CFSC

Level-1 Progressions and Regressions Sheet (January 2016)

Correctives
Key: Anti-Rotation Horizontal Press Vertical Pull Hip Dominant
BOLD = Baseline TK Anti-Rotation Push Up Holds TRX Row Assisted 1-Leg SLDL Shoulder Corrective
TK= Tall Kneeling 1/2 Kneeling Inline Anti Rotation Elevated Push Up X-Pulldown Cross Reaching 1-Leg SLDL 1/4 Get up No Weight
BW = Bodyweight Iso Split Squat Pos Anti Rotation Push Up Chin Up - 2 sec Hold 3 sec Ecc * 1 KB/DB 1-Leg SLDL 1/2 Get Up No Weight
KB = Kettlebell Standing Anti Rotation Feet Elevated Push Up Chin up 2 KB/DB 1-Leg SLDL 1/2 Get Up w/ Weight
DB = Dumbbell SL Anti-Rotation Weighted Push Up Weighted Chin up Barbell 1-Leg SLDL 3/4 Get Up
ISO = Isometric Ring Push Up *Use a band around the foot if need be Full Get Up
ECC = Eccentric Front Plank Toe Touch Progression
SLDL = Straight Leg Deadlift Clock Plank DB Bench Press X-Pulldown Hip Hinge Patterening + Goblet Squat Goblet Carry
ALT = Alternating Push Up Tap Alt DB Bench Press Alt X-Pulldown KB Deadlift Farmer Carry
FE = Feet elevated Plank Reach One Arm DB Bench X-Pulldown w/ Tricep Extension Suitcase Carry
* = Lateralization or Variation 2-Leg Hip Lift Waiters Carry Bottoms Up
TK Push/ Pull TK One Arm Keiser Press Knee Dominant 1-Leg Hip Lift Overhead Carry
Power 1/2 Kneeling Push/Pull 1/2 Kneeling Inline Press 1-Leg Squat w/ Tennis Ball Shoulder Elevated 2-Leg Hip Lift
Shuttle Jump Standing Push/Pull Iso Split Squat Inline Press 1-Leg Squat To a High Box Shoulder Elv. 1-Leg Hip Lift Supine Floor Slides w/ Exhale
Jump Squat w/ Stick Dynamic Push/Pull Standing Inline Press 1-Leg Squat Weighted Hip Lift Seated Wall Slides
Continuous Jump Squat Weighted Vest 1-Leg Squat Standing Wall Slides
Medball or Weighted Vest Jump Squat Short Lever Side Plank Vertical Press Off Loaded 1-Leg Squat Stability Ball Leg Curl
Side Plank 1/2 Kneeling Landmine Press Slideboard Leg Curl Eccentrics Hip/Ankle Corrective
Toe Touch Progression FE Side Plank 1/2 Kneeling Alt Press Assisted Split Squat Slideboard Leg Curl Prone Valslide Hip Flexion
KB Deadlift Side Plank Row 1/2 Kneeling One Arm Press Split Squat Hold 1-Leg Slideboard Leg Curl Standing Hip Flexion Holds
KB Swing Standing Alt Press Split Squat
Anti-Extension Standing One Arm Press Goblet Split Squat Split Squat Supine Band Hip Flexion
TK Static Chest Pass Elevated Front Plank 2 DB Split Squat BW Slideboard Lunge Supine Keiser Hip Flexion
TK Dynamic Chest Pass Front Plank Horizontal Pull Goblet Sideboard Lunge Standing Keiser Hip Flexion
Standing Chest Pass Feet Elevated Plank TRX Row Split Squat 1 KB Sideboard Lunge Standing Add W/Hip Flexion
Stepping Chest Pass Body Saw Elevated TRX Row Eccentric RFE Split Squat 2 KB Slideboard Lunge
Sprinter Start Chest Pass Weighted TRX Row Goblet RFE 2 KB Rack Pos. Sideboard Lunge Supported Leg Lower
Front Plank 2 DB RFE Unsupported Leg Lower
Shuttle Jump Ball Rollout Cat Cow 2 DB w/Weighted Vests Split Squat SLDL Patterning
Box Jump Ab Dolly Rollout 1/2 Kneeling DB Row BW Reverse Lunge
Hurdle Jump w/ Stick Wheel Rollout Bench Staddle DB Row Squat Correctives Goblet Reverse Lunge Tall Kneeling Chop/Lift
Hurdle Jump w/ Mini Bounce Wheel Rollout DB Row Counter Balance Squat to A Parallel Box 2 DB Reverse Lunge 1/2 Kneeling Inline Chop/Lift
Continuous Hurdle Jump Goblet Squat to A Parallel Box Front Foot Elevated Reverse Lunge Iso Split Squat Inline Chop/Lift
TK Inline Row 2 KB Rack Pos Goblet Squat to A Parallel Box Static Standing Chop/Lift
1/2 Kneeling Side Toss 1/2 Kneeling Inline Row Dynamic Chop/Lift
Standing Side Toss Iso Split Squat Inline Row BW Lateral Squat
Rebound Side Toss Standing One Arm Keiser Row Medball Lateral Squat Supported Sumo Hold
Shuffle or Crossover Side Toss Standing 1 Arm 1 Leg Row 1 DB Lateral Lunge Heel Board Sumo Hold
Dynamic 1 Arm 1 Leg Row 2 DB Lateral Lunge Sumo Holds
Rotational Row 1 KB Rack Pos Lateral Lunge Sumo Squat Pressout
2 KB Rack Pos Lateral Lunge Sumo Squat Curl Press

BW Static Split Squat Matrix*

BW Lunge Matrix (FLR)
Medball Lunge Matrix
Weighted Lunge Matrix
*Split Squat/Lateral/Rotational/SLDL