Made by: /u/Pibsen42 Inspired by: /u/ggggg99999 /r/bodyweightfitness + Starting stretching + Molding mobility + Tykato grip + David Horne grip Joint mobility This should be done daily, preferably every morning. One could alternately do joint mobility before the warmup exercises. Each of the following movements covers one joint. Most of them are "circles" and should be done both clockwise and counterclockwise. It's helpful to add additional reps for troublesome joints. Visit the /r/flexibility subreddit for their awesome FAQ and take part in the friendly community. Movements 1×(510) and 1×(age) once a week ↪ 3 Plane neck movement Look 90° left and right, 90° up and down and tilt your head from shoulder to shoulder. ↪ Finger flexion/extension Open your hand as much as possible, then make a fist. ↪ Wrist circles Make a fist and “draw a circle” with your pointer finger knuckles ↪ Elbow circles Point your elbows out to the side and point your fingers toward each other. ↪ ↪ ↪ ↪ ↪ ↪ ↪ ↪ ↪ ↪ ↪ ↪ ↪ Then move your forearms in a circle. Large arm circles Straighten your arms and swing them in large circles Circular shrugs / standing shoulder rolls Torso twists Straighten your arms and face your palm upwards, then rotate your torso. Side bends Forward/back bends Bend forward loosely, allowing the spine to round then arch backward at the top of the movement. Pelvic tilts Shift between arch and hollow back. Hip circles Move your hips in a circle without moving your head or feet. Leg rotations Go slow! High knee raises Stand still while raising your knee, don’t move your chest towards your knee. Kickbacks / butt kicks Ankle circles Point the toes and “draw a circle” with the big toe. Ankle tilts Without twisting the foot, tilt the ankle to the left and right. Toe flexion/extension Lift and spread your toes, then curl them down / make a foot fist Warmup Warmup can and should be modified if you have particular 'problem areas' or 'tight areas' that may need special attention. Dynamic stretches 1×(5-10) │ Shoulder rolls │ Scapular shrugs │ Camel bends │ Straight arm overhead pulldowns │ Straight arm chest flies │ Band dislocates⬥ │ Front and side leg swings │ Wrist mobility exercises▲ Bodyline work 1×(10-60 sec.) hold │ Plank⬟ │ Side plank■ ⬟ │ Reverse plank │ Hollow hold │ Arch hold ■ Both sides Forearm alternatives exist ⬟ ⬥ Take a wider grip to make it easier No rep limit ▲ If you are not warm yet do 10-20 burpees or squat jumps. Page 1 of 4 then rest 90 seconds. │ Level 1: Parallel bar support │ Level 2: Ring support │ Level 3: Rings turned out support 30 sec plank prerequisite Strength work For each pair do 1 set of the first exercise. that doesn't matter. then 1 set of the second exercise. no pause at the bottom. Pair 1 If you can’t do diamond pushups and horizontal rows yet simply skip this pair for now. it's the intent that matters. Rest 90 seconds to 3 minutes between pairs All exercises are to be done in a 10x0 tempo. If the actual movement is slow. When "exploding up". │ Level 1: Wall plank● │ Level 2: Stomach to wall HS │ Level 3: Freestanding handstand ● Support practice 2-3 min. That means 1 second down. Handstand progression 5-10 min. resting as necessary.Made by: /u/Pibsen42 Inspired by: /u/ggggg99999 Skill work Set a timer for 5-10 minutes and go practice your support and your handstand.) │ Level 1: Foot supported l-sit │ Level 2: One-leg foot supported │ Level 3: Tuck l-sit │ Level 4: Advanced tuck l-sit │ Level 5: L-sit Pair 3 Pushup progression 3×(5-8) │ Level 1: Vertical pushup │ Level 2: Incline pushup │ Level 3: Full pushup │ Level 4: Diamond pushup │ Level 5: Rings wide pushup │ Level 6: Rings pushup │ Level 7: RTO pushup │ Level 8: RTO PPPU Row progression 3×(5-8) │ Level 1: Vertical rows │ Level 2: Incline rows │ Level 3: Horizontal rows │ Level 4: Wide rows │ Level 5: Tuck front lever │ Level 6: Tuck ice cream maker │ Level 7: Tuck front lever row │ Level 8: Advanced tuck FLR Page 2 of 4 . explode up and no pause at the top. Pullup progression 3×(5-8) │ Level 1: Pullup negative │ Level 2: Pullup │ Level 3: L-sit pullup │ Level 4: Pullover Dipping progression 3×(5-8) │ Level 1: Parallel bar dips │ Level 2: Ring dips │ Level 3: Ring l-sit dips Pair 2 Squat progression 3×(5-8) │ Level 1: Assisted squat │ Level 2: Squat │ Level 3: Deep step-up L-sit progression 3×(10-30 sec. you're done. Rest 90 seconds then repeat another 2 times for a total of 3 sets of each exercise. When time's up. Just don't artificially slow it down. . 15 ↪ Wet towel. 3×(15-20) Page 3 of 4 ./ext. 3 times until dry This beginner routine is for people who have minimal equipment available. 3×(15-20) ↪ Two hand wrist curl./pro. training with proper weighted equipment is recommended. 30 sec ↪ Door finger hold. no gripper. ↪ Pinch Pinch the end of a stick while pulling it with your other hand.) ↪ Crush/Squeeze Squeeze a stick. 15 ↪ Wrist sup. 30 sec each finger ↪ Wrist flex. Full equipment exercises ↪ Two hands pinch lift. no extensor bands. No equipment exercises ↪ Finger scissors.Made by: /u/Pibsen42 Inspired by: /u/ggggg99999 Grip strength (pick one) This beginner routine is for people who have zero equipment (no pullup bar. To increase your grip beyond this routine. 90 sec ↪ Door pinch. etc. Visit the /r/GripTraining subreddit for their awesome FAQ and take part in the friendly community. ↪ Radial + Ulnar deviation ↪ Supination + Pronation ↪ Wrist Flexion + Extension Twist a stick in both direction at the same time. Visit the /r/GripTraining subreddit for their awesome FAQ and take part in the friendly community. Do this 3 times a week if you can. 90 sec ↪ Explosive extensors.. To increase your grip beyond this routine. 3×(15-20) ↪ Two hand reverse wrist curl.) ↪ Finger curls. 3×(10-15 sec. but twice a week if struggling with this. training with proper weighted equipment is recommended.) to get some good noob gains on their grip in their first 2-3 months of training. Minimal equipment exercises 3×(10 sec. 30 sec each fingerpair ↪ Walking extensors. and finish 30s.com/basics.html https://www. repeating the stretches 2-3 times is also recommended Shoulder extension 1×(60 sec. If you have time.) │ Level 1: Shoulder width │ Level 2: Narrower width /w stick │ Level 3: German hang Butterfly 1×(60 sec. that is fine too.) │ Level 1: Bend the knees 90° │ Level 2: Straighten the leg │ Level 3: Straight leg. This should take only 20-30 minutes.if you can't do a stretch for at least 20s.) │ Level 1: Palms facing down │ Level 2: Place elbows on object │ Level 3: Palms facing upwards Kneeling lunge 1×(60 sec.reddit. lessen the intensity.Made by: /u/Pibsen42 Inspired by: /u/ggggg99999 Flexibility and compression Each stretch is to be done for a total of 60 seconds.youtube.) Sources: https://www.davidhorne-gripmaster.html http://phraktured.net/molding-mobility.com/channel/UC-7E1nG01ymuypsBm5E6aNg http://www.net/starting-stretching. however to do them every single day.) │ Level 1: Push knees to the floor │ Level 2: Lean forwards slightly │ Level 3: Bring chest to knees Rear hand clasp 1×(60 sec.) │ Level 1: Towel or strap in between │ Level 2: Grab opposing fingers │ Level 3: Grab opposing wrists Backbend 1×(60 sec. These stretches are to be performed in succession after every single workout. V-sit/L-sit compression 4-5×(10 sec. Try not to go lower than 20s intervals .) │ Level 1: Get into the position │ Level 2: Sit as straight as possible │ Level 3: Point toes forward Lying twist 1×(60 sec. no pulling Weaknesses 1-3×(60 sec.com/r/bodyweightfitness/ http://phraktured.) │ Level 1: Glute bridge │ Level 2: Camel pose │ Level 3: Bridge/wheel Full squat 1×(60 sec. ankle and wrist stretches are appropriate here.) Straddle-l compression 4-5×(10 sec. but if you need to stretch for 30s.) │ Level 1: Hinge at hips keep flat back │ Level 2: Grab calves and pull │ Level 3: Chest-to-knees.) │ Pick 1-3 stretches where you’d most like additional flexibility. Doing this in one stretch is the best. relax. It is recommended. no pushing Standing pike 1×(60 sec.html Page 4 of 4 .) │ Level 1: Hands on front leg │ Level 2: Hands on torso │ Level 3: Raise rear leg Underarm shoulder stretch 1×(60 sec.