Printable reference table for exercise progressions.
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Description complète
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Bodyweight Workout JournalFull description
Full description
Convict Conditioning Progression Info Graphics compiled into a Booklet
Full description
Convict Conditioning Progression Info Graphics compiled into a BookletFull description
Convict Conditioning Progression Info Graphics compiled into a Booklet
Progress By St.John G.Ervine Professor Henry Corrie Mrs. MeldonFull description
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Body weight bundle
aFull description
Body weight bundle
Push
Squat
Pull Up
Leg Raise
Bridge
Handstand Pushup
Step 1
Step 2
Step 3
Step 4
Wall Push Ups
Incline Pushups
Kneeling Pushups
Half Pushups
1 set of 10
1 set of 10
1 set of 10
1 set of 8
2 sets of 25
2 sets of 20
2 sets of 15
2 sets of 12
3 sets of 50
3 sets of 40
3 sets of 30
2 sets of 25
Shoulderstand Squat
Jackknife Squats
Supported Squats
Half Squats
1 set of 10
1 set of 10
1 set of 10
1 set of 8
2 sets of 25
2 sets of 20
2 sets of 15
2 sets of 35
3 sets of 50
3 sets of 40
3 sets of 30
2 sets of 50
Vertical Pulls
Horizontal Pulls
Jackknife Pulls
Half Pullups
1 set of 10
1 set of 10
1 set of 10
1 set of 8
2 sets of 20
2 sets of 20
2 sets of 15
2 sets of 11
3 sets of 40
3 sets of 30
3 sets of 20
2 sets of 15
Knee Tucks
Flat Knee Raises
Flat Bent Leg Raises
Flat Frog Raises
1 set of 10
1 set of 10
1 set of 10
1 set of 8
2 sets of 25
2 sets of 20
2 sets of 15
2 sets of 15
3 sets of 40
3 sets of 35
3 sets of 30
3 sets of 25
Short Bridges
Straight Bridges
Angled Bridges
Head Bridges
1 set of 10
1 set of 10
1 set of 8
1 set of 8
2 sets of 25
2 sets of 20
2 sets of 15
2 sets of 15
3 sets of 50
3 sets of 40
3 sets of 30
2 sets of 25
Wall Headstands
Crow Stands
Wall Handstands
Half Handstand Pushup
30 secs
10 secs
30 secs
1 set of 5
1 min
30 secs
1 min
2 sets of 10
2 mins
1 min
2 mins
2 sets of 20
Step 5
Step 6
Step 7
Step 8
Step 9
Full Pushups
Close Pushups
Uneven Pushups
1/2 One-Arm Pushups
Lever Pushups
1 set of 5
1 set of 5
1 set of 5
1 set of 5
1 set of 5
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 20
2 sets of 20
2 sets of 20
2 sets of 20
2 sets of 20
Full Squats
Close Squats
Uneven Squats
1/2 one-leg squats
Assisted one-leg squats
1 set of 5
1 set of 5
1 set of 5
1 set of 5
1 set of 5
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 30
2 sets of 20
2 sets of 20
2 sets of 20
2 sets of 20
Full Pullups
Close Pullups
Uneven Pullups
1/2 one-arm Pullups
Assisted One-Arm Pullups
1 set of 5
1 set of 5
1 set of 5
1 set of 4
1 set of 3
2 sets of 8
2 sets of 8
2 sets of 7
2 sets of 6
2 sets of 5
2 sets of 10
2 sets of 10
2 sets of 9
2 sets of 8
2 sets of 7
Flat Straight Leg Raises
Hanging Knee Raises
Hanging Bent Leg Raises
Hanging Frog Raises
Partial Straight Leg Raises
1 set of 5
1 set of 5
1 set of 5
1 set of 5
1 set of 5
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 10
2 sets of 20
2 sets of 15
2 sets of 15
2 sets of 15
2 sets of 15
Half Bridges
Full Bridges
Walking Walk Bridges
Walking Wall Bridges
Closing Bridges
1 set of 8
1 set of 6
1 set of 3
1 set of 2
1 set of 1
2 sets of 15
2 sets of 10
2 sets of 6
2 sets of 4
2 sets of 3
2 sets of 20
2 sets of 15
2 sets of 10
2 sets of 8
2 sets of 6
Handstand Pushup
Close Handstand Pushup
Uneven Handtand PU
1 set of 5
1 set of 5
1 set of 5
1 set of 4
1 set of 3
2 sets of 10
2 sets of 9
2 sets 8
2 sets of 6
2 sets of 4
2 sets of 15
2 sets of 12
2 sets of 10
2 sets of 8
2 sets of 6
1/2 One Arm Handstand Lever Handstand Pushups
Step 10 One-arm Pushups 1 set of 5 2 sets of 10 1 set of 100 One-leg squats 1 set of 5 2 sets of 10 2 sets of 50 One-arm Pullups 1 set of 1 2 sets of 3 2 sets of 6 Hanging Straight Leg Raises
1 set of 5 2 sets of 10 2 sets of 30 Stand-to-stand Bridges 1 set of 1 2 sets of 3 2 sets of 10-30 One-arm Handstand PU 1 set of 1 2 sets of 2 2 sets of 5
