Complete HD Video Library

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 Ground

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

3 ab mats – Negative Only

2 ab mats – Negative Only

1 ab mat – Negative Only

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

Standard HSPU

Deficit HSPU from 45lb plates
As these become easier use a taller surface. This can be with stacking more plates or using small boxes.

Full ROM Deficit HSPU

Level 4

Kipping HSPU from ground

Muscle-up

Level 1

False Grip kipping pull-ups

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

False grip ring rows

Jumping to dip position

Muscle-up transition from toes on ground

Level 2

Jumping Muscle-Up

Muscle-up transition from toes on box behind

Level 3

Muscle up + 1 Dip

Bar muscle-up practice – 1 Arm and then the other

Bar muscle-up

Multiple muscle-ups

Level 4

BW strict ring Muscle-Up

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

Parallete Dip – Straight leg dip with heels on weight bench + weight on thighs. Move up in 5lb increments

Static Dip – Static dip hold on dip bars

Static Dip – Static dip hold on rings

Band Tricep Extensions

Overhead dumbbell triceps extensions

Level 2

Self-assisted dip – Slow (3-4 seconds) on the way down with toes on box. Gradually use your legs less to make it more difficult.

Slow (3-4 seconds) and no assistance on the way down. Assistance on the way up.

Slow (3-4 seconds) and no assistance on the way down with 3 second pause at the bottom before using your legs to help you get back up.

Standard static Dip

Bodyweight dip + weight. Only start adding weight once you can do 5 strict bodyweight dips. Move up in 2.5lb or 5lb increments.

Level 3

Assisted Ring Dips. Set box 6-12 inches behind you. When you get on the rings place your toes on the box so that as you go down and up you can self-assist. Use as little push from your legs as possible to be inside the rep range.

Negative only. Get on the rings and lower your self at a 3-4 second descent also with a 2-3 second pause at the bottom. This pause at the bottom will help build the strength needed to come back up.

Standard strict ring dip.

Standard strict ring dip + weight.

Level 4

Kipping Ring Dips

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.

Banded Pull-up from foot

  • When you can do more reps than your current rep range calls for move to a smaller band.

Banded Pull-up from knee

  • This is a good option if a band around the foot is too easy but the next band up is too difficult.

Ring Row – 45 degrees

  • Adjust body angle to be more parallel to the ground as you get stronger with this movement.

Ring Row Parallel to floor

Ring Row Feet elevated

Band Pulls

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

Strict pull-up

Curls

Level 2

Kipping Pull Ups

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

Hollow Rocks

Level 3

Butterfly Pull-Up Practice – Circles under the bar

Kipping “Belly Button Pull-Ups”

Butterfly 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.

7. On knees with a weightvest

  • 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.

9. Standard push up

10. Standard push up + feet elevated on box.

11. True push-up.