If you don’t know what some of these movements are ask a coach
Some of these progressions require some time. If you want to get better. This is what you must do. Some of these movements don’t all have to be done together. They can be done at different times like during warm-up or after your training.
Strict pull-up progression
A. Eccentric lower – accumulate 10 reps(do this if you cant do B)
B. Partner assisted pull-up + eccentric lower x 3-5 x 4(work up to 4 sets of 5). If you can no longer lower yourself slowly you are too fatigued to continue. STOP and move on to the next)
C. Scap pull-ups – accumulate 20
D. Band pull-downs – 4 sets of 8(If assisted pull-ups are too hard)
E. Biceps curl x 6-8 x 4 sets(go as heavy as possible. Once you can complete 8 move up in weight)
Handstand push-up progression
A. Box hspu starting on a 24″ box. Work up to 20 reps in as many sets as you need. Keep on this box till you can complete 10 reps in a row, then you may move onto a higher box and do the same.
B. Seated overhead press – complete 20 reps. Pause at the top of the forehead, Start with an empty bar and take as many sets as you need to complete these. Once you can do 10 in a row with the bar then add weight. Continue this.
C. HS lowers – accumulate 10 reps. Go down as slow as you can till your head touches the matt.
D. Nose to wall, wall climbs – accumulate 10
E. Triceps extension – 3 sets of 8
Ring dip progression
A. Bar dips – accumulate 20 reps
B. Feet elevated dip – Grab a 16 inch box and accumulate 20 dips. once you can do 10 in a row, turn around facing away from the box with your knees bent and toes on the box. Use them for assistance.
C. Ring holds – 4 sets of :20 sec hold at the bottom, :15 sec hold at the top, :10 sec hold in the middle.
D. Ring push-ups – accumulate 20 reps
First you must be able to do 3 chest to bar pull-ups and 3 full depth ring dips. Do not attempt this if you can’t do this. Once you are able to do the above continue below:
A. If you can’t hold a false grip yet accumulate 1 min in a false grip hang
B. Ring thing muscle-ups – accumulate 15(focus on quick transitions)
C. False grip pull-ups to chest or pull-ups – accumulate 15
D. Partner assisted – accumulate 5
E. False grip ring rows – accumulate 15
F. L-Sit – accumulate 2 min
G. GHDSU – accumulate 20 reps
Toe to bar progression
A. Knee tucks with harness – accumulate 30
B. Knees to elbow – accumulate 20
C. Incline bench toes to bar – accumulate 30
D. Stiff arm banded pull-downs – accumulate 30
E. Slow lever – accumulate 10(this is partner assisted)
A. Shoulder taps(facing the wall and away from the wall) – accumulate 20 taps each way
B. Alligator walks – accumulate 50-100 meters
C. Partner HS hold – find balance for :10 sec x 5
D. Superman rocks – accumulate 20 reps
E. Hollow rocks – accumulate 30 reps
F. HS hold + walk to wall support
A. Negative Push-Ups – Accumulate 20 Reps
B. Limited R.O.M Push-Ups – Accumulate 20 Reps
C. Bench Push-Ups – Accumulate 20, once you have, move to a lower platform.