PLT Field Individual Progressions

Just like learning anything else, to improve your fitness, you need to practice consistently at an appropriate level of challenge for yourself.  If you aren't able to do a push-up, you need to work up to it.  If  a push-up is easy for you, it doesn't do you any good to show off by doing a million - you should increase your level of challenge to grow.

The following progressions (slides and videos coming) will help you find your appropriate level of challenge for a wide range of exercises, so that you can continue pushing yourself, working hard, and growing.
  • Push-ups
  • Sit-ups
  • Squats
  • Static Holds
  • Pull-ups
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Level 1:

  1. knee push-ups

  2. knee push-up with full negative

  3. momentum push-up *

  4. push-up
Level 2:

  1. wide push-up

  2. diamond push-up

  3. dive bombers

  4. clap push-up

  5. ring push-up
Level 3:

  1. scorpions

  2. typewriter push-up

  3. ring archers

  4. one arm push-up

  5. ring flyers

  6. in and out push-up  
BEAST CLUB:

  1. ring push-ups w/ feet on ball(s)

  2. one arm/one leg push-up

  3. 4-ball push-up

  4. two ball push-up

  5. ring flyes w/ feet on ball

  6. one arm clap push-up

  7. handstand push-ups (assisted or free)
Level 1:

  1. crunches

  2. rock ups *

  3. sit-ups
Level 2:

  1. assisted oblique crunches

  2. russian twists

  3. leg raises

  4. atomic sit-ups
Level 3:

  1. oblique crunch

  2. atomic turtle

  3. breathe-ups
BEAST CLUB:

  1. pikes
Level 1:

  1. half squat

  2. squat (90 degrees)

  3. lunges
Level 2:

  1. deep squats (butt to heal)

  2. squat w/ calf raise

  3. jump squat
Level 3:

  1. box jumps

  2. kneeling hop-ups

  3. scissor jumps

  4. assisted pistols

  5. squat twist
BEAST CLUB:

  1. one legged box jumps

  2. pistols
Level 1:

  1. forearm plank

  2. forearm side plank

  3. dying turtle

  4. standing knee raise

  5. wall sit

  6. sky divers

  7. hip bridge

  8. plank

  9. side plank
Level 2:

  1. one arm plank

  2. flexed hang

  3. standing leg raise

  4. one leg plank

  5. one leg hip bridge

  6. halfway hold

  7. hanging L-sit
Level 3:

  1. 50/50 plank

  2. assisted handstand

  3. flexed L-sit

  4. frog
BEAST CLUB:

  1. handstand

  2. elbow lever

  3. back lever

  4. front lever
Level 1:

  1. dead hang

  2. flexed hang

  3. pull-ups

  4. flexed hanging knee raise
Level 2:

  1. false-grip ring rows

  2. in & out pull-ups

  3. flexed shimmy

  4. flexed hanging leg raise
Level 3:

  1. false-grip ring/bar pull-ups

  2. rotating L-sit

  3. hand 2 head pull-ups

  4. clap pull-ups

  5. belt pull-ups
BEAST CLUB:

  1. one arm assisted pull-ups

  2. muscle-up

  3. windshield wipers
Copyright © 2015 Greg Callaham