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.