Pike Push Up (don’t flare elbows excessively, nose goes ahead of fingers).Updated 11-20-2015: I realized the HSPU progression examples looked like they had shit form so I replaced them with new media so now it looks like: Learning & Mastering the Crow Pose (added at end of Crow Pose).My Comprehensive HS Tutorial (added at end of HS section).Advanced L-sit, V-sit, Manna and Straddle L-sit Progressions (added at end of L-sit).Updated 1-2-2017: It’s been a while since I updated this page, but I’ve written other articles, so I just added them: My rings routine has been released! Buy it here: Antranik's Rings Bodyweight Training Routine
Oh and btw, I’ve also released a hypertrophy program recently! You can check it out here: Antranik's Hypertrophy Routine Some people thought the strike-throughs mean don’t do it. Updated 10-24-2017: Fixed broken links to photos. Should be a fun project to spruce up this year. Honestly, looking at the whole routine… many sections need a revamping of sorts. Removed one-leg-up pike pushups and instead put decline pike pushups at knee height and hip height as better progressions. Changed prereq from pbar dips to diamond pushups cause that makes more sense. Hollow Rocks (prerequisite: HH for 60+sec).Updated 8-7-2019: Updated Bodyline Drills with Hollow Hold with Ankle weights and Hollow Rocks Some people like to do double the leg days, too. So you need to optimize the workout frequency to YOUR body. It also depends on what else you’re doing in your physical life. Someone who is a teenager maybe able to do this routine 6x a week, while an older person might find that 3x a week is plenty for them. If after your deload week, you do the workout for a couple weeks and you’re still unable to recover good enough for your workouts, then reduce one workout day a week and you will likely find your optimal spot. You either need a deload week or cut back one day a week so you can have more rest days. Eventually, you will hit a roadblock where you cannot recover. If 4x a week is good and your recovery is not hampered after a couple weeks, you can keep it there or add another day a week. You can stay at 3x a week or add ONE DAY a week and make it 4x a week. You’re recovering good and able to do the workouts? Good. I get a ton of questions asking me if this should be done 3x a week or 6x a week or what. Updated 10-25-2019: Updated broken link for false grip