Note: This is a members-only program. If you’re not a member, and want access to the links on this page, you must first buy it here.
This is a routine that is designed to be done 3x/week. Each time you will go through the Warm Up, Skill Work and then choose the Strength Work depending on what day you’re on (Day 1, 2, or 3) and then do the Cool Down suggestions. For more info, read the “Info” section.
Routine
- Warm Up and Mobility Toolbox
- Skill Work
- Strength Work:
- Day 1: Straight Arm (SA)
- Day 2: Bent Arm (BA)
- Day 3: Skill and Accessory
- Cool Down Suggestions
- Can also be done on “off” days
Info
Supportive Pages:
To increase adherence/compliance with the program, these two items to facilitate greater accessibility, ease of use and results with the program.
- Mobile/Printer-Friendly Version: The top of each page has a “Printer Friendly” button. Use it to print, convert the page to PDF, or email it to yourself! You could even delete the sections that don’t apply to you!
- Bodyweight Training Spreadsheet Log
- If you’re a redditor, I created /r/antranik to act as a support forum.
- For more changes, check the change log below.
News / Change log. Last updated March 6, 2018. Click here to expand
March 6, 2018 (v1.4)
- Added Seated Leg Lifts to Day 3’s accessory section for the core. Here’s how it looks:
- HELPFUL IF L-SIT IS WEAK OR WANT THE V-SIT:
- Seated Leg Lifts
- Static Hold for 10-15secs
- Pulses in top position for 10-15x
- Static Hold
- Seated Leg Lifts
September 11, 2017 (v1.33)
- Updated the Support Hold (in the rings skill work section) with this latest video tutorial which replaces this old video.
August 26, 2017 (v1.32)
- Updated the Skin the Cat (in the rings skill work section) with this latest video, instead of just the instagram video.
August 24, 2017 (v1.31)
- Updated the Inverted Hang (in the rings skill work section) with this latest video, instead of just photos now!
- A few more videos will be on the way as well!
July 11, 2017 (v1.30)
- Updated margins/padding so that it looks cleaner on mobile.
- All links open in a new tab so that if you have expanded the spoiler/accordion, you don’t lose your position when you go back.
March 22, 2017 (v1.25)
- Updated Pike Pushup video on BA day with this video.
- Updated Rings Rows with feet at shoulder height with this gif.
September 28, 2016 (v1.2)
- If you go to Day 3, you’ll find a mandatory addition! You’ll now be doing tricep extensions as well!
- Mandatory: I added Rings Tricep Extensions (with Progressions) because I noticed triceps are a weak point and we need them to get stronger and bigger too. The rings version will workout your core/abs too, especially as you do it with a straighter body. It is akin to doing a rings rollout.
- I will create a video for these but so far the best demonstration we have is this video by Daniel Vadnal.
- In a future update, ring roll out progressions will be added as well. Ring Roll Outs are an EXCELLENT way to work the core hard and it’s an excellent thing to master BEFORE doing ab-wheel roll outs.
- Mandatory: I added Rings Tricep Extensions (with Progressions) because I noticed triceps are a weak point and we need them to get stronger and bigger too. The rings version will workout your core/abs too, especially as you do it with a straighter body. It is akin to doing a rings rollout.
August 15, 2016 (v1.19)
- Just to clarify: A lot of people ASSUME “Day 3” is superfluous or could be skipped because it’s called the “Fun Skill & Accessory” Day.
- Just because they are called accessory exercises, doesn’t mean they’re not important. They are isolation exercises that are very helpful for strengthening weak links that other major compound exercises don’t tackle.
- Added a note in regards to the Back Lever prerequisites and why they’re so robust:
- I know the prerequisites sound high, but the reality is if you have reached the prerequisites, BL will be a walk in the park and the planche training would have better prepared your elbows for the BL (in a safer manner) than direct BL training.
- Added a note in regards to the Front Lever Phases:
- I notice many people (want to) skip Phase 1 and start at Phase 2.
- The prerequisite for Phase 2 is mastery of the last exercise from Phase 1.
- If you think it’s easy, prove to yourself that you could do 3×8+3sec (pause) of the Arching Scapular Pulls, otherwise you’ll have a hole in your FL strength if you start with Phase 2 prematurely.
- Fixed some grammatical errors.
May 29, 2016 (v1.18)
- In the Cool Down section under Shoulder Prehab, I added a Shoulder Opener done using the rings:
- You have to experiment with the height of the rings and the position of your knees to get this right for your body.
March 19, 2016 (v1.17)
- In the Skill Work section -> Rings Skill Work -> Shoulder Stand -> L-Press to Shoulder Stand ->
- I added a Cool transition: L Press to Piked SS to RTO Support Hold (Mirror)
- Notice how he firmly presses through the shoulders while staying in a piked shoulder stand to transition to a straight support hold.
Nov 11, 2015 (v.1.16)
- In the the Skill/Accessory Day, in the core section, I updated the Hanging Leg Raise Progressions. I removed Russian Leg Lifts and replaced them with two exercises that make for better progressions toward the Hanging V to Inverted Hang.
- So now it’s like…
- L-Lever to Inverted Hang -> Hanging L to inverted Hang -> Hanging V to IH
September 27, 2015 (v1.15)
- In the Cool Down section, in the wrist prehab section I added this epic exercise that helps you gain Active Flexibility for Wrist Extension.
September 13, 2015 (v1.14)
- For the SA day, the FL section. I added a very necessary instruction here in regards to the ONE LEG FL. (One leg straight, one leg tucked).
- By far the #1 tip here is to keep the other leg tucked in TIGHTLY.
- If you lower from inverted hang, the tendency is for the tucked leg to end up in an advanced tuck. So tuck it MORE THAN YOU THINK REALLY TIGHT AS YOU ARE LOWERING.
- So in reality you have a Single Leg tuck FL. And a higher progression than that is the Single Leg advanced tuck FL.
July 26, 2015 (v1.13)
- In the skill work section I added this great video of an L-MU that shows very clearly that to maintain the L-shape through the transition, you MUST be able to do a Wide MU.
June 9, 2015 (v1.12)
- PrinterFriendly button works perfectly now!
June 6, 2015 (v1.11)
- Updated Wide Pulling Prep (Wide Scapular Pull) on SA day with my own demonstration.
- Updated Tuck Planche with Rachel Honeymans beautiful demonstration as she shows exactly how you’re supposed to lean into it with straight arms.
May 17, 2015 (v1.10)
- Fixed up Bent Arm Day in terms of ease of use. Instead of columns, you now have very neat tabs. Check it out!
- In the Rings Skill Work section added combination video: Kip up to Support to Forward Roll Combination
- For the HS Skill Work section, added some intermediary strength progressions (L-HS shoulder taps and L-HSPU’s with one leg up)
- Added Advanced Progression for Shoulderstand: Try with a wider grip.
- Note: I am aware of some of the technical issues with the printer-friendly button. Printer/Mobile-friendly option is going to be revamped soon.
May 2, 2015 (v1.06)
- Added a nice video to the dragon flags with straight arm progression on Day 3 Core section.
- Added quick summary for day 3
April 30, 2015 (v1.05):
- Added superset suggestions for BA day. (Pull Ups and Dip or HSPU; Rows and PPPU or Pelican)
April 29, 2015 (v1.04):
- For the Support Hold, I just fixed up the links so it goes to pics/vids rather than the tutorial and added a separate tutorial link.
- Updated Random Q&A with new answers.
April 27, 2015 (v1.03):
- For BA Day, I updated the basic Pull Up Video with this video by Dewey Nielsen because he perfectly shows the scapular control that I think is so important when executing pull ups and writes it in the description of the video.
- For BA Day, I added Mechanical Advantage Planche Push Ups to near the end of the PPPU progression.
- Other minor changes (Added a cue, fixed up formatting, etc)
April 26, 2015 (v1.02):
- By request, I created GIFs for the entire wrist warm up from the GMB video.
- Got any other requests? Leave a comment below!
April 23, 2015 (v1.01):
- Updated biceps + Face Pulls with setup and more detail on how to perform the exercise.
- Added superset suggestions (FL and Planche leans = great way to superset)
April 18, 2015: Released Routine to public. So I guess this is considered v1.0
2015
- fixed up tables
- made bullet point spacing a little more readable
- updated front lever progressions
- highlight MU progressions in one box
- highlight progressions in one box
- reorganize appendix
- fixed up introduction
- created TOC
- took video of alternating extensions in Tucked Tripod Headstand
- Updated appendix for the gajillionth time
- update FL progression
- Added photo of 45° Single Leg Front Lever
- create splash page for intro
- make equipment recommendation page more clear
- created spreadsheet log
- added photo of inverted hangs
- added gif of FG chin ups
- added L-HSPU with one leg up
- added photos to priority things
- cleared up headlines/fonts/spacing, what a readability mess this was, trying to make it more photo-ey and less texty.
- embedded gifs/photos for warm up
- separated spoiler tag for skill work and SA day
- created/added rings plank/rto plank photos
- separated all the pages for ease of readability
- turned all of them into single column page (no sidebar)
- fixed table formatting (stupid th td mix up)
- adding ToC to all pages in a good way…
- put changelog on bottom of ToC
- separated handstand skill work from floor to separate section for ease of access
- updated handstand skill work section
- added crow pose gif to skill
- added l-sit thumbnail to skill
- added thumbnails to planche iso’s
- updated HS skill work by combining with http://antranik.org/handstand-cheat-sheet/
- fixed up expanders for HS skill work
- updated priority, spoilers, and created thumbnails for cool down suggestions
- added photo for equipment routine
- updated HS skill work again by combining older and newer ones
- fixed up sales page all day
- updated FL progression tip
- fixed up BA day tables
- embedded video for splash page
- added suggestion for weighted pull ups and dips
- updated mandatory reading
2014
- Millions of updates.
Upcoming features / What else to do?
- Create final ToC box and add to end of every page (currently only on one page)
- create mobile friendly version
- Test tables if they show up clearly on mobile and replace with div
- Add anchors to appendix and link all exercises to appendix
- Media related
- Photo or video of Band assisted Straight Arm Crow Pose
- Take photo of Tuck Front Lever with a Flat Upper Back
- Make video of Negative Toes to Bar exercise
- Create couch stretch video
- Create skin the cat video tutorial
- Create german hang video tutorial
- Create video for “straddling and int/ext in headstand”
- Make video for perfect push ups (prerequisite)
- Add class=”vtip”
- Review formatting for consistency (red prerequisites, green/orange headlines)