Horizontal Push – Pushup
Inclined pushups, normal pushups, diamond pushups, inclined pushups, ring pushups
Horizontal pull – rows
Inverted rows, elevated inverted rows, elevated inverted rows with rings, tuck lever rows
Vertical Push – flexion
Pike press, elevated pike press, deep elevated pike press, wall handstand pushups
Vertical Push – extension (dips)
Bench dip, regular dips, ring dips
Vertical Pull – pullup
Foot assisted pullup, negative pull ups, pullups, L-sit pullups,
Squat
Bodyweight squat, assisted pistol squat, pistol squat,
Hip Hinge
Glute bridge, single leg glute bridge, back extensions
Core
L-sit compressions, hanging knee raises, hanging leg raise
FullBody A
Horizontal push, Vertical push, horizontal pull, squat, core
FullBody B
Vertical push, vertical pull, horizontal pull, hit hinge, core-
40-70 reps, 5-15 reps
