By: Brendon Ziegler

Progression

I: What is it, Why is it Important

A-Systematic Training-Having a road map

B-Injury prevention

C-Less Stagnation

D-Things get boring

II: Pushing

A. Verticali. Seated DB Military Press

ii. Standing DB Military Press

iii. Standing Bar Military Press

iv. Variants1.Unilateral

2.Eccentric

3.Advanceda. Push Press

b. Hand Stand Push-up

II: Pushing Cont.

B. Horizontali. Incline Push-up

ii. Push-up

iii. Weighted Push-up

iv. Plyo-Push-up

v. 1-arm Push-up

vi. Variants1. Unstable

2. Hand Position

III: Pulling

A: Verticali. Lat Pulldown

ii. Assisted Pull-ups

iii. Pull-ups

iv. Weighted Pull-ups

III: Pulling Cont.

B: Horizontali. Chest Supported Row

ii. Unilateral Row

iii. Seated Row

iv. Inverted Row

v. Inverted Row feet on object/weighted

III: Pulling Cont. 1. Variants

a. Eccentric

b. Pauses

c. Hand position changes

IV: Squatting

A. Bi-Lateral

i. Leg Press

ii. Wall Squats

iii. Hands Free Front Squats

iv. Front Squats

v. Back Squats

vi. Variants

1.Eccentric

2.Pause

IV: Squatting Cont.

B. Uni-Lateral

i. Dumbbell Split Squat

ii. Dumbbell Lunge

iii. Step Down

iv. Pistol/Single Leg Squat

V: Core

V. Core

i. Plank

ii. Dynamic Plank

iii. Unilateral Plank