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Bodyweight Evolution

This document outlines a bodyweight training program consisting of 6 exercises per workout completed over 4 workouts. Each workout focuses on different areas of strength and skills. Workout 1 focuses on pulling, pushing, and core exercises. Workout 2 adds lower body exercises like squats and hamstring work. Workout 3 incorporates explosive movements and skills progressions. Workout 4 emphasizes handstand work and increasing repetition ranges. Exercises are prescribed with sets, repetitions, and rest periods to progress strength and skills over time.

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isbro1788
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1K views2 pages

Bodyweight Evolution

This document outlines a bodyweight training program consisting of 6 exercises per workout completed over 4 workouts. Each workout focuses on different areas of strength and skills. Workout 1 focuses on pulling, pushing, and core exercises. Workout 2 adds lower body exercises like squats and hamstring work. Workout 3 incorporates explosive movements and skills progressions. Workout 4 emphasizes handstand work and increasing repetition ranges. Exercises are prescribed with sets, repetitions, and rest periods to progress strength and skills over time.

Uploaded by

isbro1788
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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D L EXERCICE S R T R

1 A1 Close Grip Pullups 3-4 4-8 51X2 1½-2


1 B1 Weighted Dips + 10-15% BW 3-4 5-10 30X1 3-4
1 C1 Tucked L Chinups 3-4 5-8 31X2 1½-2
1 D1 Handstand Shoulder Taps 3-4 20 - 35s - 1½
1 E1 Elevated Diamond Pushups 3-5 8-12 3121 1 ½- 2
1 F1 Hanging Leg Raises 2-3 6-12 3130 2½
2 A1 Jumping Squats 4-5 6 -3X- 2
2 B1 Assisted Pistol Squat 3-4 4-6 40X1 1½-2
2 C1 PB L-Sit to ½ V-sit raises 3 5-8 Control 2
2 D1 Glute Ham Raise Hinge 4 8-12 41X1 2
2 E1 Assisted Sissy Squat 3-4 6-8 4031 2-3
2 F1 2 Leg Jump Rope 3 60 jumps - 2-3
2 F2 Single Leg Calf Raise L 3 10-15 31X1 2-3
2 F3 Single Leg Balance L 3 45 - 60s 2-3
2 F4 Single Leg Calf Raise R 3 10-15 31X1 2-3
2 F5 Single Leg Balance R 3 45 - 60s - 2-3
3 A1 Explosive Dips 3-4 6-12 40X2 3
3 A2 Explosive Switch Grip Chinups 3-4 5-8 20X2 3
3 B1 Plyometric Pushups 3-4 6-12 --X- 2-3
3 C1 Chinups 3-4 3-6 5T5M5B 3
3 D1 Feet Elevated Diamond Pushups 3-4 6-8 5121 3
3 D2 Archer Bodyweight Rows 3-4 6-8 3011 3
3 E1 Chest to wall Handstand 3-5 60 - 120s - 2
4 A1 Chest to wall HSPU Self directed S 12-20 - 2
4 B1 Pullups 3-4 1-6 30X2 2-3
4 C1 Archer Pushups 3-4 4-8 3031 2-3
4 D1 Chinups 2-3 3-6 100X0 3
4 D2 Straight Bar Dips 3-4 6-10 2122 3
4 E1 Hanging Leg Raises 2-3 5-8 3132 1½

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