Madeby:/u/Pibsen42

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/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.

Movements1(510)and1(age)onceaweek
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, dont 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.

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Skill work
Set a timer for 5-10 minutes and go practice your support and your handstand, resting as necessary.
When time's up, you're done.

Handstand progression 5-10 min.

Level 1: Wall plank

Level 2: Stomach

to wall HS
Level 3: Freestanding

handstand

Support practice 2-3 min.

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, then rest 90 seconds, then 1 set of the second exercise.
Rest 90 seconds then repeat another 2 times for a total of 3 sets of each exercise. Rest 90 seconds to
3 minutes between pairs
All exercises are to be done in a 10x0 tempo. That means 1 second down, no pause at the bottom,
explode up and no pause at the top. When "exploding up", it's the intent that matters. If the actual
movement is slow, that doesn't matter. Just don't artificially slow it down.

Pair 1 If you cant do diamond pushups and horizontal rows yet simply skip this pair for now.
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.)

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

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Madeby:/u/Pibsen42
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Grip strength (pick one)

This beginner routine is for people who have zero equipment (no pullup bar, no gripper, no extensor
bands, etc.) to get some good noob gains on their grip in their first 2-3 months of training. To increase
your grip beyond this routine, training with proper weighted equipment is recommended. Visit the
/r/GripTraining subreddit for their awesome FAQ and take part in the friendly community.

No equipment exercises
Finger scissors, 30 sec each fingerpair
Walking extensors, 90 sec
Explosive extensors, 90 sec
Door pinch, 30 sec
Door finger hold, 30 sec each finger
Wrist flex./ext., 15
Wrist sup./pro., 15
Wet towel, 3 times until dry
This beginner routine is for people who have minimal equipment available. To increase your grip
beyond this routine, training with proper weighted equipment is recommended. Visit the
/r/GripTraining subreddit for their awesome FAQ and take part in the friendly community.

Minimal equipment exercises 3(10 sec.)

Crush/Squeeze Squeeze a stick.
Pinch Pinch the end of a stick while pulling it with your other hand.
Radial + Ulnar deviation
Supination + Pronation
Wrist Flexion + Extension Twist a stick in both direction at the same time.
Do this 3 times a week if you can, but twice a week if struggling with this.

Full equipment exercises

Two hands pinch lift, 3(10-15 sec.)
Finger curls, 3(15-20)
Two hand wrist curl, 3(15-20)
Two hand reverse wrist curl, 3(15-20)

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Madeby:/u/Pibsen42
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Flexibility

and compression

Each stretch is to be done for a total of 60 seconds. Doing this in one stretch is the best, but if you need
to stretch for 30s, relax, and finish 30s, that is fine too. Try not to go lower than 20s intervals - if you
can't do a stretch for at least 20s, lessen the intensity.
These stretches are to be performed in succession after every single workout. This should take only
20-30 minutes. It is recommended, however to do them every single day. If you have time, repeating the
stretches 2-3 times is also recommended

Shoulder extension 1(60 sec.)

Level 1: Palms facing down
Level 2: Place elbows on object
Level 3: Palms facing upwards

Kneeling lunge 1(60 sec.)

Level 1: Hands on front leg
Level 2: Hands on torso
Level 3: Raise rear leg

Underarm shoulder stretch 1(60 sec.)

Level 1: Shoulder width
Level 2: Narrower width /w stick
Level 3: German hang

Butterfly 1(60 sec.)

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.)

Level 1: Glute bridge
Level 2: Camel pose
Level 3: Bridge/wheel

Full squat 1(60 sec.)

Level 1: Get into the position
Level 2: Sit as straight as possible
Level 3: Point toes forward

Lying twist 1(60 sec.)

Level 1: Bend the knees 90
Level 2: Straighten the leg
Level 3: Straight leg, no pushing

Standing pike 1(60 sec.)

Level 1: Hinge at hips keep flat
back
Level 2: Grab calves and pull
Level 3: Chest-to-knees, no pulling

Weaknesses 1-3(60 sec.)

Pick 1-3 stretches where youd
most like additional flexibility, ankle
and wrist stretches are appropriate
here.
V-sit/L-sit compression 4-5(10 sec.)
Straddle-l compression 4-5(10 sec.)

Sources:
https://www.reddit.com/r/bodyweightfitness/
http://phraktured.net/starting-stretching.html
http://phraktured.net/molding-mobility.html
https://www.youtube.com/channel/UC-7E1nG01ymuypsBm5E6aNg
http://www.davidhorne-gripmaster.com/basics.html

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