Exercises

Squats:

(VIDEO “Zero to Hero: Pistol Squat Progression”)

  1. Chair Squats
  2. Parallel Squats
  3. Full Squats
  4. Weighted Vest Squats
  5. Assisted Pistol Squats
  6. Chair Pistol Squats w/ Counter Weight
  7. Pistol Squats w/ Counter Weight
  8. Pistol Squats
  9. Weighted Vest Pistol Squats w/ Counter Weight

/Lunges TK:

(VIDEO “Zero to Hero: Lunge Progression”)

  1. Lunges
  2. Weighted Vest Lunges
  3. Resistance Band Lunges
  4. Dumbbell Lunges
  5. Side to Side Lunges w/ Counter Weight
  6. Side to Side Lunges
  7. Weighted Vest Side to Side Lunges w/ Counter Weight
  8. Weighted Vest Side to Side Lunges

Push Ups:

(VIDEO “Zero to Hero: One-Handed-Push-Up Progression)

  1. Incline Push Ups
  2. Push Ups
  3. Wide Grip, Narrow Grip
  4. Decline Push Ups
  5. Weighted Vest Push Ups
  6. Diamond Grip Push Ups
  7. Archer Push Ups
  8. Incline One Handed Push Up
  9. Gym Ring Push Ups
  10. Gym Ring Dips
  11. Backward Grip Push Ups
  12. Gym Ring Archer Push Ups
  13. One Handed Push Ups
  14. Advanced One Handed Push Ups

(VIDEO “Zero to Hero: Hand-Stand-Push-Up Progression)

Push Ups /Vertical:

  1. Incline Pike Push Ups
  2. Pike Push Ups
  3. Wide grip, Neutral grip
  4. Gym Ring Hand Stand Push Ups
  5. Negative Hand Stand Push Ups
  6. Hand Stand Push Ups

Pull Ups:

(VIDEO “Zero to Hero: Pull Up Progression”)

  1. Assisted Pull Ups
  2. Dead Hang Holds
  3. Pull Up Holds
  4. Negative Pull Ups
  5. Wide Grip, Chin Up Grip, Narrow Grip
  6. Pull Ups
  7. Pull Ups w/ Knee Raises
  8. Pull Ups w/ Oblique Knee Raises
  9. Pull Ups w/ Straight Leg Raises
  10. Weighted Vest Pull Ups
  11. Side to Side Pull Ups
  12. Ankle Weight Pull Ups
  13. Gym Ring Pull Ups

(VIDEO “Zero to Hero: Bodyweight Row Progression”)

Pull Ups / Horizontal:

  1. Gym Ring Rows
  2. Gym Ring Hinge Rows
  3. Knees Bent Bodyweight Rows
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