Calisthenics · the SUPERHUMAN Stack · 150 Bodyweight Exercises | the #1 Complete Bodyweight Training Guide by Calisthenics, Pure -- Read -- Imperial Library of Trantor

Index

Introduction How To Use This Book 1. What is Calisthenics? 2. Diet & Nutrition 3. Know Your Body 4. Warm-Up & Preparation

Mobility / Motion

Upper Body

Wrist Rotates Shoulder Rotates Shoulder Dislocates Scapula Push-Up Scapula Pull-Up Scapula Dip

Core

Hip Rotates Side Leans

Lower Body

Open / Close Gates Deep Squat Mountain Climbers Frog Hops

Flexibility & Stretching

Upper Body

Wrists & Forearms Chest & Shoulders Chest II Upper Back

Core

Side Stretch Cobra Cat

Lower Body

Calves Hamstrings Groin Glutes Hip Flexor Hips II Quadriceps

5. Exercises

Upper Body

Push-Ups

Standard Push-Up Box Push-Up Platform Incline Push-Up Platform Decline Push-Up Close Grip Push-Up Wide Grip Push-Up Fingertip Push-Up Beginner Planche Push-Up Wrist Push-Up Clap Push-Up Back Clap Push-Up Double Clap Push-Up Triple Clap Push-Up Spider-Man Push-Up Spider Push-Up Superman Push-Up LaLanne Push-Up Archer Push-Up Single-Arm Push-Up Single-Arm Single-Leg Push-Up Wall Push-Up Deep Push-Up

Dips

Platform Dips Parallel Bar Dips Straight Bar Dips

Pull-Ups / Chin-Ups

Raised Bar Row Negative Chin-Up Static Hold Chin-Up Pull-Up Close Grip Pull-Up Wide Grip Pull-Up Clap Pull-Up Rear Pull-Up Fingertips Pull-Up Rock Climber Pull-Up L Pull-Up Straight Line Pull-Up Parallel Pull-Up Typewriter Pull-Up Finger Assist Single-Arm Pull-Up Assisted Single-Arm Pull-Up Complete Single-Arm Pull-Up Hanging Pull-Up

Muscle-Ups

Standard Muscle-Up False Grip Hang False Grip Muscle-Up

Handstands

Wall Walks Wall Support Handstand Wall Handstand to Free Handstand Handstand Bailout Floor / Free Handstand Wall Support Parallette Handstand Parallette Handstand Wall Support Handstand Push-Up Floor / Free Handstand Push-Up Wall Support Parallette Handstand Push-Up Parallette Handstand Push-Up 90-Degree Push-Up

Upper Body Levers

Front Lever

Straight Pull Tuck Front Lever Single-Leg Front Lever Splayed Front Lever from Top Swing Splayed Front Lever from Bottom Swing Splayed Front Lever from Tuck Complete Front Lever Front Lever Pull-Ups

Back Lever

Skin The Cat Tuck Back Lever Single-Leg Back Lever Splayed Back Lever Complete Back Lever

Planche

Planche Lean Frog Stand Tuck Planche Straight Back Planche Single-Leg Planche Splayed Planche from Swing Splayed Planche from Tuck Splayed Planche from Pull Splayed Planche from Handstand Complete Planche Tuck Planche Push-Up Planche Push-Up

The Human Flag

Draped Flag Tucked Flag Splayed Flag Complete Human Flag

Core

Fundamentals

Sit-Up Crunch Plank Side Plank Extended Plank Bicycle Kicks Elbow to Knee Cross Russian Twists Dish Hold V-Up Lying Leg Raises Rear Arch Rear Support Knee Raises Leg Raises Window Wipers

Dragon Flag

Candlestick Position Tuck Dragon Flag Single-Leg Extension Dragon Flag Negative Dragon Flag Complete Dragon Flag Dragon Flag Kicks

Half Lever

Tuck Half Lever Partial Half Lever Complete Half Lever Half Lever Leg Extensions Half Lever Single Leg Extensions

Lower Body

Fundamentals

Calf Raises Crouched Calf Raises Bridge Single-Leg Bridge Squats Partial Single-Leg Squats Box Assist Single-Leg Squat Complete Single-Leg Squat Lunges Side Lunges Bulgarian Split-Leg Squat Bodyweight Deadlift Single-Leg Bodyweight Deadlift Kickbacks Bent Hamstring Curl Negative Hamstring Curl Complete Hamstring Curl

Jumps

Big Jumps Platform Jumps Jump Overs Lateral Jumps Single-Leg Lateral Jumps Step-Ups Toe Touches

6. Cardio & Conditioning

Interval Sprints Jumping Squat Squat Thrust Mountain Climbers Jumping Lunge Star Jumps Burpees Advanced Burpees Bear Crawls Skipping Other

7. Progressing With Calisthenics 8. Bonus: Free Training Program Like This Book?

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