An Tra Niks Bodyweight Routine Printer Friendly Version

Antranik’s Bodyweight Routine

Day 1 (Pushing)

Warm Up Body­line Drills (60sec hold, up to 180sec)

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Plank Reverse Plank Side Plank (do both sides!) Bird Dog Bird Dog Plank (req: BD for 60+sec) Hol­low Hold Hol­low Rocks (req: HH for 60+sec) Reverse Hol­low Hold Reverse Hol­low Rocks (req: RH 60+sec)

1A. Ver­ti­cal Push­ing Exer­cises (Choose one and do 3 sets of 5–8 reps)

Dips Progressions (req: sup­port hold 30+secs) ● Dips (Par­al­lel Bar) ● Dips (Par­al­lel Bar L­Sit) ● Dips (Rings) ● Dips (Rings L­sit) ● Dips (Weighted) Hand­stand Push Up Pro­gres­sion (Req: mas­ter P­Bar Dips) ● Pike Pushup Skill Work (1­2min for sup­port holds, 5–10 min ● Box Pushup for L­sit & Hand­stand practice inc. rest) ● Wall Hand­stand Eccentric/Negative Push Up (One VERY SLOW Rep) Sup­port Holds ● Free­stand­ing Hand­stand Eccentric/ ● Sup­port Hold (P Bar) Negative Push Up (One VERY SLOW ● Sup­port Hold (Rings Neutral) Rep) ● Sup­port Hold (Rings Turn­ing Out) ● Wall Hand­stand Push Up ● Free­stand­ing Hand­stand Push Up ● Swing­ing Sup­port Hold L­sit pro­gres­sions 1B. Hor­i­zon­tal Push­ing (3 sets of 5–8 reps) ● Hang­ing Leg Raises (Bent Legs) ● Hang­ing Leg Raises (Straight Legs) One Arm Push Up Pro­gres­sion ● Foot sup­ported L­sit (press shoul­der ● Wall push ups if can­not do incline pu blades down) ● Incline push ups if cannot do normal pu ● Push up ● Tuck L­sit ● Push up (Wide) ● Advanced Tuck L­sit (90° angle hips/legs) ● Push up (Diamond) L­sit (One Leg out) ● ● Push up (Low Rings/TRX wide) ● L­sit ● Push up (Low Rings/TRX neutral) ● L­sit Com­pres­sions ● Push up (Low Rings/TRX turned out) ● L­sit walks (ag & plank walks) ● Clap­ping Push ups ● Strad­dle L­sit ● Pseudo­Planche Pushup (Lean­ing for­ ward more makes it harder) ● L­sit turn (90°, 180°) ● One Arm Archer Push up (use 6–12″ tall ● V­sit block) ● Manna ● Inclined One Arm Push up (the higher the Hand­stand Practice eas­ier, against a wall=easiest) ● Strad­dled One Arm Push up ● One Arm Push Up ● Decline One Arm Push up

www.antranik.org/bodyweight­training/

Day 2 (Pulling)

Day 1 (Horizontal Pushing Continued)

2A. Ver­ti­cal Pulling (3 sets of 5–8 reps)

Planche Progression (hold for 60s) ● Pseudo­Planche Pushup (3×8; Lean­ing for­ward more makes it harder) ● Frog Stand (aka Crow Pose) ● Elbow Lever (aka Pea­cock Pose) (more of a bal­anc­ing move than pure strength) ● Advanced Frog Stand (aka Crane Pose) (straight elbows, knees higher up) ● Advanced Frog Stand with Hip Extension ● Tuck Planche (Pro­tract shoul­der blades; bring forward) ● Advanced Tuck Planche (90° angle with legs/hips) ● Side Crane (do both sides!) ● Strad­dle Planche ● Full Planche ● Full Planche on Fingertips ● Planche Push Ups

One Arm Pull Up Pro­gres­sion ● Eccentric pull ups if can­not do 1 pull up ● Pull ups (Bar to Chest!) ● Wide Arm Pull Ups ● Pull ups (L­sit) ● Pull­over ● Weighted Pull ups (belt/vest/backpack with sand/water) ● Assisted One Arm Pull ups (hang towel over bar and grab towel for assistance) ● Eccen­tric One Arm Pull ups (use a low bar; mas­ter back lever before doing this) ● Pull ups with one arm Clap Pull Up Pro­gres­sion (req: 10+ pull ups) ● FAST High Bar Pull Ups (Bar to Chest) ● Explo­sive Pull Ups (Pull up, remove hands, place back on bar) ● Fin­ger Touch Pull Ups (Pull up, touch index fin­ger and thumbs, place back on bar) ● Full Clap Pull Ups Mus­cle Up Pro­gres­sion (req: 3×8 chest­to­bar pull ups & 3×8 full dips) ● False Grip Hang (3x30sec) ● False Grip Pull Ups (3x8) ● Mus­cle Up Eccentric/Negative ● Mus­cle Up (Kipping) ● Mus­cle Up (Strict) (pull really hard so your body goes up and over the bar) 2B. Hor­i­zon­tal Pulling (3 sets of 5–8 reps) Row Pro­gres­sions ● Hor­i­zon­tal Bar Rows (inverted rows) ● Wide Bar Rows ● Rings Rows (Pull to the armpits) ● Archer Rows ● One Arm Rows ● Front Lever Row (Tucked) ● Front Lever Row (Advanced Tuck)

Day 2 (Horizontal Pulling Cont; 60s) Front Lever Progressions (req: L­hang) ● Tuck Front Lever (scapulae together!) ● Advanced Tuck Front Lever ● Sin­gle Leg Front Lever (do both legs!) ● Strad­dle Front Lever ● Full Front Lever Back Lever Progressions (req: German Hang) ● Tuck Back Lever ● Advanced Tuck Back Lever ● Strad­dle Back Lever ● Full Back Lever Human Flag Pro­gres­sions (do both sides) ● Ver­ti­cal Flag (Legs against P bar) ● Eccentric/Negative Flag (One Knee Bent) ● Eccentric/Negative Flag (Straight Legs) ● Full Flag

Day 3 (Core + Legs + More Pulling) ●

Lunge/Squat + 1 horiz pull + 1 vrt pull

www.antranik.org/bodyweight­training/