Progressions

Pushing exercises:

Push-ups

  1. Vertical
  2. Incline
  3. Classic
  4. Close grip classic
  5. Feet raised
Vertical
Incline
Classic push-up
Feet raised push-up

Dips

  1. Seated dips
  2. Parallel bar dips
Seated dips
Parallel Bar Dips

Pulling exercises:

Pull-ups

  1. Hanging scapular pulls
  2. Negatives
  3. Pull-ups
  4. Weighted pull-ups
Hanging scapular pull-up
Pull-up
Weighted pull-up using backpack

Rows

  1. Vertical
  2. Incline
  3. Horizontal
  4. Wide
Incline row
Feet raised row/ horizontal row

Legs:

Squats

  1. Classic squat
  2. Bulgarian Split Squat
  3. One-legged squats
Classic squat
Bulgarian split squat
One legged squat (with assistance)

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