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    Progression-Regression Chart PDF

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    jole000
    The document provides a list of exercise progressions and regressions targeting the lower body, upper body, core, and total body. Exercises are organized by movement pattern and listed from more basic to more advanced variations. Progressions involve adding complexity or load, while regressions make exercises easier or more stable. The list aims to help design programs that develop strength and control through the continuum of exercise difficulty.

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    © All Rights Reserved
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    Progression-Regression Chart PDF

    Uploaded by

    jole000
    1K views3 pages
    The document provides a list of exercise progressions and regressions targeting the lower body, upper body, core, and total body. Exercises are organized by movement pattern and listed from more basic to more advanced variations. Progressions involve adding complexity or load, while regressions make exercises easier or more stable. The list aims to help design programs that develop strength and control through the continuum of exercise difficulty.

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    Progression-Regression Chart.pdf

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    The document provides a list of exercise progressions and regressions targeting the lower body, upper body, core, and total body. Exercises are organized by movement pattern and listed from more basic to more advanced variations. Progressions involve adding complexity or load, while regressions make exercises easier or more stable. The list aims to help design programs that develop strength and control through the continuum of exercise difficulty.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views3 pages

    Progression-Regression Chart PDF

    Uploaded by

    jole000
    The document provides a list of exercise progressions and regressions targeting the lower body, upper body, core, and total body. Exercises are organized by movement pattern and listed from more basic to more advanced variations. Progressions involve adding complexity or load, while regressions make exercises easier or more stable. The list aims to help design programs that develop strength and control through the continuum of exercise difficulty.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
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    Quad

     Dominant Hip  Dominant Split-­‐Stance


    Quadruped  Rocking Deadlift  Patterning  with  Band Half-­‐Kneeling  Chop/Lift
    Plate/Reaching  Squat Kettlebell  Deadlift Low  Cable  Split-­‐Squat
    Goblet  Squat Trap  Bar  Deadlift Split-­‐Squat   Rear  Foot  Elevated  Split-­‐Squat
    Goblet  Squat  w/Heartbeat Sumo  Deadlift DB  Split-­‐Squat DB  Bulgarian/RFE  Split-­‐Squat
    2-­‐KB  Front  Squat Conventional  Deadlift 2-­‐KB  Split-­‐Squat 2-­‐KB  Bulgarian/RFE  Split-­‐Squat
    Safety  Bar  Front  Squat Reverse  Lunge
    Barbell  Front  Squat 2-­‐KB  Reverse  Lunge
    Safety  Bar  Back  Squat Forward  Lunge  Variations
    Back  Squat

    Single-­‐Leg  (Quad  Dominant) Single-­‐Leg  (Hip  Dominant) Integrated  Knee  Flexion Combo/Total  Body
    Step-­‐up  Chop/Lift Single-­‐Leg  RDL Ball  Leg  Curl Front  Squat  to  Push  Press
    Low  Box  Step-­‐ups Landmine  Single-­‐Leg  RDL 2/1  Ball  Leg  Curl RDL  to  Bent-­‐Over  Row
    Step-­‐ups Contralateral  Single-­‐Leg  RDL UST  Leg  Curls Clean  to  Front  Squat
    2-­‐KB  Step-­‐ups 2-­‐DB  Single-­‐Leg  RDL ValSlide  Leg  Curls
    Sprinter  Step-­‐ups Glute-­‐Ham  Raise  ISO
    2-­‐KB  Sprinter  Step-­‐ups Glute-­‐Ham  Raise  Negative
    Sprinter  Step-­‐ups  with  Overhead  Press Glute-­‐Ham  Raise
    Single-­‐Leg  Squat  to  Box
    Single-­‐Leg  Squat  off  Box

    Lower  Body  Progressions  and  Regressions


    Horizontal  Row Horizontal  Reach
    Half-­‐Kneeling  Cable  Row Front  Plank
    3-­‐Point  DB  Rows Birddog
    Stability Strength Half-­‐Kneeling  Cable  Press
    Inverted  Rows  -­‐  Knees  Bent Chest  Supported  Rows Incline  Push-­‐up
    Inverted  Rows  -­‐  Knees  Straight Low  Cable  Rows Push-­‐up  ISO
    Inverted  Rows  -­‐  Feet  Elevated Chain  Push-­‐ups Push-­‐ups
    Renegade  Rows Band  Push-­‐ups Stability Strength
    Push-­‐up  to  Single-­‐Arm  Support Feet  Elevated  Push-­‐ups
    Med  Ball  Push-­‐ups X-­‐Vest  Push-­‐ups
    UST  Push-­‐ups Chain  Push-­‐ups
    Band  Push-­‐ups

    Vertical  Reach Vertical  Row Landmine Bench  Press


    3-­‐Month  PNF 3-­‐Month  KB  Pullover Tall-­‐Kneeling  Landmine Single-­‐Arm  DB  Bench
    Birddog  with  Reach Half-­‐Kneeling  Lat  Pulldown Half-­‐Kneeling  Landmine Alternating  DB  Bench
    Tall-­‐Kneeling  Landmine Tall-­‐Kneeling  Lat  Pulldown Landmine  Press DB  Bench  Press
    Half-­‐Kneeling  Landmine Chin-­‐up  ISO Landmine  Push  Press Incline  DB  Bench  Press
    Scapular  Plane  DB/KB  Press Chin-­‐up  Negatives Barbell  Floor  Press/Board  Press
    Single-­‐Arm  DB/KB  Press Band-­‐Assisted  Chin-­‐ups Barbell  Bench  Press
    Barbell  Overhead  Press Chin-­‐ups Barbell  Incline  Bench  Press
    Push  Press Weighted  Chin-­‐ups
    Jerk Pull-­‐ups

    Shoulder  Stability
    Arm  Bar  Progression Face  Pull  Progression
    Arm  Bar  with  Opposite  Hip  Flexion Face  Pulls
    Arm  Bar  with  Straight  Leg  Raise Single-­‐Arm  Face  Pulls Upper  Body  Progressions  and  Regressions
    Arm  Bar 2-­‐Rope  Face  Pulls
    Anti-­‐Extension  (Prone) Anti-­‐Extension  (Supine) Anti-­‐Lateral  Flexion Anti-­‐Rotation
    Birddog 3-­‐month  Breathing Side  Plank  on  Wall Half-­‐Kneeling  Pallof  Press  ISO
    Plank  on  Knees Core  Engaged  Dead  Bug Side  Plank  on  Knees Tall-­‐Kneeling  Pallof  Press  ISO
    Plank Reaching  Dead  Bug Side  Plank Pallof  Press  ISO
    Feet  Elevated  Plank Wall  Press  Abs Feet  Elevated  Side  Plank Low  Cable  Pallof  Press  ISO
    The  Bear Dead  Bug Suitcase  Deadlift Pallof  Press  ISO  with  Side  Step
    Ab  Wheel  Rollout Core  Engaged  Leg  Lowering Suitcase  Carry
    Ab  Wheel  Rollout  ISO Wall  Press  Leg  Lowering Kettlebell  Windmill
    UST  Fallouts Leg  Lowering

    Core  Training  Progressions  and  Regressions

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