Bodyweight Strength Foundation

Program Description

Credit: https://nick-e.com/bwsf/ See website for detailed explanations and progressions. You will need: 1. A place to do the Bodyweight Row. 2. A place to hang from for Pull-ups NOTES: •For Isometric holds, treat 1 rep = 2 seconds unless otherwise indicated. Therefore, 3×10 = 3x20s •Progression: ○ 1 Rep per set, per session ○ 1 Rep per set, every other session ○ 1 Rep per set, every week ○ 1 Rep per session, etc. "Completion" Criteria: •3×8 Elevated Pike Push-ups •3×8 Top-Paused Pull-ups or Chin-ups •3×12 22X0 Tempo Floor Push-ups •3×12 22X0 Tempo Horizontal Rows •3×10 Single Leg Extended Hamstring Bridges •3×10 Level 3 Shrimp Squats

Program Overview