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Bodyweight Strength Foundations (complex)

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

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Created by

detache

Workout Breakdown

Pushups

Narrow pushups

Narrow Pushups

1 set × 3×5-20 reps

Side-staggered pushups

Side-staggered Pushups

1 set × 2×5-20 reps

Archer pushups

Archer Pushups

1 set × 2×5-12 reps

Sliding one-arm pushups

Sliding One-arm Pushups

1 set × 2×5-12 reps

One-arm pushups

One-arm Pushups

1 set × 2×3-9 reps

Pullups

Jackknife Pullups

1 set × 3×5-20 reps

Top chin holds

Top Chin-holds

1 set × 3×5-20s

Chin-up negatives

Chin-up Negatives

1 set × 3×3-12 reps

Chin-ups

Chin-Up

1 set × 3×3-12 reps

Pull-up negatives

Negative Pull-Up

1 set × 3×3-12 reps

Pullups

Pull-Up

1 set × 3×3-12 reps

Handstand pushups

Pre-pike pushup

Pre-pike Pushups

1 set × 3×3-12 reps

Elevated pre-pike pushups

Elevated Pre-pike Pushups

1 set × 3×3-12 reps

Pike pushups

Pike Push Up

1 set × 3×5-8 reps