Progress Check Lists for 2023. 🥳

[johnnybefree]

2023 is upon us!​

I want to start the year by checking where I am at in a variety of skills.

To achieve this I would like to pull together a variety of ‘check-list’* style resources and thought this is a good place to do/share/work on this together. I will update and add to this post the ones that are shared.

Get involved - post a checklist for a skill.

Reference - make sure you credit who/where you got it if it isn’t your own.

To get us started below is a progression summary for the Human Flag that I got from [http://bergmovement.com];

Human Flag​

Pre-requisites: One Arm Inverted Support + One Arm Active Hang.

1. Downwards low flag
2. Low flag
3. High flag (the foundation for the rest of the human flag progressions)
4. High flag swing ups
5. Angled flags
6. Twisted flags
7. Tucked human flags
8. One Leg human flag
9. Straddle human flag
10. Half lay human flag
11. Human flag
12. Dynamic Human Flag Training

L-sit Progression​

Reddit contributor - @wylted

Resource - [https://antranik.org]

1. ⁠Foot Supported L-sit
2. ⁠One foot supported L-sit
3. ⁠Quarter-tucked L-sit
4. ⁠Half-tucked L-sit
5. ⁠Three-quarters-tucked L-sit
6. ⁠L-sit

Planche Progression​

Reddit contributor - @frb

Resource - [https://www.gymless.org/planche-progression-beginner-tutorial]

1. ⁠Planche Lean
2. ⁠Tuck Planche
3. ⁠Frog Planche
4. ⁠Advanced Tuck Frog Planche
5. ⁠Single Leg Frog Planche
6. ⁠Straddle Planche
7. ⁠Half Lay
8. ⁠Full Planche

Pull-Up Progression​

Reddit contributor - @johnnybefree

Resource - [https://www.setforset.com/blogs/news/pull-up-progression]

1. ⁠Australian pull-ups.
2. ⁠Inverted rows.
3. ⁠Dead hangs.
4. ⁠Shoulder depressions.
5. ⁠Band assisted pull-ups.
6. ⁠Negatives.
7. ⁠Pull-ups.

Freestanding Handstand Push-Up​

Reddit contributor - @johnnybefree

Resource - [https://gmb.io/handstand-push-up]

1. Bear Walk
2. Bent Arm Bear
3. A-Frame Inverted Press
4. Elevated Inverted Press - on knees
5. Elevated Inverted Press - On Toes
6. Elevated Inverted Press - On Wall
7. Jump to Tuck Handstand Repeats
8. Jump to Bent Arm Stand (Tucked)
9. Jump to Bent Arm Stand (Straddled)
   
10. Jump to Bent Arm Stand (Straight Legs)
    
11. Handstand Lower to Headstand (Straddled)
12. Handstand Lower to Headstand (Legs Together)
13. Handstand Lower to Bent Arm Stand (Straddled)
14. Handstand Lower to Bent Arm Stand (Legs Together)
15. Bent Arm Stand Press to Handstand (Tucked)
16. Bent Arm Stand Press to Handstand (Straddled)
17. Bent Arm Stand Press to Handstand (Straight Legs)
18. Headstand Press to Handstand (Straddled)
19. Headstand Press to Handstand (Legs Together)
20. Full Handstand Push-Up (Straddled)
21. Full Handstand Push-Up (Legs Together)

*progression isn’t always linear I know but l thought this would be fun/useful for us going into the new year.

 

[wylted]

@johnnybefree

L-sit Progression - From Antranik​

1. Foot Supported L-sit
2. One foot supported L-sit
3. Quarter-tucked L-sit
4. Half-tucked L-sit
5. Three-quarters-tucked L-sit
6. L-sit

 

[johnnybefree]

@wylted Added, thank you.

 

[fromgenesistorevelation]

@johnnybefree I made a video tutorial for the Rings Muscle Up recently:

Here's the breakdown:

• Under the Rings:
  • Get good at doing explosive False Grip Chin Ups
  • If you can't hang in a false grip do Ring Rows with a False Grip and end each workout by hanging with One hand False Grip, One hand Normal Grip (bent elbows are OK) until failure on both sides. Eventually you'll be able to end workouts with false grip hangs on both sides.
• Above the Rings:
  • Make sure you have a solid RTO Support Hold and get good at doing rings dips with Full Range of Motion.
• Transition Section:
  • Put a chair behind you, place the tops of your feet on the chair so the knees hang down and get into the false grip and isolate practicing the transition-section for 3 sets of 8-12reps. This will strengthen that part AND you'll get used to the movement pattern.

 

[johnnybefree]

@fromgenesistorevelation Fantastic tutorial.

The theme of the post is checklists though rather than breakdown of specific movements if you have are able to do something similar? If not I’m sure I could piece it together on my end from the tutorial. Your progression for L-sit has already been added in this style.

On a side note, I’m a big fan of your work.

 

[todosan]

@fromgenesistorevelation false grip side note: for beginners or anyone with a history of tendon issues, consider only training false grip 2x a week or every other day max for the first few weeks and very gradually build up volume.

earlier in the year, hated training false grip so I did it every day thinking I'd unlock it and 'get it out of the way' and ended up with wrist & elbow tendon issues that took several weeks to recover.

obviously my personal anecdote cannot compare to antranik's wealth of experience, but felt this could be a fringe case worth considering.

 

[mufudzi]

@johnnybefree Planche Progression from Gymless

1. Planche Lean
2. Tuck Planche
3. Frog Planche
4. Advanced Tuck Frog Planche
5. Single Leg Frog Planche
6. Straddle Planche
7. Half Lay
8. Full Planche

 

[johnnybefree]

@mufudzi Added, thank you.

 

[nikitamaria]

@johnnybefree This is awesome I hope more people contribute and get some pull-up/other progressions as well! Would be greatly beneficial to us newbies

 

[johnnybefree]

@nikitamaria Which one do you want to know about the most? Pull-up?

 

[nikitamaria]

@johnnybefree Yes pullups

 

[johnnybefree]

@nikitamaria I’ve added pull-ups for you.

 

[johnnybefree]

I’ve added HSPU.

 

[dawn16]

@johnnybefree Anyone got a front/back lever progression?