com
Squats
Split squats with front or back foot on the bench
One leg squats with working leg standing on the bench and the other on the floor
Self assisted two leg squats or pistol squats
Jumbo shrimp squats
Partial ROM (range of motion) squats - back facing bench - sit down to bench and
stand up (using one leg or two)
Posterior chain
Partner or solo prone hyperextensions on the bench
Cross-bench Superman
Angled bridge
Bridge curls (one foot or two)
Abdominals
Knee tucks, flat or sitting
Leg raise variations, including scissors
Bent leg hold - between two benches or using a pair of pushup handles or
parallettes on one bench
L-sit progression - same as above
Pushing movements
Incline and decline pushups - on palms, knuckles, wrists, or fingers. If youre
working wrist or finger pushups, you can have both hands touching the ground in
the same way (such as on the back of the hand or on the fingertips), or in mixed
positions, to make it easier (one hand on the palm, the other on the back of the
hand or fingertips). Also, one can use one hand, both hands, or a transitional
movement (archer pushups, uneven pushups. etc).
Jowett pushups - can be done with feet on bench and hands on chairs or benches.
This exercise allows for a much deeper range of motion.
Holds
Planks - incline or decline; bent arm or straight arm; one leg or both legs; gecko
plank (one arm up and opposite leg up)
Elbow lever - decline or raised. These are both easier than practicing a full elbow
lever, in which you are supporting your entire body weight on your hands.
Owen Johnston www.strengthcalisthenics.com
Dragon Flags
The numbers beside each exercise represent a training goal to aim for
before moving to the next exercise in the progression.
Remedial:
Seated knee tucks 3x50
Bench shoulderstand squat 2x20
Novice:
Flat bent leg raises - 3x30
Flat frog raises - 3x20
Flat straight leg raises - 2x20
High intermediate:
Dragon flag negatives 2x9
Dragon flag holds (isometrics) 3x10 seconds
Tuck Dragon flag - 3x5
Advanced:
Bent leg Dragon flag - 3x5
High advanced:
Dragon flag (fully locked out) - 3x5
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Owen Johnston www.strengthcalisthenics.com
Notes on performance
Extend the knees and hips until you are in a shoulderstand. The is the top
position. It will look very similar to the candlestick position in gymnastics.
Reverse the movement under control until you reach the bottom position.
From the bent knee position, kick up and immediately extend straight up
into candlestick.
From a flat straight leg position, leg raise and thrust straight up into
candlestick.
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Owen Johnston www.strengthcalisthenics.com
When you come out of the hold, land softly under control. If youre having a
hard time controlling the movement, have a spotter help you on the way down
and cue you to keep your hips locked during the negative (the lowering phase).
Throughout the entire negative, you will need to maintain full body tension,
control your breathing, and keep your hands, shoulders, and hips locked in.
Gradually build up your repetitions. This exercise could be done at the end
of a workout, especially on days that youre heavily training abdominals. Aim for
perfect practice in each repetition!
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Owen Johnston www.strengthcalisthenics.com
For my free guide with even more bodyweight only workouts, as well as
plenty more training tactics, visit - http://xnv.co/workoutpdf