Functional Movement Progressions

HipShoulder

Flexion Extension Flexion Extension

Ring Row

Strict Pull Up

1/2 Kip Pull Up

Full Kip Pull Up

Push Up

Bench Press

Shoulder Press

Bar Dips

Ring Dips

Push Press

Push Jerk

Muscle Up

Handstand

Handstand Walk

HandstandPush Up

Sit Up

Knee to Chest

Knee to Elbow

Toe to Bar

GHD Sit Up

Air Squat KB Swing

DeadliftBack Squat Med Ball Clean

Front Squat

Overhead Squat Clean

Snatch

L-Sit