Move

A program created by the fabulous mods at /r/bodyweightfitness

Cheat sheet created by /u/falcon1492

Phase One
Strength and Body Control (~20 minutes)

Time/Sets/Reps Exercise Rest Between Sets

10-30 reps Finger and Palm Pulses -

10-30 reps Side to Side Palm and Wrist -

10-30 reps Rear Face Palm Down Wrist -

10-30 reps Rear Face Palm Up Wrist -

Rear Face Palm Up Elbow

10-30 reps -
Twists

3 sets of 10 reps Scapula shrugs 30 seconds

3 sets of 10 reps Scapula rows 30 seconds

10-60s Plank -

10-60s Reverse Plank -

2min Bear Crawl rest as necessary

3 sets of 10-30s Sitting Squat 30s

Stretching and Mobility (~6 minutes)

Time/Sets/Reps Exercise

30s Childs Pose

30s each side Childs Pose with Lat stretch

10 reps Wall extensions

30s each side Chest wall stretch

30s each side Bent legged calf stretch on stairs

30s each side Hamstring lunge stretch

3 sets of 10 reps per side Front Scale Leg lifts

30s each side Hip flexor lunge stretch

Phase Two
Strength and Body Control (~30 minutes)

Time/Reps Exercise Rest Between Sets

Warmup

10-30 reps Finger and Palm Pulses -

10-30 reps Side to Side Palm and Wrist -

10-30 reps Rear Face Palm Down Wrist -

10-30 reps Rear Face Palm Up Wrist -

Rear Face Palm Up Elbow

10-30 reps -
Twists

10 reps Shoulder shrug circles -

10-60s Plank -

10-60s Reverse Plank -

10-60s Hollow Body Hold -

Handbalancing

5 min (including rest) Frog Stance rest as necessary

Strength and Control

3 sets of 5-8 reps Push Up Progression 60s

3 sets of 5-8 reps Rowing Progression 60s

3 sets of 5-8 reps Squat Progression 60s

2 min (including rest) Bear Crawl rest as necessary

Stretching and Mobility (~15 minutes)

Time/Reps Exercise

30s Child Pose

30s each side Childs Pose with Lat stretch

10 reps Wall extensions

30s each side Chest wall stretch

30s each side Bent legged calf stretch on stairs

30s each side Hamstring lunge stretch

3 sets of 10 reps each side Front Scales

10-20 reps each side Knee push aways (from ISR2)

 Time/Reps Exercise

10-30s each side Hold Knee Out (from ISR2)

10-30 reps each side Sky Reaches (from ISR2)

10-30s each side Sky Reach Holds (from ISR2)

10-30 reps Buddha Prayers (from ISR2)

10-30 reps Squat Bows (from ISR2)

10-30s Squat Bow Hold (from ISR2)

30s each side Hip flexor lunge stretch

 Phase Two Progress Table (10 Weeks)
Date Push Up Progression Rowing Progression Squat Progression

Intensity

Set -> 1 2 3 1 2 3 1 2 3
Phase Three
Strength and Body Control (~55 minutes)

Time/Reps Exercise Rest Between Sets

Warmup

10-30 reps Finger and Palm Pulses -

10-30 reps Side to Side Palm and Wrist -

10-30 reps Rear Face Palm Down Wrist -

10-30 reps Rear Face Palm Up Wrist -

Rear Face Palm Up Elbow

10-30 reps -
Twists

10-60s Plank -

10-60s Reverse Plank -

10-60s Hollow Body Hold -

10-60s Arch Body Hold -

10-60s Side Plank (each side) -

Handbalancing

5-10 min (including rest) Stomach to wall Handstand rest as necessary

Strength and Control Rest per Pair

Handstand Pushup
3x(5-8)
Pair 1 Progression 2-5min
3x(5-8) Pullup Progression

3x(5-8) Pushup Progression

Pair 2 2-5min
3x(5-8) Row Progression

3x(5-8) Step up left leg

Pair 3 2-5min
3x(5-8) Step up right leg

Unpaired 3x(10-30s) L-sit Progression 2-5min

Stretching and Mobility (~15 minutes)

Time/Reps Exercise

30s Child Pose

30s each side Childs Pose with Lat stretch

10 reps Wall extensions

 Time/Reps Exercise

30s each side Chest wall stretch

30s each side Bent legged calf stretch on stairs

30s each side Hamstring lunge stretch

3 sets of 10 reps each side Front Scales

10-20 reps each side Knee push aways (from ISR2)

10-30s each side Hold Knee Out (from ISR2)

10-30 reps each side Sky Reaches (from ISR2)

10-30s each side Sky Reach Holds (from ISR2)

10-30 reps Buddha Prayers (from ISR2)

10-30 reps Squat Bows (from ISR2)

10-30s Squat Bow Hold (from ISR2)

30s each side Hip flexor lunge stretch

 Phase Three Progress Table (10 Weeks)
Date Handstand Push Up Pullup Progression Push Up Row Progression
Progression Progression

Int.

Set -> 1 2 3 1 2 3 1 2 3 1 2 3
 Phase Three Progress Table (10 Weeks)
Date Step up Left Leg Step up Right Leg L-Sit Progression

Int.

Set -> 1 2 3 1 2 3 1 2 3
Phase Four

Mon Tues Wed Thurs Fri Sat Sun

Strength
✓ ✓ ✓
Training

Handstand
✓ ✓ ✓
Mobility

Strength Training (~50 minutes)

Time/Reps Exercise Rest Between Sets

Warmup

10-30 reps Finger and Palm Pulses -

10-30 reps Side to Side Palm and Wrist -

10-30 reps Rear Face Palm Down Wrist -

10-30 reps Rear Face Palm Up Wrist -

Rear Face Palm Up Elbow

10-30 reps -
Twists

10 reps Wall Extensions -

10-60s Plank -

10-60s Reverse Plank -

10-60s Hollow Body Hold -

10-60s Arch Body Hold -

10-60s Side Plank (each side) -

Strength Training Rest per Pair

Handstand Pushup
3x(5-8)
Pair 1 Progression 2-5min

3x(5-8) Pullup Progression

3x(5-8) Pushup Progression

Pair 2 2-5min
3x(5-8) Row Progression

3x(5-8) Step up left leg

Pair 3 2-5min
3x(5-8) Step up right leg

Unpaired 3x(10-30s) L-sit Progression 2-5min

Handstand and Mobility (~50 minutes)

Time/Sets/Reps Exercise

Shoulder Mobility

- Foam Roll Lats

- Yuri Band Mobility Sequence

4 sets of 8-15 reps Rear Delt Band Pull Apart

4 sets of 8-15 reps Trap-3 Raise

4 sets of 8-15 reps Cuban Rotation

- Pec Stretch

- Lat Stretch

- Butcher’s Block

5 sets Hollow Hold

Handstand and Handbalancing Practice

5-10min Wall Plank

10min Handstand Bailing

Stomach to Wall

Freestanding
20min
Kick Ups

Tuck Handstand

Lower Body Mobility

30s each side Bent legged calf stretch on stairs

30s each side Hamstring lunge stretch

3 sets of 10 reps each side Front Scales

10-20 reps each side Knee push aways (from ISR2)

10-30s each side Hold Knee Out (from ISR2)

10-30 reps each side Sky Reaches (from ISR2)

10-30s each side Sky Reach Holds (from ISR2)

10-30 reps Buddha Prayers (from ISR2)

10-30 reps Squat Bows (from ISR2)

10-30s Squat Bow Hold (from ISR2)

30s each side Hip flexor lunge stretch

 Phase Four Progress Table (10 Weeks)
Date Handstand Push Up Pullup Progression Push Up Row Progression
Progression Progression

Int.

Set -> 1 2 3 1 2 3 1 2 3 1 2 3
 Phase Four Progress Table (10 Weeks)
Date Step up Left Leg Step up Right Leg L-Sit Progression

Int.

Set -> 1 2 3 1 2 3 1 2 3
Phase Five

Mon Tues Wed Thurs Fri Sat Sun

Pull ✓ ✓

Push ✓ ✓

Legs ✓ ✓

Mobility ✓ ✓ ✓

Pull (~50 minutes)

Time/Reps Exercise Rest Between Sets

Warmup

10-30 reps Finger and Palm Pulses -

10-30 reps Side to Side Palm and Wrist -

10-30 reps Rear Face Palm Down Wrist -

10-30 reps Rear Face Palm Up Wrist -

Rear Face Palm Up Elbow

10-30 reps -
Twists

10 reps Wall Extensions -

10-60s Plank -

10-60s Reverse Plank -

10-60s Hollow Body Hold -

10-60s Arch Body Hold -

10-60s Side Plank (each side) -

Strength Training Rest per Exercise

German Hang and Skin the

Practice As needed
Cat

3-5x(5-15) Front Lever Progression 2-5min

3x(5-8) Pull up Progression 2-5min

3x(5-8) Rowing Progression 2-5min

Push (~50 minutes)

Time/Reps Exercise Rest Between Sets

Warmup

10-30 reps Finger and Palm Pulses -

10-30 reps Side to Side Palm and Wrist -

10-30 reps Rear Face Palm Down Wrist -

10-30 reps Rear Face Palm Up Wrist -

Rear Face Palm Up Elbow

10-30 reps -
Twists

10 reps Wall Extensions -

10-60s Plank -

10-60s Reverse Plank -

10-60s Hollow Body Hold -

10-60s Arch Body Hold -

10-60s Side Plank (each side) -

Handstand and Pike Press Training Rest

CTW and Freestanding

Practice As needed
Handstand

Practice Pike Press Progression As needed

Handstand Pushup Training Rest between Sets

2x(2-10s) Yaad Hold Progression Shortly but as needed

3-4x(1) Frog Stand to Handstand Shortly but as needed

4x(5-10) Elevated Pike Pushups 90s

Other Strength Training Rest between Sets

5x(5-8) Push Up Progression 90s

Legs (~40 minutes)

Time/Reps Exercise Rest Between Sets

Warmup

10-60s Plank -

10-60s Reverse Plank -

10-60s Hollow Body Hold -

10-60s Arch Body Hold -

10-60s Side Plank (each side) -

10 reps each direction Leg Swings -

Strength Training Rest per Exercise

Practice Single Leg Balancing As needed

5 sets L-Sit 90s

Weighted Deep Step Ups or

5 sets 2-5min
Back Squats

3 or 1 set Glute Ham Raise or Deadlift 2-5min

Stretching and Mobility (~40 minutes)

Time/Sets/Reps Exercise

Shoulder Mobility

10 reps Wall Extensions

10 reps Shoulder Dislocates

Front Splits

3x10-20s Hip Flexor Drill

Pike

3x90s Calf Stretch

3-5x10 then 10-30s hold Stride Stance Good Morning then Hold

3-5x10 then 10-30s hold Jefferson Curl then Hold

Middle Splits

3x(30-60s) Horse Stance

3x60s Isometric Straight Leg Middle Splits

3x10 reps Straddle Ups with butt platform

3x10 reps then 1min Straddle ups then Isometric Split

 Phase Five Progress Table (10 Weeks)
Date Front Lever Progression Pullup Progression Row Progression

Int

Set -> 1 2 3 4 5 1 2 3 1 2 3
 Phase Five Progress Table (10 Weeks)
Date Yaad Hold Frog Stand to Elevated Pike Push Push Up Progression
Progressi Handstand ups
on Progression

Int

Set 1 2 1 2 3 4 1 2 3 4 1 2 3 4 5
>
 Phase Five Progress Table (10 Weeks)
Date Weighted Deep Step Ups or Back Glute Ham Raise or L-Sit Progression
Squats Deadlift

Int

Set -> 1 2 3 4 5 1 2 3 1 2 3 4