Progression-Regression Chart.pdf

Quad Dominant

Hip Dominant

Split-Stance

Quad Quadru rupe ped d Rock Rockin ing g

Dead Deadli lift ft Patt Patter erni ning ng with with Band Band

Half-Kneeling Chop/Lift

Plate/Reachin g Squat

Ket ttllebel l Deadlift

Goblet Squat

Trap Bar Deadlift

Split-Squat

Rear Foot Elevated Split-Squat

Goblet Squat w/Heartbeat

Sumo Deadlift

DB Split-Squat

DB Bulgarian/RFE Split-Squat

2-KB Front Squat

Conventional Deadlift

2-KB Split-Squat

2-KB Bulgarian/RFE Split-Squat

Low Cable Split-Squat

Safety Bar Front Squat

Reverse Lunge

Barbell Front Squat

2-KB Reverse Lunge

Safety Bar Back Squat

Forward Lunge Variations

Back Squat

Single-Le Single-Leg g (Quad (Quad Dominant) Dominant) Single-Leg Single-Leg (Hip Dominant) Dominant)

Integrated Integrated Knee Flexion Flexion

Combo/Tot Combo/Total al Body

Step-up Chop/Lift

Single-Leg RDL

Ball Leg Curl

Front Squat to Push Press

Low Box Step-ups

Landmine Single-Leg RDL

2/1 Ball Leg Curl

RDL to Bent-Over Row

Step-ups

Contralateral Single-Leg RDL

UST Leg Curls

Clean to Front Squat

2-KB Step-ups

2-DB Single-Leg RDL

ValSlide Leg Curls

Sprinter Step-ups

Glute-Ham Raise ISO

2-KB Sprinter Step-ups

Glute-Ham Raise Negative

Sprinter Step-ups with Overhead Press

Glute-Ham Raise

Single-Leg Squat to Box Single-Leg Squat off Box

Lower Body Progressions and Regressions

Horizontal Row

Horizontal Reach

Half-Kneeling Cable Row

Front Plank

3-Point DB Rows

Birddog

Stability

Strength

Half-Kneeling Cable Press

Inve Invert rted ed Rows Rows - Knee Kneess Bent Bent

Ches Chestt Supp Suppor orte ted d Rows Rows

Incline Push-up

Inve Invert rted ed Rows Rows - Knees nees Stra traight ight

Low Low Cabl Cable e Rows Rows

Push-up ISO

Inver nverte ted d Rows Rows - Feet Feet Elev Eleva ated ted

Cha Chain Pushush-up upss

Renegade Rows

Band Push-ups

Push-ups Stability

Strength

Push Push-u -up p to Sing Single le-A -Arm rm Supp Suppor ortt

Feet Feet Elev Elevat ated ed Push Push-u -ups ps

Med Ball Push-ups

X-Vest Push-ups

UST Push-ups

Chain Push-ups Band Push-ups

Vertical Reach

Vertical Row

Landmine

Bench Press

3-Month PNF

3-Month KB Pullover

Tall-Kneeling Landmine

Single-Arm DB Bench Alternating DB Bench

Birddog with Reach

Half-Kneeling Lat Pulldown

Half-Kneeling Landmine

Tall-Kneeling Landmine

Tall-Kneeling Lat Pulldown

Landmine Press

DB Bench Press

Half-Kneeling Landmine

Chin-up ISO

Landmine Push Press

Incline DB Bench Press

Scapular Plane DB/KB Press

Chin-up Negatives

Single-Arm DB/KB Press

Band-Assisted Chin-ups

Barbell Bench Press

Barbell Overhead Press

Chin-ups

Barbell Incline Bench Press

Push Press

Weighted Chin-ups

Jerk

Pull-ups

Barbell Floor Press/Board Press

Shoulder Stability Arm Ba r Pr og ogression

F ac ace Pull Progr es ession

Arm Bar with with Oppo Oppossite ite Hip Hip Fle Flexion xion

Face Pull Pullss

Arm Arm Bar Bar with with Stra Straig ight ht Leg Leg Rais Raise e

Sing Single le-A -Arm rm Face Face Pull Pullss

Arm Bar

2-Rope Face Pulls

Upper Body Progressions and Regressions

Anti Anti-E -Ext xten ensi sion on (Pro (Prone ne))

Anti Anti-E -Ext xten ensi sion on (Sup (Supin ine) e)

Anti Anti-L -Lat ater eral al Flex Flexio ion n

Anti Anti-R -Rot otat atio ion n

Birddog

3-month Breathing

Side Plank on Wall

Half-Kneeling Pallof Press ISO

Plank on Knees

Core Engaged Dead Bug

Side Plank on Knees

Tall-Kneeling Pallof Press ISO

Plank

Reaching Dead Bug

Side Plank

Pallof Press ISO

Feet Elevated Plank

Wall Press Abs

Feet Elevated Side Plank

Low Cable Pallof Press ISO Pallof Press ISO with Side Step

The Bear

Dead Bug

Suitcase Deadlift

Ab Wheel Rollout

Core Engaged Leg Lowering

Suitcase Carry

Ab Wheel Rollout ISO

Wall Press Leg Lowering

Kettlebell Windmill

UST Fallouts

Leg Lowering

Core Training Progressions and Regressions