AntraniksBodyweightRoutine

Day1(Pushing+Core)

WarmUp
Body
lineDrills(60sechold,thenelevatefeet)

Plank>RKCPlank
ReversePlank
SidePlank(dobothsides!)
BirdDog
BirdDogPlank(req:BDfor60+sec)
Hol
lowHold
Hol
lowRocks(req:HHfor60+sec)
ReverseHol
lowHold
ReverseHol
lowRocks(req:RH60+sec)

SkillWork(520min)
Sup
portHolds(60sec)
Sup
portHold(PBar)
Sup
portHold(RingsNeutral)
Sup
portHold(RingsTurnedOut)
Swing
ingSup
portHold
Lsitpro
gres
sions(60sec)
Footsup
portedLsit(shoul
dersdown)
TuckLsit
FullLsit
RTOLsit
Hand
standPractice(60sec)
CrowPose
HSstomachtowall
HSbacktowall
FreestandingHS
Hangs(60sec)
BarDeadHang
InvertedHang
GermanHang
FalseGripBarDH
(chalkbottomofwrists)
FalseGripRingsDH(
chalkoutsidewrists)

PencilInMoreSkillsOfYourChoice

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1A.Ver
ti
calPush
ingExer
cises(3x12)
Dipsofallkinds
(req:RTOsup
porthold30secs)
Dips(Par
al
lelBar)
PBLeaningForwardDips
PBForearmDips>TricepsDips
SingleBarDips
RingDips(RTOattop)
WeightedDips
Hand
standPushUpPro
gres
sion
(
Req:mas
terPBarDips
)
PikePushup
BoxPushup
WallHand
standEccentricPushUp(One
VERYSLOWRep)
FSHSEccentricPushUp(SLOW!)
WallHand
standPushUp
Free
stand
ingHand
standPushUp
1B.Hor
i
zon
talPush
ing(3x12)

OneArmPushUpPro
gres
sion
Pushup(Wide&Diamond&LowRings)
DeclinePushups
OneArmArcherPushUp(612block)
InclinedOneArmPushup(thehigherthe
eas
ier,againstawall=easiest)
Strad
dledOneArmPushup
OneArmPushUp
DeclineOneArmPushup

PlancheProgression
OneArmPlank
PlancheLeans
BandassistedTuckPlanche
TuckPlanche
AdvancedTuckPlanche
Strad
dlePlanche

1C.ChooseoneCoreExercise(otherside)

www.antranik.org/bodyweighttraining/

Day2(Pulling+Core)

Day2(HorizontalPullingContinued)

2A.Ver
ti
calPulling(3x12)
OneArmChinUpPro
gres
sion
Eccentricpullupsifcan
notdo1pullup
Pullups(ChesttoBar!)
WideArmPullUps
FASTPullUps
LSitPullUps
Pullover
WeightedPull/Chinups
ArcherPull/ChinUps
Eccen
tricOneArmChinups(usealow
barmas
terbackleverbeforedoingthis)
OneArmedChinUps

Mus
cleUpPro
gres
sion
(
req:310chesttobarpullups&312fulldips
)

FalseGripDeadHang(3x30sec)
FalseGripPullUps(3x12)
ForearmPBDips
Eccentric/NegativeMus
cleUp
Mus
cleUp(Kipping)
Mus
cleUp(Strict)(pullreallyhardsoyour
bodygoesupandoverthebar)

2B.Hor
i
zon
talPulling(3x12)

RowPro
gres
sions
Hor
i
zon
talBarRows(invertedrows)
WideBarRows
RingsRows(Pulltothearmpits)
ArcherRows
OneArmRows
FrontLeverRow(Tucked)

FrontLeverProgressions(
req:Lhang60sec
)
TuckFrontLever(scapulaetogether!)
AdvancedTuckFrontLever
Sin
gleLegFrontLever
Strad
dleFrontLever
FullFrontLever
BackLeverProgressions(
req:GermanHang
)
TuckBackLever
AdvancedTuckBackLever
Strad
dleBackLever
FullBackLever
HumanFlagPro
gres
sions(dobothsides)
Ver
ti
calFlag(LegsagainstPbar)
Eccentric/NegativeFlag(OneKneeBent)
Eccentric/NegativeFlag(StraightLegs)
FullFlag

2C.ChooseoneCoreExercise

Day3(Legs+Core)

PistolSquatProgression
DeckSquats
BWSquats
SingleLegStandUps
PistolSquats
MoreLegs
CossackSquats
KingDeadlifts
DeepStepUpLunges
OverheadCrossReverseLunges
Sprinting(2060yd,90+%,510x)

CoreWork(Chooseoneeachday)

TuckUps>SaddleUps>VUps
Hng.LegRaises(Tuck/Strt/ToestoBar)
DragonFlags
AbWheelRollOuts(Knee>Standing)
Obliques:
RussianTwists
WindshieldWipers(Tuck/Straight)

www.antranik.org/bodyweighttraining/