Understanding the Bodyweight Movement Progressions
These progressions provide a structured way to build strength and skill in bodyweight movements. If you can complete 5 x 5 with control and good form, it's time to move to the next progression.
Each level consists of:
Primary Movement (Movement A) – The main strength skill to develop.
Secondary Movement (Movement B) – A complementary movement that builds supporting strength and mobility.
How to Use This Progression Chart
Train both Movement A and Movement B within the same week to ensure balanced progress.
If a level includes multiple movements in a box, you should either train all of them within the week or start from left to right in order.
These levels align with the Strength Standards tool and should be tracked together to ensure well-rounded development.