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Convict Conditioning Workout Journal 2011-08

The document outlines pushup, leg lift, pullup, squat, handstand, and bridge exercise progressions for beginner and intermediate levels. For each movement, it provides the exercise name, sets, and repetitions to perform. The progressions start with easier variations and progress to more difficult variations, increasing sets and repetitions as the levels advance from beginner to intermediate. Standard warm-ups are also included for the intermediate level.

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chuofthecro
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© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as SXC, PDF, TXT or read online on Scribd
2K views

Convict Conditioning Workout Journal 2011-08

The document outlines pushup, leg lift, pullup, squat, handstand, and bridge exercise progressions for beginner and intermediate levels. For each movement, it provides the exercise name, sets, and repetitions to perform. The progressions start with easier variations and progress to more difficult variations, increasing sets and repetitions as the levels advance from beginner to intermediate. Standard warm-ups are also included for the intermediate level.

Uploaded by

chuofthecro
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as SXC, PDF, TXT or read online on Scribd
You are on page 1/ 27

Pushup_LegLift

DATE

Pushup Series
1 Wall Pushups

Beginner

1 set 10

Incline Pushups

1 set 10

Kneeling Pushups

1 set 10

Half Pushups

1 set 8

Full Pushups

1 set 5

Close Pushups

1 set 5

Uneven Pushups

1 set 5

Page 1

Pushup_LegLift

7.5

One Arm Incline Pushups

1 set 5

1/2 One Arm Pushups

1 set 5

Lever Pushups

1 set 5

10

One Arm Pushups

1 set 5

Extras:Calf Work

Leg Lift Series


1 Knee Tucks

Beginner

1 set 10

Flat Knee Raises

1 set 10

Page 2

Pushup_LegLift

Flat Bent Leg Raises

1 set 10

Flat Frog Raises

1 set 8

Flat Straight Leg Raises

1 set 5

Hanging Knee Raises

1 set 5

6.5

Standing Single Leg Lift Holds

30 sec.

Hanging Bent Leg Raises

1 set 5

Hanging Frog Raises

1 set 5

Partial Straight Leg Raises

1 set 5

10

Straight Leg Raises

1 set 5

Page 3

Pushup_LegLift

A
Intermediate Progression Standard Warm-ups

2 sets 25

3 sets 50

2 sets 20

3 sets 40

2 sets 15

3 sets 30

2 sets 12

2 sets 25

2 sets 10

2 sets 20

2 sets 10

2 sets 20

2 sets 10

2 sets 20

(Both Sides)

Page 4

Pushup_LegLift

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

1 set 100

(Both Sides)

Intermediate

Progression Standard

Warm-ups

2 sets 25

3 sets 40

2 sets 20

3 sets 35

Page 5

Pushup_LegLift

2 sets 15

3 sets 30

2 sets 12

3 sets 25

2 sets 10

2 sets 20

2 sets 10

2 sets 15

60 sec.

90 sec.

2 sets 10

2 sets 15

2 sets 10

2 sets 15

2 sets 10

2 sets 15

2 sets 10

2 sets 30

Page 6

Pushup_LegLift

updated 08-01-2011

Work Set

Challenge

Page 7

Pushup_LegLift

Work Set

Challenge

Page 8

Pushup_LegLift

Page 9

Pullup_Squat

DATE

Pullup Series
1 Door Pulls

Beginner

1 set 10

Horizontal Pulls

1 set 10

Jackknife Pulls

1 set 10

Half Pullups

1 set 8

Full Pullups

1 set 5

Close Pullups

1 set 5

Uneven Pullups

1 set 5

Page 10

Pullup_Squat

1/2 One Arm Pullups

1 set 4

Assisted One Arm Pullups

1 set 3

10

One Arm Pullups

1 set 1

Extras:Neck Work

Squat Series
1 Shoulderstand Squats

Beginner

1 set 10

Jacknife Squats

1 set 10

Supported Squats

1 set 10

Page 11

Pullup_Squat

Half Squats

1 set 8

Full Squats

1 set 5

Close Squats

1 set 5

6.5

Two Chair & Bulgarian Squats

1 set 5

Uneven Squats

1 set 5

1/2 One-Leg Squats

1 set 5

Assisted One Leg Squats

1 set 5

10

One-Leg Squats

1 set 5

Page 12

Pullup_Squat

B
Intermediate Progression Standard Warm-ups

2 sets 20

3 sets 40

2 sets 20

3 sets 30

2 sets 15

3 sets 20

2 sets 11

2 sets 15

2 sets 8

2 sets 10

2 sets 8

2 sets 10

2 sets 7

2 sets 9

(Both Sides)

Page 13

Pullup_Squat

2 sets 6

2 sets 8

(Both Sides)

2 sets 5

2 sets 7

(Both Sides)

2 sets 3

4 sets 6

(Both Sides)

Intermediate

Progression Standard

Warm-ups

2 sets 25

3 sets 50

2 sets 20

3 sets 40

2 sets 15

3 sets 30

Page 14

Pullup_Squat

2 sets 35

2 sets 50

2 sets 10

2 sets 30

2 sets 10

2 sets 20

2 sets 10

2 sets 15

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 50

(Both Sides)

Page 15

Pullup_Squat

Work Set

Challenge

Page 16

Pullup_Squat

Work Set

Challenge

Page 17

Pullup_Squat

Page 18

Bridge_Handstand

DATE

Handstand Series
1 Wall Headstands

Beginner

30 sec,

Crow Stands

10 sec.

Wall Handstands

30 sec.

3.5

Quarter Handstand Pushups

1 set 5

Half Handstand Pushups

1 set 5

Handstand Pushups

1 set 5

Close Handstand Pushups

1 set 5

Page 19

Bridge_Handstand

Uneven Handstand Pushups

1 set 5

1/2 One-Arm HS Pushups

1 set 4

Lever Handstand Pushups

1 set 3

10

One-Arm HS Pushups

1 set 1

Extras:Grip Work

Bridge Series
1 Short Bridges

Beginner

1 set 10

Straight Bridges

1 set 10

Page 20

Bridge_Handstand

Angled Bridges

1 set 8

Head Bridges

1 set 8

Half Bridges

1 set 8

Full Bridges

1 set 6

6.5

Half-Walkdown Bridges

1 set 3

Walkdown Bridges

1 set 3

Walkup Bridges

1 set 2

Closing Bridges

1 set 1

10

Stand-to-Stand Bridges

1 set 1

Page 21

Bridge_Handstand

C
Intermediate Progression Standard Warm-ups

60 sec.

120 sec.

30 sec.

60 sec.

60 sec.

120 sec.

2 sets 10

2 sets 20

2 sets 10

2 sets 20

2 sets 10

2 sets 15

2 sets 9

2 sets 12

(Both Sides)

Page 22

Bridge_Handstand

2 sets 8

2 sets 10

(Both Sides)

2 sets 6

2 sets 8

(Both Sides)

2 sets 4

2 sets 6

(Both Sides)

2 sets 2

1 set 5

(Both Sides)

Rep1 Sport Trainer CoC #1 #1.5 #2 Hold

Rep1

sec.

Intermediate

Progression Standard

Warm-ups

2 sets 25

3 sets 50

2 sets 20

3 sets 40

Page 23

Bridge_Handstand

2 sets 15

3 sets 30

2 sets 15

2 sets 25

2 sets 15

2 sets 20

2 sets 10

2 sets 15

2 sets 6

2 sets 10

2 sets 6

2 sets 10

2 sets 4

2 sets 8

2 sets 3

2 sets 6

2 sets 3

2 sets 10-30

Page 24

Bridge_Handstand

Work Set

Challenge

Page 25

Bridge_Handstand

Work Set

Challenge

Page 26

Bridge_Handstand

Page 27

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