the wall.
Incline inversion on highest box. Try to get hips over the shoulder.
Max HS Hold.
Stay on the wall as long as possible while still being able to come down safely.
Level 3
Pike Push-Up from box.
As this becomes easier move to taller boxes and move your hands closer to the box.
20 knee-on-box handstand push-ups
HSPU from ground – Negative Only
deficit on 1 45LB plates – Negative Only
As these become easier use a taller surface. This can be with stacking more plates or using small boxes.
Shoulder touches box – Negative Only
Deficit HSPU from 45lb plates
As these become easier use a taller surface. This can be with stacking more plates or using small boxes.
Level 4
Muscle-up
Level 1
False grip Proximal wrist rotations with feet under shoulders
False grip Proximal wrist rotations with feet in front
False grip Proximal wrist rotations with feet on small box
False grip Proximal wrist rotations with feet on big box
Muscle-up transition from toes on ground
Level 2
Muscle-up transition from toes on box behind
Level 3
Bar muscle-up practice – 1 Arm and then the other
Level 4
Strict ring Muscle-up with weight
Muscle-up Complex: Kipping ringle muscle-up with 10 second descent
Ring Dip
Level 1
Parallete Dip – Knees bent. Gradually get to the point where your legs are fully extended
Parallete Dip – Straight legs dip with heels on the ground
Parallete Dip – Straight leg dip with heels elevated on 6-9″ surface
Parallete Dip – Straight leg dip with heels on weight bench
Static Dip – Static dip hold on dip bars
Static Dip – Static dip hold on rings
Overhead dumbbell triceps extensions
Level 2
Slow (3-4 seconds) and no assistance on the way down. Assistance on the way up.
Level 3
Standard strict ring dip + weight.
Level 4
Pull-up
Level 1
Notes about all non-kipping pull-up progressions:
- Every movement should be full range of motion. This means that you start from a locked out position at the bottom of a pull-up to chin all the way over the bar at the top.
- On the way down of each movement make sure that it is controlled taking 2-3 seconds. This will help you build strength faster than if you just drop quickly.
- When you can do more reps than your current rep range calls for move to a smaller band.
- This is a good option if a band around the foot is too easy but the next band up is too difficult.
- Adjust body angle to be more parallel to the ground as you get stronger with this movement.
Self Assisted pull-ups in squat rack – Chest Level – 2 Feet Under shoulders
Self Assisted pull-ups in squat rack – Chest Level – 1 Foot Under shoulders
Self Assisted pull-ups in squat rack – Chest Level – 2 feet on box – Low Box
Self Assisted pull-ups in squat rack – Chest Level – 2 feet on box – Low Box + weight
Self Assisted pull-ups in squat rack – Chest Level – 2 feet on box – High Box
Level 2
Kipping Pull-Up Practice – Swing
Kipping Pull-Up Practice – Hand Release
Kipping Pull-Up Practice – Strict pull-up/hold/push
Kipping Pull-Up Practice – kipping pull-up/hold/push
Level 3
Butterfly Pull-Up Practice – Circles under the bar
Kipping “Belly Button Pull-Ups”
Chest to Bar Butterfly Pull-Ups
Level 4
Weighted pull-up with dumbbell
Weighted pull-up with dip belt
Push-ups
Ranked from easiest to hardest.
1. Standing with hands on barbell
- If you are using a squat rack that is not anchored into the ground be sure to put against something so it does not slide.
2. Standing with hands on a tall box
- Make sure your body is straight with no break in the hips.
- Make sure you lock out at the top and have your chest touch the box. If you cannot touch the box use a taller surface.
- As you get stronger progress to a lower box.
3. On knees with 2 abmats under your chest.
- Lock out at top.
- At the bottom hold for 1/2 – 1 full second and make sure you do not bounce off the abmat. It should be extremely controlled.
4. On knees with 1 abmats under your chest.
- Lock out at top.
- At the bottom hold for 1/2 – 1 full second and make sure you do not bounce off the abmat. It should be extremely controlled.
5. On knees with chest touching floor.
- Lock out at top.
- At the bottom hold for 1/2 – 1 full second and make sure you do not bounce off the abmat. It should be extremely controlled.
6. On knees with a weight on your back.
- As this gets easier use a heavier weight.
- It will be easier if someone places the weight on your back.
- Lock out at top.
- At the bottom hold for 1/2 – 1 full second and make sure you do not bounce off the abmat. It should be extremely controlled.
- Lock out at top.
- At the bottom hold for 1/2 – 1 full second and make sure you do not bounce off the abmat. It should be extremely controlled.
8. No knees on the way down. Knees on the way up. Can add abmat if lowering is difficult.
- It is imperative to have a controlled 3-5 second controlled descent on the way down. Once your chest touches hold for 1 second before putting your knees down.
10. Standard push up + feet elevated on box.
11. True push-up.