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Bodyweight Exercises by Progression

Exercises are grouped by progression and ordered from easier to harder. Open one for how to do it and when to move on.

Back Lever Progression

  1. Skin the Cat
  2. German Hang
  3. Tuck Back Lever
  4. Advanced Tuck Back Lever
  5. Straddle Back Lever
  6. Back Lever

Bridge Progression

  1. Glute Bridge
  2. Single-Leg Glute Bridge
  3. Single-Leg Hip Thrust

Calf Raise Progression

  1. Calf Raises
  2. Single-Leg Calf Raises

Copenhagen Plank Progression

  1. Short Copenhagen Plank
  2. Copenhagen Plank

Dip Progression

  1. Bent-Knee Bench Dips
  2. Bench Dips
  3. Parallel Bar Dips
  4. Straight Bar Dips
  5. Ring Dips

Dragon Flag Progression

  1. Tuck Dragon Flag
  2. Single-Leg Dragon Flag
  3. Negative Dragon Flag
  4. Dragon Flag

Front Lever Progression

  1. Tuck Front Lever
  2. Advanced Tuck Front Lever
  3. One-Leg Front Lever
  4. Straddle Front Lever
  5. Front Lever

Handstand Progression

  1. Wall Handstand
  2. Chest-to-Wall Handstand
  3. Freestanding Handstand

Hanging Leg Raise Progression

  1. Lying Leg Raises
  2. Hanging Knee Raises
  3. Hanging Leg Raises
  4. Toes to Bar
  5. Windshield Wipers

Hollow Body Progression

  1. Tuck Hollow Hold
  2. Hollow Hold
  3. Hollow Rocks

Human Flag Progression

  1. Tuck Human Flag
  2. Straddle Human Flag
  3. Human Flag

L-Sit Progression

  1. Tuck L-Sit
  2. One-Leg L-Sit
  3. L-Sit
  4. V-Sit

Muscle-up Progression

  1. High Pull-ups
  2. Explosive Pull-ups
  3. Negative Muscle-ups
  4. Bar Muscle-ups
  5. Ring Muscle-ups

Nordic Curl Progression

  1. Partial Nordic Curl
  2. Negative Nordic Curl
  3. Nordic Curl

One-Arm Pull-up Progression

  1. Typewriter Pull-ups
  2. Negative One-Arm Pull-ups
  3. Assisted One-Arm Pull-ups
  4. One-Arm Pull-ups

One-Arm Push-up Progression

  1. Incline One-Arm Push-ups
  2. Negative One-Arm Push-ups
  3. One-Arm Push-ups

Planche Progression

  1. Frog Stand
  2. Planche Lean
  3. Tuck Planche
  4. Advanced Tuck Planche
  5. Straddle Planche
  6. Planche

Plank Progression

  1. Kneeling Plank
  2. Plank
  3. Plank Shoulder Taps

Pull-up Progression

  1. Dead Hang
  2. Active Hang
  3. Negative Pull-ups
  4. Chin-ups
  5. Pull-ups
  6. Archer Pull-ups

Push-up Progression

  1. Wall Push-ups
  2. Incline Push-ups
  3. Push-ups
  4. Parallette Push-ups
  5. Archer Push-ups
  6. Pseudo Planche Push-ups

Handstand Push-up Progression

  1. Elevated-Hands Pike Push-ups
  2. Pike Push-ups
  3. Elevated Pike Push-ups
  4. Wall Handstand Push-ups
  5. Deficit Wall Handstand Push-ups
  6. Freestanding Handstand Push-ups

Row Progression

  1. Bent-Knee Inverted Rows
  2. Inverted Rows
  3. Feet-Elevated Inverted Rows
  4. Archer Rows

Shrimp Squat Progression

  1. Assisted Shrimp Squats
  2. Shrimp Squats
  3. Advanced Shrimp Squats

Side Plank Progression

  1. Kneeling Side Plank
  2. Side Plank
  3. Side Plank with Leg Raise

Single-Leg Squat Progression

  1. Box Squat
  2. Bodyweight Squat
  3. Split Squats
  4. Bulgarian Split Squats
  5. Box Pistol Squats
  6. Pistol Squats

More exercises

All progressions

Train every step with Kolibi

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