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×(5-10) 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.

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Made by: /u/Pibsen42
Inspired by: /u/ggggg99999

Dynamic stretches 1×(5-10) Bodyline work 1×(10-60 sec.) hold

│ Shoulder rolls │ Plank⬟
│ Scapular shrugs │ Side plank■ ⬟
│ Camel bends │ Reverse plank
│ Straight arm overhead pulldowns │ Hollow hold
│ Straight arm chest flies │ Arch hold
│ Band dislocates⬥ ■ Both sides
⬟
│ Front and side leg swings Forearm alternatives exist

│ Wrist mobility exercises▲

⬥
Take a wider grip to make it easier
▲ No rep limit

If you are not warm yet do 10-20 burpees or squat jumps.

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. Support practice 2-3 min.

│ Level 1: Wall plank● │ Level 1: Parallel bar support
│ Level 2: Stomach to wall HS │ Level 2: Ring support
│ Level 3: Freestanding handstand │ 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 can’t do diamond pushups and horizontal rows yet simply skip this pair for now.
Pullup progression 3×(5-8) Dipping progression 3×(5-8)
│ Level 1: Pullup negative │ Level 1: Parallel bar dips
│ Level 2: Pullup │ Level 2: Ring dips
│ Level 3: L-sit pullup │ Level 3: Ring l-sit dips
│ Level 4: Pullover
Pair 2
Squat progression 3×(5-8) L-sit progression 3×(10-30 sec.)
│ Level 1: Assisted squat │ Level 1: Foot supported l-sit
│ Level 2: Squat │ Level 2: One-leg foot supported
│ Level 3: Deep step-up │ Level 3: Tuck l-sit
│ Level 4: Advanced tuck l-sit

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Made by: /u/Pibsen42
Inspired by: /u/ggggg99999

│ Level 5: L-sit
Pair 3
Pushup progression 3×(5-8) Row progression 3×(5-8)
│ Level 1: Vertical pushup │ Level 1: Vertical rows
│ Level 2: Incline pushup │ Level 2: Incline rows
│ Level 3: Full pushup │ Level 3: Horizontal rows
│ Level 4: Diamond pushup │ Level 4: Wide rows
│ Level 5: Rings wide pushup │ Level 5: Tuck front lever
│ Level 6: Rings pushup │ Level 6: Tuck ice cream maker
│ Level 7: RTO pushup │ Level 7: Tuck front lever row
│ Level 8: RTO PPPU │ Level 8: Advanced tuck FLR

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
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Made by: /u/Pibsen42
Inspired by: /u/ggggg99999

↪ 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)

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.) Kneeling lunge 1×(60 sec.)

│ Level 1: Palms facing down │ Level 1: Hands on front leg
│ Level 2: Place elbows on │ Level 2: Hands on torso
object │ Level 3: Raise rear leg
│ Level 3: Palms facing
upwards Butterfly 1×(60 sec.)
│ Level 1: Push knees to the
Underarm shoulder stretch 1×(60 floor
sec.) │ Level 2: Lean forwards
│ Level 1: Shoulder width slightly
│ Level 2: Narrower width /w │ Level 3: Bring chest to
stick knees
│ Level 3: German hang
Backbend 1×(60 sec.)
Rear hand clasp 1×(60 sec.) │ Level 1: Glute bridge
│ Level 1: Towel or strap in │ Level 2: Camel pose
between │ Level 3: Bridge/wheel
│ Level 2: Grab opposing

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Made by: /u/Pibsen42
Inspired by: /u/ggggg99999

fingers Lying twist 1×(60 sec.)

│ Level 3: Grab opposing
wrists
Full squat 1×(60 sec.)
│ Level 1: Get into the
position
│ Level 2: Sit as straight as
possible
│ Level 3: Point toes forward
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
│ Level 1: Bend the knees 90°
│ Level 2: Straighten the leg
│ Level 3: Straight leg, no
pushing
Weaknesses 1-3×(60 sec.)
│ Pick 1-3 stretches where
you’d 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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