# Reps

Date Exercise Progression # Reps Goal Performed

2/3/2016 Squats 6 - Beginner shrimp squats 4.4.4 4.4.4
Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 4.4.4 4.4.4
Pushups eccentric push-ups 4.4.4 4.4.4
Leg_Raises 5 - Hanging knee raises 4.4.4 4.4.4
Handstand_Pushups 3 - Pike push-ups 4.4.4 4.4.4
Planks 3 - Plank 30s 30s

2/5/2016 Squats 6 - Beginner shrimp squats 5.4.4 5.4.4

Handstand_Pushups 3 - Pike push-ups 5.4.4 4.5.4
Leg_Raises 4 - Forearm knee raises
Three-quarter and 5s 5.4.4 4.5.4
Pushups eccentric push-ups 5.4.4 5.4.4
Horizontal_Pulls 3 - Inverted rows legs bent 4.4.4 4.4.4
Planks 3 - Plank 40s 40s

2/8/2016 Squats 6 - Beginner shrimp squats 5.5.4 5.5.4

Pullups 1
5 - Leg
Oneassisted
extendedpull-ups
leg, elevated 5.4.4 5.4.4
Dips legs bench dips 4.4.4 4.4.4
Leg_Raises 5 - Hanging knee raises 5.5.4 5.5,4
Horizontal_Pulls 3 - Inverted rows legs bent 5.4.4 5.4.4
Handstand_Pushups 3 - Pike push-ups 5.5.4 5.5.4
Planks 3 - Plank 50s 50s

2/10/2016 Squats 6 - Beginner shrimp squats 5.5.5 5.5.5

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 5.5.4 5.5.4
Pushups eccentric push-ups 5.5.4 5.5.4
Leg_Raises 5 - Hanging knee raises 5.5.5 5.5.5
Horizontal_Pulls 3 - Inverted rows legs bent 5.5.4 5.5.4
Handstand_Pushups 3 - Pike push-ups 5.5.5 5.5.5
Planks 3 - Plank 60s 60s

2/14/2016 Squats 6 - Beginner shrimp squats 6.5.5 6.5.5

Pullups 1 - Leg assisted pull-ups 5.5.5 5.5.5
Handstand_Pushups 3 - Pike push-ups 6.5.5 6.5.5
Leg_Raises 5 - Hanging knee raises 6.5.5 5.6.5
Horizontal_Pulls 3
4 - Inverted rows legs
Three-quarter and bent
5s 5.5.5 5.5.5
Pushups eccentric push-ups 5.5.5 5.5.5
Planks 4 - Side plank 15s/15s 15s/15s

2/19/2016 Squats 6 - Beginner shrimp squats 6.6.5 6.6.5

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 6.5.5 6.5.5
Pushups eccentric push-ups 6.5.5 6.5.5
Leg_Raises 5 - Hanging knee raises 6.6.5 6.6.5
Horizontal_Pulls 3 - Inverted rows legs bent 6.5.5 6.5.5
Handstand_Pushups 3 - Pike push-ups 6.6.5 6.6.5
Planks 4 - Side plank 20s/20s 20s/20s

2/21/2016 Squats 6 - Beginner shrimp squats 6.6.6 6.6.6

Pullups 1 - Leg assisted pull-ups 6.6.5 6.6.5
Handstand_Pushups 3 - Pike push-ups 6.6.6 6.6.6
Leg_Raises 5 - Hanging knee raises 6.6.6 6.6.6
Horizontal_Pulls 3
4 - Inverted rows legs
Three-quarter and bent
5s 6.6.5 6.6.5
Pushups eccentric push-ups 6.6.5 6.6.5
Planks 4 - Side plank 25s/25s 25s/25s

Squats 6 - Beginner shrimp squats 7.6.6

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 7.6.6
Pushups eccentric push-ups 7.6.6
Leg_Raises 5 - Hanging knee raises 7.6.6
Horizontal_Pulls 3 - Inverted rows legs bent 7.6.6
Handstand_Pushups 3 - Pike push-ups 7.6.6
Planks 4 - Side plank 30s/30s

Squats 6 - Beginner shrimp squats 7.7.6

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 7.7.6
Pushups eccentric push-ups 7.7.6
Leg_Raises 5 - Hanging knee raises 7.7.6
Horizontal_Pulls 3 - Inverted rows legs bent 7.7.6
Handstand_Pushups 3 - Pike push-ups 7.7.6
Planks 5 - Decline plank 30s

Squats 6 - Beginner shrimp squats 7.7.7

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 7.7.7
Pushups eccentric push-ups 7.7.7
Leg_Raises 5 - Hanging knee raises 7.7.7
Horizontal_Pulls 3 - Inverted rows legs bent 7.7.7
Handstand_Pushups 3 - Pike push-ups 7.7.7
Planks 5 - Decline plank 40s

Squats 6 - Beginner shrimp squats 8.7.7

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 8.7.7
Pushups eccentric push-ups 8.7.7
Leg_Raises 5 - Hanging knee raises 8.7.7
Horizontal_Pulls 3 - Inverted rows legs bent 8.7.7
Handstand_Pushups 3 - Pike push-ups 8.7.7
Planks 5 - Decline plank 50s

Squats 6 - Beginner shrimp squats 8.8.7

Pullups 1
4 - Leg assisted pull-ups
Three-quarter and 5s 8.8.7
Pushups eccentric push-ups 8.8.7
Leg_Raises 5 - Hanging knee raises 8.8.7
Horizontal_Pulls 3 - Inverted rows legs bent 8.8.7
Handstand_Pushups 3 - Pike push-ups 8.8.7
Planks 5 - Decline plank 60s
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Exercises Squats Pullups
1 - Leg assisted Handstand_Pushups
Squats 1 - Deep
2 Assisted squats 2
assisted pull-ups
- Jackknife pull- 1 - Incline pike diamond
2 push-ups
Pullups squats ups
3 - Eccentric pull- push-ups
Handstand_Pushups 3 - Squats ups
4 - Half pull-ups 3
4 - Pike push-ups
diamond push-
Leg_Raises 4
5 - Deep split (top
squats
Bulgarian half)
5 - Half pull-ups ups
5 - Decline pike push-
Pushups squats
6 - Beginner (bottom half) ups
6 - Decline pike
Dips shrimp
7 squats
- Assisted one- 6 - Close
7 Pull-ups
grip pull- diamond
7 push-ups
- Wall bent waist
Horizontal_Pulls legged
8 squats
- Balance ups
assisted 8 - Wide grip pull- handstand
8 - Wall halfpush-ups
handstand
Planks one-legged
9 - Weightedsquats
one- ups push-ups
9 - Wall handstand
Ancillary legged squats
10 - One-legged 9
10- Archer pull-ups
- Sternum pull- push-ups
10 - Wall handstand
Planche squats
11 - Renegade ups
11 - Belly button diamond push-ups
pistols
12 - Intermediate pull ups
shrimps
13 - Advanced
shrimps
Leg_Raises Pushups Dips
1 - Bent knee Horizontal_Pulls Planks
1 - Flat bent
2 knee leg
raises 1 - Wall push-ups 2 bench dips legs
- Straight 1 - Vertical pulls
2 1 - Kneeling side
2 plank
raises
3 - Flat straight leg 32 - Three-quarter
Box push-ups leg,
bench dips legs
straight with
3 a towelrows
- Inverted plank
raises push-ups
4 - Forearm knee and 5s eccentric bench dips legs
4 - Elevated legs bent
4 - Inverted rows, 3 - Plank
raises
5 - Hanging knee push-ups bench dips legs
leg, elevated straight
5 - Inverted legsrows, 4 - Side plank
raises
6 - Forearm bent 6 Elbows in push- 6 - Legsdips
5 - Push-ups bench supported one leg extended
6 - Inverted rows 5 - Decline plank
leg- Hanging
7 raises bent ups
7 - Diamond push- 7 dips
- One leg elevated one
legs elevated, 6 - Arm
7 Leg lift
and plank
leg lift
leg- Forearm
8 raises ups
8 - Uneven push- 8 supported
- Jumpingdips
and 5s leg- Tuck
8 extendedknees, plank
8 - Arm and leg lift
straight
9 leg raises 9
- Hanging ups
- Decline push- 9 eccentric dips
- Half dips (top front lever
knees, frontrows
lever side plank
straight leg raises ups
10 - Hanging bent 10 - Decline elbows half) rows
one leg extended, 9 - Wall plank
leg
11 -V-raises
Hanging in
11push-ups
- Decline 10
11 - Dips
Legs forward front lever rows
11 - Straddle legs
straight
12 leg V-raises
- Hanging fan diamond
12 push-ups 12
- Wall one-arm dips- Modified front
12 leverlever
- Front rows
raiseswindshield
raise push-ups
13 - Incline one- Russian dips rows
wipers arm- One-arm
14 push-upspush- 13 - Russian dips
ups
15 - Decline one-
arm push-ups
Ancillary Planche
1 - Double
2 Crow stand
Elbow 1 - Crow stand
Levers 2 - Elephant stand
3 - L-sits 34--Tuck planche
Advanced tuck
4 - Dragon Flag planche
5 - Straddle
5 - Back Levers planche
6 - Tuck planche
6 - Ab
7 Muscle
wheelupsroll push-ups
7 - Straddle
outs planche push-ups
8 - Front
9 Handstands
planche
on a rope