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Convict Condition

Big 4 Exercises Series

Exercise Shoulderstand Squats

Basic

Intermediate Progression

Basic

Intermediate Progression

Jackknife Squats Supported Squats 1/2 Squats

Squats

Full Squats Close Squats Uneven Squats 1/2 One Leg Squats Assisted One Leg Squats One Leg Squats

Series

Exercise Wall Push-Ups Incline Push-Ups Kneeling Push-Ups 1/2 Push-Ups

Pushups

Full Push-Ups Close Push-Ups Uneven Push-Ups 1/2 One Arm Push-Ups Lever Push-Ups One Arm Push-Ups

Big 4 + 2 Exercise

Series

Exercise Short Bridges

*Once you've achieved level six on the four exercises, you're read Basic Intermediate Progression

Straight Bridges Angled Bridges Head Bridges

Bridges

1/2 Bridges Full Bridges Walll Walking Bridges (Down) Walll Walking Bridges (Up) Closing Bridges Stand to Stand Bridges

vict Conditioning

Big 4 Exercises Series

Exercise Knee Tucks

Basic

Intermediate Progression

Basic

Intermediate Progression

Flat Knee Raises Flat Bent Leg Raises Flat Frog Raises

Leg Raises

Flat Straight Leg Raises Hanging Knee Raises Hanging Bent Leg Raises Hanging Frog Raises Partial Straight Leg Raises Hanging Straight Leg Raises

Series

Exercise Vertical Pulls Horizonal Pulls Jackknife Pulls 1/2 Pull-Ups

Pull-Ups

g 4 + 2 Exercises

Full Pull-Ups Close Pull-Ups Uneven Pull-Ups 1/2 Arm One Arm Pull-Ups Assisted Pull-Ups One Arm Pull-Ups

four exercises, you're ready to start the additional two exercises. Series Exercise Wall Headstands Crow Stands Wall Handstands

Headstands

1/2 Handstand Push-Ups Handstand Push-Ups Close Handstand Push-Ups Uneven Handstand Push-Ups 1/2 One Arm Handstand Push-Ups Lever Handstand Push-Ups One Arm Handstand Push-Ups

Basic

Intermediate Progression

Series

Exercise Wall Fingertip Push-Ups

Basic

Intermediate Progression

Basic

Incline Fingertip Push-Ups Kneeling Fingertip Push-Ups

Fingertip Pushups

1/2 Fingertip Push-Ups Full Fingertip Push-Ups Close Fingertip Push-Ups Uneven Fingertip Push-Ups 1/2 One Arm Fingertip Push-Ups Lever Fingertip Push-Ups One Arm Fingertip Push-Ups

Series

Exercise Clutch Hang

Exercise Preliminary wrestler's bridges

Basic 2x20

Progression 10 sec hold 10 sec hold 10 sec hold 10 sec hold 10 sec hold 10 sec hold 10 sec hold 1 min hold Progression 4x100

Preliminary front bridges

4x40

4x90

Full wrestler's bridges

2x30

4x80

Full front bridges

4x30

4x70

Diagonal Split Clutch Diagonal Tuck Clutch

Clutch Flag

Diagonal Clutch Horizontal Tuck Clutch Horizontal Split Clutch Bent Leg Clutch Flag Clutch Flag

Series

Wrestler's bridges

Series

Calf

Exercise Double leg calf raises off the floor (bent legs)

Basic 2x20 3x20

Double leg calf raises off the floor (Straight legs) Single leg calf raises off the floor (bent leg) Single leg calf raises off the floor (Straight leg) Double leg calf raises off a step (bent legs) Double leg calf raises off a step (straight legs) Single leg calf raises off a step (bent leg) Single leg calf raises off a step (straight leg)

4x40

Progression Progression 4x20 4x25

2x30

4x80

4x30

4x70

2x30

4x60

4x30

4x50

2x15

4x45

4x30

4x50

Series

Exercise Horizontal Hang

Basic 1x10 sec

Progression 4x30 sec

Bar Hang

1x10 sec

4x1 min

Uneven Hang

Hang

One-Arm Bar Hang Towel Hang Twin Towel Hang Uneven Towel Hang One-Arm Towel Hang

Series

Exercise Support Press Press Hang Kick Press

Press Flag

Vertical Chamber Press Vertical Press Split Press Flag Bent Leg Press Flag Press Flag

1x10 sec 3x1 min (both sides) (both sides) 1x10 sec 3x1 min (both sides) (both sides) 1x10 sec 3x1 min (both sides) (both sides) 1x10 sec 3x1 min 1x10 sec 2x1 (both sides) (both sides) 1x10 sec 5 min hold (both sides) (both sides)

Basic

Progression 10 sec hold 10 sec hold 10 reps 5 sec hold 5 sec hold 5 sec hold 5 sec hold 10 sec hold

Progression

Series

Exercise Short Bridge Hold

Bridge Hold

Straight Bridge Hold

Start

End

Start

End

Start

End

Angled Bridge Hold Head Bridge Hold Bridge Hold

Series

Exercise Bent Leg Hold Straight Leg Hold

L- Hold

N-Hold Uneven N-Hold L-Hold

Series

Exercise Straight Leg Twist Hold Easy Twist Hold

Twist

Half Twist Hold 3/4 Twist Hold Full Twist Hold