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Neck

Shoulders

Chest

R. Arm

L. Arm

R. Forearm

L. ForearmR. Hand

L. Hand

Waist

Hips

R. Thigh

L. Thigh

R. Calf

L. Calf

Neck

Shoulders

ChestR. Arm

L. Arm

R. Forearm

L. Forearm

R. Hand

L. Hand

Waist

Hips

R. Thigh

L. Thigh

R. Calf

L. Calf

2014

2015

M

e

a

s

u

r

e

m

e

n

t

s

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Weigh-ins

2014

June

July August September October November December

January February March April May

June

2015

January February

August September October November

March April May

DecemberJuly

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Step 1 Step 2 Step 3 Step 4 Step 5 Step 6 Step 7 Step 8 Step 9

Pushups

Squats

Pullups

Leg Raises

Bridges

Handstand

Pushups

Grip

Fingertip

Pushups

Calves

Neck

Lateral

Chain

Progress Chart

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StepStep

Step Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

StepStep

Step Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

StepStep

Step Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

StepStep

Step Set 1 Set 2 Set 3

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Date:

Date:

Date:

Obs:

Obs:

Obs:

Obs:

Obs:

Obs: Obs: Obs:

Obs:Obs:Obs:

Obs:Obs:Obs:

Obs:

Obs:

Obs: Obs: Obs:

Obs:

Date:

Obs: Obs:

Obs:

Obs:

Obs:

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Devote a good chunk of time working on your fundamental

strength. Lots of focus on squatting and leg raises will strengthen

the muscles of the back and hips, and make the waist more

supple. By the time you have masteredClose Squats and Hanging

Knee Raises (both Step 6 of each series), you'll be ready to start

tackling the Bridge series movements.

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Beginners are advised to masterClose Pushups

(Step 6 of the regular Pushup series) before even

beginning Step 1 of the Handstand Pushup series. Doing

so will condition your hands, forearms and shoulder girdle

to the rigors of supporting the entire bodyweight.

Mastering Uneven Pushups (Step 7) will also strengthen

the rotator cuffs and help to iron out any pre-existing

shoulder problems before you attempt to support yourentire bodyweight in the inverse position.

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