Progressions
88 movements with their easy, intermediate and advanced versions in order.
- Back lever (hold) 2 steps
- Barbell Ab Rollout - On Knees 3 steps
- Bridge (hold) 2 steps
- Broad jump 3 steps
- Chin-up 3 steps
- Clap push-up 2 steps
- Cobra (hold) 2 steps
- Commando pull-up 2 steps
- Crunch 2 steps
- Curtsy lunge 2 steps
- Decline push-up 3 steps
- Diamond push-up 2 steps
- Dip 3 steps
- Dip Machine 3 steps
- Dumbbell Bicep Curl 2 steps
- Dumbbell Lunge 2 steps
- Extended side angle (hold) 3 steps
- Freestanding kick-ups 3 steps
- Front lever (hold) 2 steps
- Front split (hold) 2 steps
- Front splits (hold) 2 steps
- Garland (hold) 2 steps
- Glute bridge 2 steps
- Goblet Squat 3 steps
- Good morning 2 steps
- Half lord of the fishes (hold) 2 steps
- Half moon (hold) 3 steps
- Hang Clean 3 steps
- Hanging leg raise 3 steps
- Hanging oblique knee raise 3 steps
- Headstand (hold) 2 steps
- Hero (hold) 3 steps
- Hollow body (hold) 3 steps
- Inverted row 3 steps
- Jump squat 3 steps
- Kettlebell Windmill 2 steps
- Kneeling hip flexor (hold) 2 steps
- L-sit (hold) 3 steps
- L-sit pull-up 2 steps
- Leg raise 2 steps
- Leverage Shoulder Press 3 steps
- Lotus (hold) 3 steps
- Low lunge (hold) 2 steps
- Machine Bench Press 3 steps
- Middle split (hold) 3 steps
- Middle split slides 2 steps
- Muscle-up 2 steps
- Nordic curl 2 steps
- One-Arm Kettlebell Swings 3 steps
- Physioball Hip Bridge 2 steps
- Pigeon (hold) 2 steps
- Plank shoulder tap 3 steps
- Plough (hold) 2 steps
- Pull-up 3 steps
- Push-up 3 steps
- Reverse plank (hold) 2 steps
- Revolved chair (hold) 2 steps
- Russian twist 2 steps
- Seated Cable Rows 2 steps
- Seated forward fold (hold) 3 steps
- Shrimp squat 2 steps
- Side plank (hold) 3 steps
- Side plank pose (hold) 2 steps
- Single-leg calf raise 2 steps
- Sit-up 3 steps
- Snatch 2 steps
- Spider-Man push-up 2 steps
- Squat 3 steps
- Staggered-hands push-up 2 steps
- Standing Calf Raises 2 steps
- Standing forward fold (hold) 2 steps
- Step-up with Knee Raise 2 steps
- Stiff-Legged Dumbbell Deadlift 2 steps
- Sumo squat 2 steps
- Sun salutation B 2 steps
- Superman (hold) 2 steps
- Superman angels 2 steps
- Trap Bar Deadlift 3 steps
- Tree (hold) 3 steps
- Triceps Pushdown 2 steps
- V-up 2 steps
- Walking lunge 3 steps
- Wall handstand push-up 2 steps
- Wall shoulder taps 2 steps
- Wide push-up 2 steps
- Wide-Grip Lat Pulldown 3 steps
- Wide-grip pull-up 2 steps
- Wide-legged forward fold (hold) 2 steps