Bodyweight strength from zero. Push, pull, core, legs, and dips. Progress through 5 levels covering every movement pattern.

1.Foundations

• Wall Push-Up I can do 3 sets of 10 wall push-ups
• Downward Dog Hold I can do 3 sets of a 30-second downward dog hold
• Vertical Row I can do 3 sets of 10 vertical rows
• Scapular Pulls I can do 3 sets of 10 scapular pulls
• Plank I can do 3 sets of a 30-second plank
• Assisted Squat I can do 3 sets of 10 assisted squats
• Bench Dip I can do 3 sets of 10 bench dips

2.Building Strength

• Push-Up I can do 3 sets of 10 push-ups
• Kneeling Pike Push-Up I can do 3 sets of 10 kneeling pike push-ups
• Row I can do 3 sets of 10 horizontal rows
• Pull-Up Negative I can do 3 sets of 10 slow pull-up negatives
• Hollow Hold I can do 3 sets of a 30-second hollow hold
• Full Squat I can do 3 sets of 10 full squats
• Band-Assisted Dip I can do 3 sets of 10 band-assisted dips

3.Getting Strong

• Diamond Push-Up I can do 3 sets of 10 diamond push-ups
• Pike Push-Up I can do 3 sets of 10 pike push-ups
• Feet-Elevated Row I can do 3 sets of 10 feet-elevated rows
• Pull-Up I can do 3 sets of 10 pull-ups
• Hanging Knee Raise I can do 3 sets of 10 hanging knee raises
• Bulgarian Split Squat I can do 3 sets of 10 Bulgarian split squats per leg
• Negative Dip I can do 3 sets of 10 slow negative dips
• Frog Stand I can hold a frog stand for 10 seconds

4.Intermediate

• Archer Push-Up I can do 3 sets of 10 archer push-ups per side
• Elevated Pike Push-Up I can do 3 sets of 10 elevated pike push-ups
• Archer Row I can do 3 sets of 10 archer rows per side
• Muscle-Up Negative I can do 3 sets of 10 slow muscle-up negatives
• Bar Pullover I can do 3 sets of 10 bar pullovers
• Tuck L-Sit I can do 3 sets of a 15-second tuck L-sit
• Pistol Squat I can do 3 sets of 10 pistol squats per leg
• Elbow Lever I can hold an elbow lever for 10 seconds
• Dip I can do 3 sets of 10 dips
• Skin the cat I can do 3 sets of 5 skin the cats
• Tuck Planche
• Ice Cream Maker I can do 3 sets of 5 ice cream makers

5.Advanced

• One-Arm Push-Up I can do 3 sets of 10 one-arm push-ups per side
• Wall Handstand Push-Up I can do 3 sets of 10 wall handstand push-ups
• Tuck Front Lever Row I can do 3 sets of 10 tuck front lever rows
• Muscle-Up I can do 3 sets of 10 muscle-ups
• Toes to Bar I can do 3 sets of 10 toes-to-bar hanging leg raises
• Shrimp Squat I can do 3 sets of 10 shrimp squats per leg
• Freestanding Handstand I can hold a freestanding handstand for 20 seconds
• Ring Dip I can do 3 sets of 10 ring dips

6.Mastery

• Press to Handstand I can do a press to handstand from the floor
• Dragon Flag I can do 3 sets of 10 dragon flag
• Dragon Squat I can do 3 sets of 5 dragon squats
• freestanding handstand push-up I can do 3 sets of 3 freestanding handstand push-ups
• back lever I can hold 3 sets of a 5 second back lever
• Front Lever I can hold 3 sets of a 5 second front lever
• Human flag

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