Cossack and Lizard Stretches

Here are a couple more stretches I do on a regular basis. The cossack I also do with the TRX, this allows a lot of support if you are very inflexible.

Brettzel and Brettzel 2.0

These are two stretches that come from Gray Cook at Functional Movement Systems. The Brettzel works the anterior chain muscles and the Brettzel 2.0 works the posterior chain muscles.

Convict Conditioning

Pushup

Exercise Beginner Standard Intermediate Standard Progression Standard
Wall Pushups 10 25/25 50/50/50
Incline Pushups 10 20/20 40/40/40
Kneeling Pushups 10 15/15 30/30/30
Half Pushups 8 12/12 25/25
Full Pushups 5 10/10 20/20
Close Pushups 5 10/10 20/20
Uneven Pushups 5 (both sides) 10/10 (both sides) 20/20 (both sides)
1/2 One-Arm Pushups 5 (both sides) 10/10 (both sides) 20/20 (both sides)
Lever Pushups 5 (both sides) 10/10 (both sides) 20/20 (both sides)
One-Arm Pushups 5 (both sides) 10/10 (both sides) ELITE: 100 (both sides)

Squat

Exercise Beginner Standard Intermediate Standard Progression Standard
Shoulderstand Squats 10 25/25 50/50/50
Jackknife Squats 10 20/20 40/40/40
Supported Squats 10 15/15 30/30/30
Half Squats 8 35/35 50/50
Full Squats 5 10/10 30/30
Close Squats 5 10/10 20/20
Uneven Squats 5 (both sides) 10/10 (both sides) 20/20 (both sides)
1/2 One-Leg Squats 5 (both sides) 10/10 (both sides) 20/20 (both sides)
Assisted One-Leg Squats 5 (both sides) 10/10 (both sides) 20/20 (both sides)
One-Leg Squats 5 (both sides) 10/10 (both sides) ELITE: 50/50 (both sides)

Pullup

Exercise Beginner Standard Intermediate Standard Progression Standard
Vertical Pulls 10 20/20 40/40/40
Horizontal Pulls 10 20/20 30/30/30
Jackknife Pulls 10 15/15 20/20/20
Half Pullups 8 11/11 15/15
Full Pullups 5 8/8 10/10
Close Pullups 5 8/8 10/10
Uneven Pullups 5 (both sides) 7/7 (both sides) 9/9 (both sides)
1/2 One-Arm Pullups 4 (both sides) 6/6 (both sides) 8/8 (both sides)
Assisted One-Arm Pullups 3 (both sides) 5/5 (both sides) 7/7 (both sides)
One-Arm Pullups 1 (both sides) 3/3 (both sides) ELITE: 6/6 (both sides)

Leg Raise

Exercise Beginner Standard Intermediate Standard Progression Standard
Knee Tucks 10 25/25 40/40/40
Flat Knee Raises 10 20/20 35/35/35
Flat Bent Leg Raises 10 15/15 30/30/30
Flat Frog Raises 8 15/15 25/25/25
Flat Straight Leg Raises 5 10/10 20/20
Hanging Knee Raises 5 10/10 15/15
Hanging Bent Leg Raises 5 10/10 15/15
Hanging Frog Raises 5 10/10 15/15
Partial Straight Leg Raises 5 10/10 15/15 (both sides)
Hanging Straight Leg Raises 5 10/10 ELITE: 30/30