Convict Condition

Big 4 Exercises
Series Exercise Shoulderstand Squats Jackknife Squats Supported Squats 1/2 Squats Full Squats Close Squats Uneven Squats 1/2 One Leg Squats Assisted One Leg Squats One Leg Squats Series Exercise Wall Push-Ups Incline Push-Ups Kneeling Push-Ups 1/2 Push-Ups Basic Intermediate Progression Basic Intermediate Progression

Squats Pushups

Full Push-Ups Close Push-Ups Uneven Push-Ups 1/2 One Arm Push-Ups Lever Push-Ups One Arm Push-Ups

Big 4 + 2 Exercise

Series

Exercise Short Bridges Straight Bridges Angled Bridges Head Bridges

*Once you've achieved level six on the four exercises, you're read Basic Intermediate Progression

Bridges

1/2 Bridges Full Bridges Walll Walking Bridges (Down) Walll Walking Bridges (Up) Closing Bridges Stand to Stand Bridges

vict Conditioning

Big 4 Exercises
Series Exercise Knee Tucks Flat Knee Raises Flat Bent Leg Raises Flat Frog Raises Basic Intermediate Progression

Series

g 4 + 2 Exercises

Leg Raises Pull-Ups

Flat Straight Leg Raises Hanging Knee Raises Hanging Bent Leg Raises Hanging Frog Raises Partial Straight Leg Raises Hanging Straight Leg Raises Exercise Vertical Pulls Horizonal Pulls Jackknife Pulls 1/2 Pull-Ups Full Pull-Ups Close Pull-Ups Uneven Pull-Ups 1/2 Arm One Arm Pull-Ups Assisted Pull-Ups One Arm Pull-Ups Basic Intermediate Progression

four exercises, you're ready to start the additional two exercises. Series Exercise Wall Headstands Crow Stands Wall Handstands 1/2 Handstand Push-Ups Handstand Push-Ups Close Handstand Push-Ups Uneven Handstand Push-Ups 1/2 One Arm Handstand Push-Ups Lever Handstand Push-Ups One Arm Handstand Push-Ups

Basic

Intermediate Progression

Headstands

Series

Exercise Wall Fingertip Push-Ups Incline Fingertip Push-Ups Kneeling Fingertip Push-Ups

Basic

Intermediate Progression

Series

Series

Fingertip Pushups Clutch Flag Wrestler's bridges

1/2 Fingertip Push-Ups Full Fingertip Push-Ups Close Fingertip Push-Ups Uneven Fingertip Push-Ups 1/2 One Arm Fingertip Push-Ups Lever Fingertip Push-Ups One Arm Fingertip Push-Ups Exercise Clutch Hang Diagonal Split Clutch Diagonal Tuck Clutch Diagonal Clutch Horizontal Tuck Clutch Horizontal Split Clutch Bent Leg Clutch Flag Clutch Flag Exercise Preliminary wrestler's bridges Preliminary front bridges Full wrestler's bridges Full front bridges Basic 2x20 4x40 2x30 4x30 Basic Progression 10 sec hold 10 sec hold 10 sec hold 10 sec hold 10 sec hold 10 sec hold 10 sec hold 1 min hold Progression 4x100 4x90 4x80 4x70

Series

Exercise Double leg calf raises off the floor (bent legs)

Basic 2x20 3x20

Progression Progression 4x20 4x25

Double leg calf raises off the floor (Straight legs) Single leg calf raises off the floor (bent leg) Single leg calf raises off the floor (Straight leg) Double leg calf raises off a step (bent legs) Double leg calf raises off a step (straight legs) Single leg calf raises off a step (bent leg) Single leg calf raises off a step (straight leg)

4x40 2x30 4x30 2x30 4x30 2x15 4x30 4x80 4x70 4x60 4x50 4x45 4x50

Calf

Series

Exercise Horizontal Hang Bar Hang Uneven Hang One-Arm Bar Hang Towel Hang Twin Towel Hang Uneven Towel Hang One-Arm Towel Hang

Basic 1x10 sec 1x10 sec

Progression 4x30 sec 4x1 min

1x10 sec 3x1 min (both sides) (both sides) 1x10 sec 3x1 min (both sides) (both sides) 1x10 sec 3x1 min (both sides) (both sides) 1x10 sec 3x1 min 1x10 sec 2x1 (both sides) (both sides) 1x10 sec 5 min hold (both sides) (both sides)

Series

Hang Press Flag

Exercise Support Press Press Hang Kick Press Vertical Chamber Press Vertical Press Split Press Flag Bent Leg Press Flag Press Flag

Basic

Progression 10 sec hold 10 sec hold 10 reps 5 sec hold 5 sec hold 5 sec hold 5 sec hold 10 sec hold

Progression

Series

Exercise Short Bridge Hold Straight Bridge Hold Angled Bridge Hold Head Bridge Hold Bridge Hold

Start

End

Series

Series

Bridge Hold L- Hold Twist

Exercise Bent Leg Hold Straight Leg Hold N-Hold Uneven N-Hold L-Hold Exercise Straight Leg Twist Hold Easy Twist Hold Half Twist Hold 3/4 Twist Hold Full Twist Hold

Start

End

Start

End