Pushup_LegLift
DATE
Pushup Series1 Wall Pushups
Beginner
Intermediate
1 set 10
2 sets 25
2
Incline Pushups
1 set 10
2 sets 20
3
Kneeling Pushups
1 set 10
2 sets 15
4
Half Pushups
1 set 8
2 sets 12
5
Full Pushups
1 set 5
2 sets 10
6
Close Pushups
1 set 5
2 sets 10
7
Uneven Pushups
1 set 5
2 sets 10
7.5
One Arm Incline Wall Pushups
1 set 5
2 sets 10
7.6
1/2 One Arm Incline Table Pushups
1 set 5
2 sets 10
7.7
One Arm Incline Table Pushups
1 set 5
2 sets 10
8
1/2 One Arm Pushups
1 set 5
2 sets 10
9
Lever Pushups
1 set 5
2 sets 10
10
One Arm Pushups
1 set 5
2 sets 10
Page 1
Pushup_LegLift
Extras:Calf Work
Leg Lift Series1 Knee Tucks
Beginner
Intermediate
1 set 10
2 sets 25
2
Flat Knee Raises
1 set 10
2 sets 20
3
Flat Bent Leg Raises
1 set 10
2 sets 15
4
Flat Frog Raises
1 set 8
2 sets 12
5
Flat Straight Leg Raises
1 set 5
2 sets 10
6
Hanging Knee Raises
1 set 5
2 sets 10
6.5
Standing Single Leg Lift Holds
30 sec.
45 sec.
7
Hanging Bent Leg Raises
1 set 5
2 sets 10
8
Hanging Frog Raises
1 set 5
2 sets 10
9
Partial Straight Leg Raises
1 set 5
2 sets 10
10
Straight Leg Raises
1 set 5
2 sets 10
Page 2
Pushup_LegLift
AProgression Standard Warm-ups Work Set Challenge
updated 09-16-2011
3 sets 50
3 sets 40
3 sets 30
2 sets 25
2 sets 20
2 sets 20
2 sets 20
(Both Sides)
2 sets 20
(Both Sides)
2 sets 20
(Both Sides)
2 sets 20
(Both Sides)
2 sets 20
(Both Sides)
2 sets 20
(Both Sides)
1 set 100
(Both Sides)
Page 3
Pushup_LegLift
Lunges
Progression Standard
Warm-ups
Work Set
Challenge
3 sets 40
3 sets 35
3 sets 30
3 sets 25
2 sets 20
2 sets 15
60 sec.
2 sets 15
2 sets 15
2 sets 15
2 sets 30
Page 4
Pullup_Squat
DATE
BBeginner Intermediate Progression Standard
Pullup Series1 Door Pulls
1 set 10
2 sets 20
3 sets 40
1.5
45Ring Pulls
1 set 10
2 sets 20
3 sets 30
2
Horizontal Pulls
1 set 10
2 sets 20
3 sets 30
3
Jackknife Pulls
1 set 10
2 sets 15
3 sets 20
4
Half Pullups
1 set 8
2 sets 11
2 sets 15
5
Full Pullups
1 set 5
2 sets 8
2 sets 10
6
Close Pullups
1 set 5
2 sets 8
2 sets 10
6.5
45One-Arm Ring Pulls
1 set 10
2 sets 15
3 sets 20
7
Uneven Pullups
1 set 5
2 sets 7
2 sets 9
8
1/2 One Arm Pullups
1 set 4
2 sets 6
2 sets 8
9
Assisted One Arm Pullups
1 set 3
2 sets 5
2 sets 7
10
One Arm Pullups
1 set 1
2 sets 3
4 sets 6
Extras:Neck WorkPage 1
Pullup_Squat
Squat Series1 Shoulderstand Squats
Beginner
Intermediate
Progression Standard
1 set 10
2 sets 25
3 sets 50
2
Jacknife Squats
1 set 10
2 sets 20
3 sets 40
3
Supported Squats
1 set 10
2 sets 15
3 sets 30
4
Half Squats
1 set 8
2 sets 35
2 sets 50
5
Full Squats
1 set 5
2 sets 10
2 sets 30
6
Close Squats
1 set 5
2 sets 10
2 sets 20
6.5
Two Chair & Bulgarian Squats
1 set 5
2 sets 10
2 sets 20
6.7
Squated Pistols
1 set 5
2 sets 10
2 sets 20
7
Uneven Squats
1 set 5
2 sets 10
2 sets 20
8
1/2 One-Leg Squats
1 set 5
2 sets 10
2 sets 20
9
Assisted One Leg Squats
1 set 5
2 sets 10
2 sets 20
10
One-Leg Squats
1 set 5
2 sets 10
2 sets 50
Page 2
Pullup_Squat
updated 09-16-2011
Warm-ups
Work Set
Challenge
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
Kettlebells
Swings
Page 3
Pullup_Squat
Warm-ups
Work Set
Challenge
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
Page 4
Bridge_Handstand
DATE
CBeginner Intermediate Progression Standard
Handstand Series1 Wall Headstands
30 sec,
60 sec.
120 sec.
2
Crow Stands
10 sec.
30 sec.
60 sec.
3
Wall Handstands
30 sec.
60 sec.
120 sec.
3.2
V-Pushups
1 set 5
2 sets 10
2 sets 20
3.5
Quarter HS Pushups
1 set 5
2 sets 10
2 sets 20
4
Half Handstand Pushups
1 set 5
2 sets 10
2 sets 20
5
Handstand Pushups
1 set 5
2 sets 10
2 sets 15
6
Close Handstand Pushups
1 set 5
2 sets 9
2 sets 12
7
Uneven Handstand Pushups
1 set 5
2 sets 8
2 sets 10
8
1/2 One-Arm HS Pushups
1 set 4
2 sets 6
2 sets 8
9
Lever Handstand Pushups
1 set 3
2 sets 4
2 sets 6
10
One-Arm HS Pushups
1 set 1
2 sets 2
1 set 5
Sport Trainer CoC #1 #1.5 #2Page 1
Extras:Grip Work
Bridge_Handstand
Hold
Bridge Series1 Short Bridges
Beginner
Intermediate
Progression Standard
1 set 10
2 sets 25
3 sets 50
2
Straight Bridges
1 set 10
2 sets 20
3 sets 40
3
Angled Bridges
1 set 8
2 sets 15
3 sets 30
4
Head Bridges
1 set 8
2 sets 15
2 sets 25
5
Half Bridges
1 set 8
2 sets 15
2 sets 20
5.5
Wall Holds
1 set 6
2 sets 10
2 sets 15
6
Full Bridges
1 set 6
2 sets 10
2 sets 15
6.5
Half-Walkdown Bridges
1 set 3
2 sets 6
2 sets 10
7
Walkdown Bridges
1 set 3
2 sets 6
2 sets 10
8
Walkup Bridges
1 set 2
2 sets 4
2 sets 8
9
Closing Bridges
1 set 1
2 sets 3
2 sets 6
10
Stand-to-Stand Bridges
1 set 1
2 sets 3
2 sets 10-30
Page 2
Bridge_Handstand
updated 09-16-2011
Warm-ups
Work Set
Challenge
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
(Both Sides)
Rep1
Rep2
Kettlebell s
Turkish Get-ups
Page 3
Bridge_Handstand
sec.
Warm-ups
Work Set
Challenge
Page 4
Personal Best
Pushup Leg Lift Pullup
1 X X X
2 X X
3 X X
4 X X X
5 X X
6 X X
7 X
8
9
10 Squat Handstand Bridge
1 X X X
2 X X X
3 X
4 X X
5 X
6 X
7
8
9
10
Page 1
