Overcoming Gravity

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OVERCOMING GRAVITY

SECOND EDITION

A SYSTEMATIC APPROACH TO

GYMNASTICS AND BODYWEIGHT STRENGTH

STEVEN LOW, DPT

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength Second Edition

Supervising Editor: Jared Stump

Associate Editor: M.M. DeVoe

Additional Editing: Christopher Matthias

Cover Concept: Sigur Ros

Additional Cover Design: Kathrine Tripp and Katherine Lloyd

Interior Design and Typeset: Katherine Lloyd

Illustrations: Ryan Cousins, Mike Kash, and Seiji Tanaka

One-Arm Handstand Section of Chapter 24: Yuri Marmerstein

Published in Houston, Texas, by Battle Ground Creative

Battle Ground Creative is a publishing company with an emphasis on helping first-time authors find their voice. Named after an obscure city in Washington State, we currently operate offices in Houston, Texas and Princeton, New Jersey. For a complete title list and bulk order information, please visit www.battlegroundcreacive.com The websites and references listed in this book are intended to serve as a resource, with no guarantee expressed or implied as to the accuracy of their content.

ISBN-10: 0-9908738-5-4

ISBN-13: 978-0-9908738-5-3

HEALTH & FITNESS / Exercise

Printed in the United States of America

DISCLAIMER

By using Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (hereafter referred to as the book), you (hereafter referred to as the user), signify your agreement to the following terms and conditions. If you do not agree to the terms and conditions outlined on this page, do not use this book!

The user's usage of any and all content provided within the book is at the user's own risk. This includes suggested workouts, exercise routines, nutritional information, and all other information.
In no case shall the author, illustrators, editors, publisher, suppliers, or any other third party referenced be liable for any damages (both now and in the future) including, but not limited to: physical injuries to any part of the body or multiple parts of the body, non-physical damages such as emotional pain and financial loss, muscle strains or tears, illness and disease, heart attack, death; however caused, occurring during or after the user's altering of their habits, actions, diet, exercise, and/or lifestyle based upon usage of the content provided by the book.
Material contained in the book is for educational purposes only. The author, publisher, and other agents of the book assume no responsibility for any aspect of healthcare administered with the aid of content obtained from the book.
User understands that any and all advice and suggested programs pertaining to exercise and fitness should be performed after consulting with the appropriate medical professionals, under the guidance of a qualified trainer.
User understands nutritional advice is not intended as a substitute for professional medical advice, diagnosis, and/or treatment, and has been advised to seek medical advice from a physician before altering a diet or beginning an exercise program.

Introduction

PART ONE - FUNDAMENTAL KNOWLEDGE BASE

Chapter 1: PRINCIPLES OF BODYWEIGHT TRAINING ... ... 3

SAID Principle and Progressive Overload ... ... 3
Leverage ... ... 3
Common Training Concepts ... ... 6
The Repetition Continuum ... ... 7

Chapter 2: PHYSIOLOGY OF STRENGTH AND HYPERTROPHY ... ... 10

What is Strength? ... ... 10
The Central Nervous System, Motor Units, and Muscle Fiber. Types ... ... 11
Neural Adaptations far Strength ... ... 12
The Role of the Central Nervous System ... ... 14
Mechanisms of Hypertrophy ... ... 16
Open and Closed Chain Exercises ... ... 18

Chapter 3: PROGRESSION CHARTS AND GOAL SETTING ... ... 21

Progression Charts and How to Use Them ... ... 21
The Level System ... ... 22
Classification of Differences in the Level System ... ... 23
Setting and Achieving Goals ... ... 25
Selecting Goals ... ... 26
Goals and Exercise Selection ... ... 27
Commitment to Achievement ... ... 28

Chapter 4: STRUCTURAL BALANCE CONSIDERATIONS ... ... 35

Overview of Shoulder Health ... ... 35
Maintaining Structural Balance ... ... 37
The Why of Structural Balance ... ... 39
General Recommendations ... ... 40

Chapter 5: INTRO TO PROGRAMMING, ATTRIBUTES, AND THE HIERARCHY OF A ROUTINE ... ... 44

Intra-Workout Programming and Linear Progression ... ... 44
Stress, Adaptation, Supercompensation, Fitness, and Fatigue ... ... 46
Basic Periodization and Inter-Workout Structure ... ... 48
Attribute Training ... ... 51
The Basic Hierarchy of a Routine ... ... 54

Chapter 6: POPULATION CONSIDERATIONS ... ... 59

Understanding Populations ... ... 59
Sedentary vs.Active ... ... 59
Young vs.Old ... ... 63
Sport-Specific vs.Recreational Training ... ... 64

PART TWO - CONSTRUCTING YOUR ROUTINE

Chapter 7: CONSTRUCTING YOUR WORKOUT ROUTINE ... ... 71

Frequency in Full-Body Routines and Split Routines ... ... 71
Four Types of Splits ... ... 74

Chapter 8: WARM-UP AND SKILL WORK ... ... 81

Classification of Warm-Up Exercises and Descriptions ... ... 81
Skill Work: Time of Skill Work, Type of Skill Work, and Qualities ... ... 86

Chapter 9: STRENGTH WORK ... ... 90

Types of Exercises and Exercise Notation ... ... 90
Concentric Repetitions ... ... 92
Assisted Concentric Exercises ... ... 94
Isometric Holds ... ... 94
Eccentric Cluster Repetitions (Chaining) ... ... 97
Examples of Repetition in Workout Routines ... ... 99
Sets ... ... 102
Exercise Order ... ... 102
Incorporating Rest Times ... ... 104
Paired Sets of Exercises ... ... 105
Tempo ... ... 107
General Strength and Isometrics ... ... 109
Core Work ... ... 110
Performance and Termination of Workouts ... ... 112

Chapter 10: METHODS OF PROGRESSION ... ... 115

Simple Intra-Exercise Progression ... ... 115
Simple Inter-Exercise Progression ... ... 121
Complex Methods of Progression (Periodization) ... ... 127

Chapter 11: PREHABILITATION, ISOLATION, FLEXIBILITY, AND COOL DOWN ... ... 137

Prehabilitation Work ... ... 137
Isolation Work ... ... 139
Combining Prehabilitation and Isolation Work ... ... 139
Flexibility Work and Cool Down ... ... 141
Flexibility Through Static Stretching ... ... 143
Proprioceptive Neuromuscular Facilitation ... ... 144
Loaded Stretching ... ... 145
Maintaining Flexibility Gains with Mobility and Flexibility Work ... ... 147
Common Areas That Need Prehabilitation and Flexibility Work ... ... 148

Chapter 12: MESOCYCLE PLANNING ... ... 151

Intra-Mesocycle factors ... ... 151
Beginner Level: Exercises and Recommendations, Weekly Scheduling, Ending a Cycle ... ... 152
Intermediate Level: Exercises and Recommendations, Weekly Scheduling, Ending a Cycle ... ... 154
Advanced Level: Exercises and Recommendations, Weekly Scheduling, Ending a Cycle ... ... 160
Inter-Mesocycle Factors ... ... 160
Deloading ... ... 161
Maximal Strength Testing ... ... 162
Workout Restructuring ... ... 163
Elite Strength Programming ... ... 165
Additional Programming and Mesocycle Considerations ... ... 165

PART THREE - FACTORS THAT INFLUENCE TRAINING

Chapter 13: ENDURANCE, CARDIO, CROSS TRAINING, HYBRID TEMPLATES, AND ROUTINES ... ... 171

Endurance and Cardio ... ... 171
Cross Training ... ... 177
Hybrid Templates ... ... 181
Routines ... ... 185

Chapter 14: OVERREACHING AND OVERTRAINING ... ... 188

Overreaching ... ... 188
Overtraining ... ... 190
Rate of Perceived Exertion and Training Logs ... ... 192

Chapter 15: HEALTH AND INJURY MANAGEMENT ... ... 195

Addressing "the Burn," Pain, and Soreness ... ... 195
Factors that Affect Propensity for Injuries ... ... 197
Goal Setting in Rehabilitation ... ... 199
RICE vs. MEAT ... ... 205
Working Around Injuries ... ... 206
Finding a Good Medical Professional ... ... 208
Good/Bad Exercises and How to Think Critically ... ... 209

Chapter 16: LIFESTYLE FACTORS ... ... 212

Sleep Quality ... ... 212
Nutrition ... ... 214
Working Out While Sick ... ... 216

PART FOUR - PROGRAM IMPLEMENTATION

Chapter 17: UNTRAINED BEGINNER: ROUTINE CONSTRUCTION AND PROGRESSION ... ... 221

Untrained Beginner: Routine Construction ... ... 222
Untrained Beginner: Routine Progression ... ... 227

Chapter 18: TRAINED BEGINNER: ROUTINE CONSTRUCTION AND PROGRESSION ... ... 231

Trained Beginner: Routine Construction ... ... 231
Trained Beginner: Routine Progression ... ... 235

Chapter 19: INTERMEDIATE: ROUTINE CONSTRUCTION AND PROGRESSION ... ... 239

Intermediate: Routine Construction ... ... 239
Intermediate: Routine Progression ... ... 246

Chapter 20: ADVANCED: ROUTINE CONSTRUCTION AND PROGRESSION ... ... 251

Advanced: Routine Construction ... ... 251
Advanced: Routine Progression ... ... 258

PART FIVE - INJURY/PREHABILITATION RESOURCES AND BODYWEIGHT EXERCISES

Chapter 21: COMMON BODYWEIGHT TRAINING INJURIES ... ... 263

Tendonitis ... ... 263
Muscle Strains ... ... 269
Tension Headaches ... ... 273
Costochondritis (Tietze Syndrome) ... ... 274
Thoracic Spine/Scapula/Ribs ... ... 274
Lower Back ... ... 276
Anterior Instability ... ... 280
Shoulder Impingement ... ... 280
Acromioclavicular (AC) Joint Issues ... ... 281
Radiculopathy of the Arm / Radiating Pain ... ... 282
Wrist Issues and Forearm Splints ... ... 285
Joint Cracking, Popping, Clicking, Snapping, and Crunching ... ... 286
Muscle Cramping ... ... 289

Chapter 22: PREHABILITATION, MOBILITY, AND FLEXIBILITY RESOURCES ... ... 292

General Imbalance ... ... 292
Posture ... ... 293
Hips ... ... 296
Back ... ... 300
Shoulders ... ... 302
Elbows ... ... 306
Wrists ... ... 307
Contrast Baths and Contrast Showers ... ... 310
Calluses and Rips ... ... 310

Chapter 23: EXERCISE TECHNIQUE, DESCRIPTIONS, AND TIPS ... ... 313

Recommended Equipment ... ... 313
Basic Positioning, Important Exercises, and Common Faults ... ... 314
Common Abbreviations ... ... 317

Chapter 24: HANDSTAND VARIATIONS ... ... 318

Handstands Progression ... ... 318

Introduction ... ... 318
Wall Handstand - Levels 1-4 ... ... 320
Headstand - Level N/A ... ... 325
Freestanding Handstand - Level 5 ... ... 326
Freestanding Handstand with One-Arm Support - Levels 6-9 ... ... 328
Freestanding Handstand Shoulder Taps - Level N/A ... ... 329
Handstand Walking - Level N/A ... ... 330
Hands-Close-Together Handstand - Level N/A ... ... 330
One-Arm Handstand - Level 10 ... ... 331

Rings Handstands ... ... 336

Rings Shoulder Stand - Level 5 ... ... 336
Rings Strap Handstand - Level 6 ... ... 338
Rings Handstand - Level 7 ... ... 339

Handstand Pushups ... ... 341

Pike Headstand Pushup - Level 1 ... ... 341
Box Headstand Pushup - Level 2 ... ... 342
Wall Headstand Pushup Eccentric - Level 3 ... ... 343
Wall Headstand Pushup - Level 4 ... ... 344
Wall Handstand Pushup - Level 5 ... ... 345
Freestanding Headstand Pushup - Level 6 ... ... 347
Freestanding Handstand Pushup - Level 7 ... ... 348

Rings Handstand Pushups ... ... 349

Rings Wide Handstand Pushup - Level 7 ... ... 349
Rings Strap Handstand Pushup (with Elbows In) - Level 8 ... ... 350
Rings Freestanding Handstand Pushup - Level 9 ... ... 351

Press / Overhead Press / Military Press ... ... 352

Bent-Arm Press to Handstands ... ... 353

Bent-Arm, Bent-Body Press to Handstand - Level 5 ... ... 353
L-Sit Bent-Arm, Bent-Body Press to Handstand - Level 6 ... ... 355
Chest Roll, Straight-Body Press to Handstand - Level 7 ... ... 356
Bent-Arm, Straight-Body Press to Handstand - Level 8 ... ... 357
Handstand to Elbow Lever to Handstand - Level 9 ... ... 358
Parallel Bar Dip, Straight-Body Press to Handstand - Level 10 ... ... 359

Rings Bent-Arm Press to Handstands ... ... 360

Chair Handstand - Level 6 ... ... 360
Illusion Chair Handstand - Level 7. ... ... 362
Rings Bent-Arm, Bent-Body Press to Handstand - Level 8 ... ... 364
Rings Dip to Handstand - Level 9 ... ... 365
Rings Bent-Arm, Straight-Body Press to Handstand - Level 10 ... ... 366
Rings Handstand to Elbow Lever to Handstand - Level 11 ... ... 367
Rings Dip, Straight-Body Press to Handstand - Level 12 ... ... 368

Straight-Arm Press to Handstands ... ... 369

Wall Straddle Press to Handstand Eccentrics - Level 5 ... ... 369
Elevated Straddle Stand, Straddle Press to Handstand - Level 6 ... ... 371
Straddle or Pike Stand, Press to Handstand - Level 7 ... ... 373
L-Sit / Straddle-L, Straddle Press to Handstand- Level 8 ... ... 374
L-Sit / Straddle-L Pike Press to Handstand- Level 9 ... ... 375
Rings Straight-Arm, L-Sit, Straddle Press to Handstand - Level 10 ... ... 376
Rings Straight-Arm, Straddle-L, Straddle Press to Handstand - Level 11 ... ... 377
Rings Straight-Arm, Pike Press to Handstand - Level 12 ... ... 378

L-Sit / Straddle-L / V-Sits / Manna ... ... 379

Tuck L-Sit- Level 1 ... ... 380
One-Leg-Bent L-Sit- Level 2 ... ... 381
L-Sit - Level 3 ... ... 382
Straddle L-Sit - Level 4 ... ... 383
Rings-Turned-Out L-Sit- Level 5 ... ... 384
Training Toward the V-Sit and Manna ... ... 385

Chapter 25: PULLING EXERCISES ... ... 390

Back Lever ... ... 390

German Hang - Level 1 ... ... 391
Skin the Cat - Level 2 ... ... 392
Tuck Back Lever- Level 3 ... ... 393
Advanced Tuck Back Lever- Level 4 ... ... 394
Straddle Back Lever- Level 5 ... ... 395
Half Layout / One-Leg-Out Back Lever - Level 6 ... ... 396
Full Back Lever - Level 7 ... ... 397
Back Lever Pullout- Level 8 ... ... 398
German Hang Pullout - Level 9 ... ... 399
Bent-Arm Pull-up to Back Lever - Level 10 ... ... 400
Handstand Lower to Back Lever - Level 11 ... ... 401

Front Lever ... ... 402

Tuck Front Lever- Level 4 ... ... 402
Advanced Tuck Front Lever - Level 5 ... ... 403
Straddle Front Lever - Level 6 ... ... 404
Half Layout / One-Leg-Out Front Lever - Level 7 ... ... 405
Full Front Lever - Level 8 ... ... 406
Front Lever Pull to Inverted Hang - Level 9 ... ... 407
Hang Pull to Inverted Hang - Level 10 ... ... 408
Circle Front Levers- Level 11 ... ... 409

Front Lever Rows ... ... 410

Tuck Front Lever Rows - Level 5 ... ... 410
Advanced Tuck Front Lever Rows - Level 6 ... ... 411
Straddle Front Lever Rows- Level 8 ... ... 412
Hang to Front Lever Row- Level 9 ... ... 413
Full Front Lever Rows - Level 10 ... ... 414
Rope Climb Front Lever Rows ... ... 414

Rowing ... ... 416

Ring Row Eccentrics- Level 1 ... ... 416
Ring Rows - Level 2 ... ... 417
Wide Ring Rows - Level 3 ... ... 418
Archer Ring Rows - Level 4 ... ... 419
Archer-Arm-In Ring Rows - Level 5 ... ... 420
Straddle One-Arm Rows- Level 6 ... ... 421
One-Arm Rows - Level 7 ... ... 422

Pull-ups ... ... 423

Jumping Pull-ups - Level 1 ... ... 423
Bar Pull-up Eccentrics - Level 2 ... ... 424
Bar Pull-ups - Level 3 ... ... 425
L-Sit Pull-ups - Level 4 ... ... 426
Pullover - Level 5 ... ... 427

Ring Pull-ups + One-Arm Chin-ups ... ... 428

Rings L-Sit Pull-ups - Level 4 ... ... 428
Rings Wide Grip Pull-ups - Level 5 ... ... 429
Rings Wide Grip L-Sit Pull-ups - Level 6 ... ... 429
Rings Archer Pull-ups - Level 7 ... ... 430
One-Arm Chin-up / Pull-up Eccentrics - Level 8 ... ... 431
One-Arm Chin-up - Level 9 ... ... 434
One-Arm Chin-up +15 lbs. - Level 10 ... ... 434
One-Arm Chin-up +25 lbs. - Level 11 ... ... 434

Weighted Pull-ups ... ... 436

Explosive Pull-ups ... ... 437

Kipping Pull-ups - Level 2 ... ... 437
Bar Pull-ups - Level 3 ... ... 438
Kipping Clapping Pull-ups - Level 4 ... ... 439
Non-Kipping Clapping Pull-ups - Level 5 ... ... 440
L-Sit Clapping Pull-ups - Level 6 ... ... 441
Kipping, Behind-the-Back Clapping Pull-ups - Level 7 ... ... 442
L-Sit, Slap-the-Abdominals Pull-ups - Level 8 ... ... 443
L-Sit, Slap-the-Thighs Pull-ups - Level 9 ... ... 444
Straight-Body, Slap-the-Thighs Pull-ups - Level 10 ... ... 445
Non-Kipping, Behind-the-Back Clapping Pull-ups - Level 11 ... ... 446

Iron Cross ... ... 447

Iron Cross Progressions - Level 9 ... ... 448
Hold Iron Cross - Level 10 ... ... 451
Iron Cross to Back Lever - Level 11 ... ... 452
Iron Cross Pullouts - Level 13 ... ... 453
Hang Pull to Back Lever - Level 14 ... ... 454
Butterfly Mount - Level 15 ... ... 455
Support Hold to Hang to Iron Cross - Level 16 ... ... 456

Chapter 26: PUSHING VARIATIONS ... ... 457

Planche - Parallel Bars and Floor ... ... 457

Frog Stand - Level 3 ... ... 458
Straight-Arm Frog Stand - Level 4 ... ... 459
Tuck Planche - Level 5 ... ... 460
Advanced Tuck Planche - Level 6 ... ... 461
Pseudo Planche Pushups ... ... 462
Band-Assisted Planche ... ... 463
Straddle Planche - Level 8 ... ... 464
Half Layout / One-Leg-Out Planche - Level 9 ... ... 465
Full Planche - Level 11 ... ... 466
Straight-Arm Straddle Planche to Handstand - Level 12 ... ... 467
Rings Straight-Arm Straddle Planche to Handstand - Level 14 ... ... 468
Straight-Arm, Straight-Body from Planche to Handstand - Level 15 ... ... 469
Rings Straight-Arm, Straight-Body Press to Handstand - Level 16 ... ... 470
Rings Straight-Arm, Straight-Body from Planche to Handstand - Level 16 ... ... 471

Rings Planche ... ... 472

Rings Frog Stand - Level 4 ... ... 472
Rings Straight-Arm Frog Stand - Level 5 ... ... 473
Rings Tuck Planche - Level 6 ... ... 474
Rings Advanced Tuck Planche - Level 8 ... ... 475
Rings Straddle Planche - Level 10 ... ... 476
Rings Half Layout / One-Leg-Out Planche - Level 12 ... ... 477
Rings Full Planche - Level 14 ... ... 477

Planche Pushups - Parallel Bars and Floor ... ... 478

Tuck Planche Pushups - Level 6 ... ... 479
Advanced Tuck Planche Pushups - Level 8 ... ... 480
Straddle Planche Pushups - Level 10 ... ... 480
Half Layout / One-Leg-Out Planche Pushups - Level 12 ... ... 481
Full Planche Pushups - Level 14 ... ... 482

Rings Planche Pushups ... ... 483

Rings Tuck Planche Pushups - Level 8 ... ... 483
Rings Advanced Tuck Planche Pushups - Level 10 ... ... 483
Rings Straddle Planche Pushups - Level 12 ... ... 483
Rings Half Layout / One-Leg-Out Planche Pushups - Level 14 ... ... 484
Rings Full Planche Pushups - Level 16 ... ... 484

Pushups ... ... 485

Standard Pushups - Level 1 ... ... 485
Diamond Pushups - Level 2 ... ... 486
Rings Wide Pushups - Level 3 ... ... 486
Rings Pushups - Level 4 ... ... 487
Rings-Turned-Out Pushups - Level 5 ... ... 488
Rings-Turned-Out Archer Pushups - Level 6 ... ... 489
Rings-Turned-Out, 40-Degree-Lean Pseudo Planche Pushups - Level 7 ... ... 490
Rings-Turned-Out, 60-Degree-Lean Pseudo Planche Pushups - Level 8 ... ... 491
Rings-Turned-Out Maltese Pushups - Level 9 ... ... 492
Wall Pseudo Planche Pushups - Level 10 ... ... 493
Rings Wall Pseudo Planche Pushups - Level 11 . ... ... 494
Wall Maltese Pushups - Level 12 ... ... 495
Rings Wall Maltese Pushups - Level 13 ... ... 496
Clapping Pushup Variations - Level N/A ... ... 497

One-Arm Pushups ... ... 499

Hands-Elevated, One-Arm Pushup - Level 5 ... ... 499
Straddle One-Arm Pushup - Level 6 ... ... 501
Rings Straddle One-Arm Pushup - Level 7 ... ... 502
Straight-Body, One-Arm Pushup - Level 8 ... ... 503
Rings Straight-Body, One-Arm Pushup - Level 9 ... ... 504

Dips ... ... 505

Parallel Bar Jumping Dips - Level 1 ... ... 505
Parallel Bar Dip Eccentrics - Level 2 ... ... 506
Parallel Bar Dips - Level 3 ... ... 507
L-Sit Dips - Level 4 ... ... 508
45-Degree Forward-Lean Dips - Level 5 ... ... 509
One-Arm Dip - Levels 8 & 9 ... ... 510

Rings Dips ... ... 512

Support Hold - Level 1 ... ... 512
Rings-Turned-Out Support Hold - Level 2 ... ... 513
Rings Dip Eccentrics - Level 3 ... ... 514
Rings Dips - Level 4 ... ... 515
Rings L-Sit Dips - Level 5 ... ... 516
Rings Wide Dips - Level 6 ... ... 517
Rings-Turned-Out Dip Variations ... ... 518
Maltese Hold - Level 17 ... ... 520

Weighted Dips ... ... 521

Chapter 27: MULTI-PLANE EXERCISES, CORE, AND LEGS ... ... 523

Muscle-ups and Inverted Muscle-ups ... ... 523

Muscle-up Negatives- Level 3 ... ... 525
Kipping Muscle-ups - Level 4 ... ... 526
Muscle-ups - Level 5 ... ... 527
Wide / No-False-Grip Muscle-ups- Level 6 ... ... 528
Strict Bar Muscle-Ups- Level 7 ... ... 529
Straddle Front Lever to Muscle-up to Advanced Tuck Planche- Level 8 ... ... 530
L-Sit Muscle-up- Level 8 ... ... 531
One-Arm-Straight Muscle-up - Level 9 ... ... 532
Felge Backward, Straight-Body to Support - Level 10 ... ... 533
Front Lever Muscle-up to Straddle Planche - Level 11 ... ... 534
Felge Backward, Straight-Body to Handstand - Level 12 ... ... 535
Straight-Body Rotation to Handstand- Level 14 ... ... 536
Butterfly Mount- Level 15 ... ... 537
Elevator / Inverted Muscle-up to Handstand- Level 17 ... ... 538

Elbow Levers ... ... 539

Two-Arm Elbow Lever - Level 5 ... ... 539
Rings Two-Arm Elbow Lever- Level 6 ... ... 540
One-Arm Straddle Elbow Lever - Level 7 ... ... 541
One-Arm, Straight-Body Elbow Lever- Level 8 ... ... 542

Flags ... ... 543

Ab Wheel ... ... 545

25s Plank - Level 2 ... ... 545
60s Plank - Level 3 ... ... 545
One-Arm, One-Leg Plank- Level 4 ... ... 545
The Plank Position ... ... 545
Knees Ab Wheel- Level 5 ... ... 546
Ramp Ab Wheel - Level 6 ... ... 546
Ab Wheel Eccentrics- Level 7 ... ... 546
Full Ab Wheel - Level 8 ... ... 546
Ab Wheel + 20 lbs.- Level 9 ... ... 546
One-Arm Ab Wheel - Level 10 ... ... 546
Specific Rings Elements ... ... 549

Rings Statics ... ... 549

Rings-Turned-Out L-Sit- Level 5 ... ... 549
Rings-Turned-Out Straddle L-Sit- Level 6 ... ... 549
Back Lever - Level 7 ... ... 549
Front Lever - Level 8 ... ... 549
Rings 90-Degree V-Sit- Level 9 ... ... 550
Iron Cross / Straddle Planche - Level 10 ... ... 550
Full Planche - Level 14 ... ... 550
Inverted Cross - Level 16 ... ... 550

Rings Kipping Skills ... ... 551

Kip to Support- Level 6 ... ... 551
Back Kip to Support- Level 7 ... ... 553
Straight-Arm Kip to L-Sit- Level 9 ... ... 554
Straight-Arm Back Kip to Support- Level 10 ... ... 555
Back Kip to Handstand- Level 11 ... ... 556
Straight-Arm Kip to V-Sit / Kip to Cross or L-Sit Cross- Level 13 ... ... 557
Back Kip to Cross or L-Sit Cross- Level 14 ... ... 558
Back Kip to Straddle Planche- Level 15 ... ... 559

Rings Felge Skills ... ... 560

Felge Forward to Support (Piked Body)- Level 6 ... ... 561
Felge Backward to Support (Piked Body)- Level 7 ... ... 562
Felge Forward to Support (Straight Body)- Level 9 ... ... 563
Felge Backward to Support (Straight Body) - Level 10 ... ... 564
Felge Backward to Handstand (Straight Body)- Level 12 ... ... 565
Felge Forward to Cross (Straight-Arm, Bent Body)- Level 13 ... ... 566
Felge Forward to Straddle Planche (Straight-Arm)- Level 14 ... ... 567
Felge Forward to Handstand (Straight-Arm, Straight-Body) - Level 15 ... ... 568

Squats ... ... 569

Asian Squat- Level N/A ... ... 569
Parallel Squat- Level 1 ... ... 570
Full Squat- Level 2 ... ... 571
Side-to-Side Squat- Level 3 ... ... 572
Pistols (Single-Leg Squats)- Level 4 ... ... 573
Weighted Pistols - Levels 5+ ... ... 575
Other Leg Exercises ... ... 576
Miscellaneous Exercises ... ... 579

Resources ... ... 581

Resources ... ... 581
About the Author ... ... 583

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