5-20 reps
5-20 reps
5-20 reps
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Bodyweight Strength Foundations (complex)
By @detache
Combining BWSF progressions (pike/handstand pushups, dips, pull-ups) with hybrid calisthenics progressions (leg raises, back bridges, elbow levers; advanced pushups, pull-ups) and other progressions. - Core anterior: leg raises, elbow levers - Core anterior: back bridges - Pushups - Rows - Vertical: dips, advanced pushups, pike/handstand pushups - Pullups - Posterior chain: hamstring slides/curls, single leg hamstring curls - Squats: Bulgarian split squats, shrimp squats, pistol squats
https://nick-e.comCombining BWSF progressions (pike/handstand pushups, dips, pull-ups) with hybrid calisthenics progressions (leg raises, back bridges, elbow levers; advanced pushups, pull-ups) and other progressions. - Core anterior: leg raises, elbow levers - Core anterior: back bridges - Pushups - Rows - Vertical: dips, advanced pushups, pike/handstand pushups - Pullups - Posterior chain: hamstring slides/curls, single leg hamstring curls - Squats: Bulgarian split squats, shrimp squats, pistol squats
https://nick-e.comPushups
5-20 reps
5-20 reps
5-12 reps
5-12 reps
5-12 reps
5-12 reps
3-9 reps
3-9 reps
Pullups
Handstand pushups
3-12 reps
3-12 reps
3-12 reps
