Bruces Bodyweight Routine

Abs
As slow as possible 30reps each.
Leg raises (Lying)
Dumbbell Side bends (both sides)
Dumbbell Twists
Plank (1min)
Abdominal Air Bike
Side Plank (both sides)(1min)
Abdominal flutter kicks
Side crunches with leg lifts
Side touches
Hollow Body (+/- 30sec)
sit-ups (as much as possible)

Skill Work + Warm-Up (520 min)

Warm-Up routine of choice (dynamic stretches)
L-sit progressions (60sec)
Foot sup-ported L-sit (shoul-ders
down)
Tuck L-sit
Full L-sit
Hand-stand Practice (60sec)
Crow Pose
HS stomach to wall
HS back to wall
Freestanding HS
Hangs (60sec)
Bar Dead Hang
Inverted Hang
German Hang
Frogstand (60sec)
Arms bend
Arms straight

Day 1 (Pushing + Abs)

1A. Vertical Pushing Exercises (3x12)
Dips of all kinds
prereq: support hold for 30+secs
Dips
Leaning Forward Dips
Forearm Dips -> Triceps Dips
Single Bar Dips
Weighted Dips

Hand-stand Push Up Progression

req: master Dips
Pike Pushup
Box Pushup
Wall Hand-stand Negative Push Up (One

VERY SLOW Rep)

FS HS Negative Push Up (SLOW!)
Wall Hand-stand Push Up
Freestanding Handstand Push Up

1B. Horizontal Pushing (3x12)

One Arm Push Up Progression
Push up (Normal, Wide & Diamond)
Decline Push ups
One Arm Archer Push Up (6 - 12 block)
Inclined One Arm Push up (the higher the
easier, against a wall=easiest)
Straddled One Arm Push up
One Arm Push Up
Decline One Arm Push up
Planche Progression
One Arm Plank (60sec+ each arm)
Planche Leans
One-legged Tuck Planche
Tuck Planche
Advanced Tuck Planche
Straddle Planche
Supplemental: Pseudo Planche Push Ups

Day 2 (Pulling + Abs)

Day 2 (Horizontal Pulling Continued)

2A. Vertical Pulling (3x12)

Back Lever Progressions

One Arm Chin Up Progression

Negative pull ups if can-not do 1 pull up
Pull ups (Chest to Bar!)
Wide Arm Pull Ups
FAST Pull Ups
L-Sit Pull Ups
Weighted Pull/Chin ups
Archer Pull/Chin Ups
Assisted One Arm Pull Ups (towel)
Negative One Arm Chin ups (use a low
bar; master back lever and muscle ups
before doing this)
One Armed Chin Ups

req: German Hang 3x30sec and skin the cat 3x5

Tuck Back Lever
Advanced Tuck Back Lever

Muscle Up Progression

Day 3 (Legs + Abs)

req: 310 chest-to-bar pull ups & 312 full dips

False Grip Dead Hang (3x30sec)

False Grip Pull Ups (3x12)
Forearm Dips
Negative Muscle Up
Muscle Up (Kipping)
Muscle Up (Strict) (pull really hard so your
body goes up and over the bar)

2B. Horizontal Pulling (3x15 or 60sec)

Front Lever Progressions
req: L-hang 3x30sec and skin the cat 3x5
Tuck Front Lever (scapulae together!)
Advanced Tuck Front Lever

(flatten back; form 90 angle with

legs/hips)
Single Leg Front Lever (do both legs!)
Straddle Front Lever
Full Front Lever

(flatten back, form 90 with legs/hips)

Strad-dle Back Lever
Full Back Lever

Abs: See Abs routine at start

Pistol Squat Progression 3x12
Deck Squats (with weight)
Normal Squats
Single Leg Stand Ups
Pistol Squats
More Legs 4sets
10 Lunges (Each Leg)
15 Normal Squats
15 Calf Raises (Each Leg)
15 Wide Squats
10 Leg Raises from ground
(The famous Knee to the Face move)

Human Flag Progressions (do both sides)

Prereq: 35 Wall Handstand Push ups
Vertical Flag (Legs against P bar)

(hold for 30sec)

Negative Flag (One Knee Bent) 3x12
Negative Flag (Straight Legs) 3x12
Full Flag (as long as possible)