Move
A program created by the fabulous mods at /r/bodyweightfitness
Cheat sheet created by /u/falcon1492
Phase One
Strength and Body Control (~20 minutes)
Time/Sets/Reps Exercise Rest Between Sets
10-30 reps Finger and Palm Pulses -
10-30 reps Side to Side Palm and Wrist -
10-30 reps Rear Face Palm Down Wrist -
10-30 reps Rear Face Palm Up Wrist -
Rear Face Palm Up Elbow
10-30 reps -
Twists
3 sets of 10 reps Scapula shrugs 30 seconds
3 sets of 10 reps Scapula rows 30 seconds
10-60s Plank -
10-60s Reverse Plank -
2min Bear Crawl rest as necessary
3 sets of 10-30s Sitting Squat 30s
Stretching and Mobility (~6 minutes)
Time/Sets/Reps Exercise
30s Childs Pose
30s each side Childs Pose with Lat stretch
10 reps Wall extensions
30s each side Chest wall stretch
30s each side Bent legged calf stretch on stairs
30s each side Hamstring lunge stretch
3 sets of 10 reps per side Front Scale Leg lifts
30s each side Hip flexor lunge stretch
Phase Two
Strength and Body Control (~30 minutes)
Time/Reps Exercise Rest Between Sets
Warmup
10-30 reps Finger and Palm Pulses -
10-30 reps Side to Side Palm and Wrist -
10-30 reps Rear Face Palm Down Wrist -
10-30 reps Rear Face Palm Up Wrist -
Rear Face Palm Up Elbow
10-30 reps -
Twists
10 reps Shoulder shrug circles -
10-60s Plank -
10-60s Reverse Plank -
10-60s Hollow Body Hold -
Handbalancing
5 min (including rest) Frog Stance rest as necessary
Strength and Control
3 sets of 5-8 reps Push Up Progression 60s
3 sets of 5-8 reps Rowing Progression 60s
3 sets of 5-8 reps Squat Progression 60s
2 min (including rest) Bear Crawl rest as necessary
Stretching and Mobility (~15 minutes)
Time/Reps Exercise
30s Child Pose
30s each side Childs Pose with Lat stretch
10 reps Wall extensions
30s each side Chest wall stretch
30s each side Bent legged calf stretch on stairs
30s each side Hamstring lunge stretch
3 sets of 10 reps each side Front Scales
10-20 reps each side Knee push aways (from ISR2)
Time/Reps Exercise
10-30s each side Hold Knee Out (from ISR2)
10-30 reps each side Sky Reaches (from ISR2)
10-30s each side Sky Reach Holds (from ISR2)
10-30 reps Buddha Prayers (from ISR2)
10-30 reps Squat Bows (from ISR2)
10-30s Squat Bow Hold (from ISR2)
30s each side Hip flexor lunge stretch
Phase Two Progress Table (10 Weeks)
Date Push Up Progression Rowing Progression Squat Progression
Intensity
Set -> 1 2 3 1 2 3 1 2 3
Phase Three
Strength and Body Control (~55 minutes)
Time/Reps Exercise Rest Between Sets
Warmup
10-30 reps Finger and Palm Pulses -
10-30 reps Side to Side Palm and Wrist -
10-30 reps Rear Face Palm Down Wrist -
10-30 reps Rear Face Palm Up Wrist -
Rear Face Palm Up Elbow
10-30 reps -
Twists
10-60s Plank -
10-60s Reverse Plank -
10-60s Hollow Body Hold -
10-60s Arch Body Hold -
10-60s Side Plank (each side) -
Handbalancing
5-10 min (including rest) Stomach to wall Handstand rest as necessary
Strength and Control Rest per Pair
Handstand Pushup
3x(5-8)
Pair 1 Progression 2-5min
3x(5-8) Pullup Progression
3x(5-8) Pushup Progression
Pair 2 2-5min
3x(5-8) Row Progression
3x(5-8) Step up left leg
Pair 3 2-5min
3x(5-8) Step up right leg
Unpaired 3x(10-30s) L-sit Progression 2-5min
Stretching and Mobility (~15 minutes)
Time/Reps Exercise
30s Child Pose
30s each side Childs Pose with Lat stretch
10 reps Wall extensions
Time/Reps Exercise
30s each side Chest wall stretch
30s each side Bent legged calf stretch on stairs
30s each side Hamstring lunge stretch
3 sets of 10 reps each side Front Scales
10-20 reps each side Knee push aways (from ISR2)
10-30s each side Hold Knee Out (from ISR2)
10-30 reps each side Sky Reaches (from ISR2)
10-30s each side Sky Reach Holds (from ISR2)
10-30 reps Buddha Prayers (from ISR2)
10-30 reps Squat Bows (from ISR2)
10-30s Squat Bow Hold (from ISR2)
30s each side Hip flexor lunge stretch
Phase Three Progress Table (10 Weeks)
Date Handstand Push Up Pullup Progression Push Up Row Progression
Progression Progression
Int.
Set -> 1 2 3 1 2 3 1 2 3 1 2 3
Phase Three Progress Table (10 Weeks)
Date Step up Left Leg Step up Right Leg L-Sit Progression
Int.
Set -> 1 2 3 1 2 3 1 2 3
Phase Four
Mon Tues Wed Thurs Fri Sat Sun
Strength
✓ ✓ ✓
Training
Handstand
✓ ✓ ✓
Mobility
Strength Training (~50 minutes)
Time/Reps Exercise Rest Between Sets
Warmup
10-30 reps Finger and Palm Pulses -
10-30 reps Side to Side Palm and Wrist -
10-30 reps Rear Face Palm Down Wrist -
10-30 reps Rear Face Palm Up Wrist -
Rear Face Palm Up Elbow
10-30 reps -
Twists
10 reps Wall Extensions -
10-60s Plank -
10-60s Reverse Plank -
10-60s Hollow Body Hold -
10-60s Arch Body Hold -
10-60s Side Plank (each side) -
Strength Training Rest per Pair
Handstand Pushup
3x(5-8)
Pair 1 Progression 2-5min
3x(5-8) Pullup Progression
3x(5-8) Pushup Progression
Pair 2 2-5min
3x(5-8) Row Progression
3x(5-8) Step up left leg
Pair 3 2-5min
3x(5-8) Step up right leg
Unpaired 3x(10-30s) L-sit Progression 2-5min
Handstand and Mobility (~50 minutes)
Time/Sets/Reps Exercise
Shoulder Mobility
- Foam Roll Lats
- Yuri Band Mobility Sequence
4 sets of 8-15 reps Rear Delt Band Pull Apart
4 sets of 8-15 reps Trap-3 Raise
4 sets of 8-15 reps Cuban Rotation
- Pec Stretch
- Lat Stretch
- Butcher’s Block
5 sets Hollow Hold
Handstand and Handbalancing Practice
5-10min Wall Plank
10min Handstand Bailing
Stomach to Wall
Freestanding
20min
Kick Ups
Tuck Handstand
Lower Body Mobility
30s each side Bent legged calf stretch on stairs
30s each side Hamstring lunge stretch
3 sets of 10 reps each side Front Scales
10-20 reps each side Knee push aways (from ISR2)
10-30s each side Hold Knee Out (from ISR2)
10-30 reps each side Sky Reaches (from ISR2)
10-30s each side Sky Reach Holds (from ISR2)
10-30 reps Buddha Prayers (from ISR2)
10-30 reps Squat Bows (from ISR2)
10-30s Squat Bow Hold (from ISR2)
30s each side Hip flexor lunge stretch
Phase Four Progress Table (10 Weeks)
Date Handstand Push Up Pullup Progression Push Up Row Progression
Progression Progression
Int.
Set -> 1 2 3 1 2 3 1 2 3 1 2 3
Phase Four Progress Table (10 Weeks)
Date Step up Left Leg Step up Right Leg L-Sit Progression
Int.
Set -> 1 2 3 1 2 3 1 2 3
Phase Five
Mon Tues Wed Thurs Fri Sat Sun
Pull ✓ ✓
Push ✓ ✓
Legs ✓ ✓
Mobility ✓ ✓ ✓
Pull (~50 minutes)
Time/Reps Exercise Rest Between Sets
Warmup
10-30 reps Finger and Palm Pulses -
10-30 reps Side to Side Palm and Wrist -
10-30 reps Rear Face Palm Down Wrist -
10-30 reps Rear Face Palm Up Wrist -
Rear Face Palm Up Elbow
10-30 reps -
Twists
10 reps Wall Extensions -
10-60s Plank -
10-60s Reverse Plank -
10-60s Hollow Body Hold -
10-60s Arch Body Hold -
10-60s Side Plank (each side) -
Strength Training Rest per Exercise
German Hang and Skin the
Practice As needed
Cat
3-5x(5-15) Front Lever Progression 2-5min
3x(5-8) Pull up Progression 2-5min
3x(5-8) Rowing Progression 2-5min
Push (~50 minutes)
Time/Reps Exercise Rest Between Sets
Warmup
10-30 reps Finger and Palm Pulses -
10-30 reps Side to Side Palm and Wrist -
10-30 reps Rear Face Palm Down Wrist -
10-30 reps Rear Face Palm Up Wrist -
Rear Face Palm Up Elbow
10-30 reps -
Twists
10 reps Wall Extensions -
10-60s Plank -
10-60s Reverse Plank -
10-60s Hollow Body Hold -
10-60s Arch Body Hold -
10-60s Side Plank (each side) -
Handstand and Pike Press Training Rest
CTW and Freestanding
Practice As needed
Handstand
Practice Pike Press Progression As needed
Handstand Pushup Training Rest between Sets
2x(2-10s) Yaad Hold Progression Shortly but as needed
3-4x(1) Frog Stand to Handstand Shortly but as needed
4x(5-10) Elevated Pike Pushups 90s
Other Strength Training Rest between Sets
5x(5-8) Push Up Progression 90s
Legs (~40 minutes)
Time/Reps Exercise Rest Between Sets
Warmup
10-60s Plank -
10-60s Reverse Plank -
10-60s Hollow Body Hold -
10-60s Arch Body Hold -
10-60s Side Plank (each side) -
10 reps each direction Leg Swings -
Strength Training Rest per Exercise
Practice Single Leg Balancing As needed
5 sets L-Sit 90s
Weighted Deep Step Ups or
5 sets 2-5min
Back Squats
3 or 1 set Glute Ham Raise or Deadlift 2-5min
Stretching and Mobility (~40 minutes)
Time/Sets/Reps Exercise
Shoulder Mobility
10 reps Wall Extensions
10 reps Shoulder Dislocates
Front Splits
3x10-20s Hip Flexor Drill
Pike
3x90s Calf Stretch
3-5x10 then 10-30s hold Stride Stance Good Morning then Hold
3-5x10 then 10-30s hold Jefferson Curl then Hold
Middle Splits
3x(30-60s) Horse Stance
3x60s Isometric Straight Leg Middle Splits
3x10 reps Straddle Ups with butt platform
3x10 reps then 1min Straddle ups then Isometric Split
Phase Five Progress Table (10 Weeks)
Date Front Lever Progression Pullup Progression Row Progression
Int
Set -> 1 2 3 4 5 1 2 3 1 2 3
Phase Five Progress Table (10 Weeks)
Date Yaad Hold Frog Stand to Elevated Pike Push Push Up Progression
Progressi Handstand ups
on Progression
Int
Set 1 2 1 2 3 4 1 2 3 4 1 2 3 4 5
>
Phase Five Progress Table (10 Weeks)
Date Weighted Deep Step Ups or Back Glute Ham Raise or L-Sit Progression
Squats Deadlift
Int
Set -> 1 2 3 4 5 1 2 3 1 2 3 4
