Table Of Content

Disclaimer The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may NOT be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. Before beginning this or any workout routine, it is recommended that you consult with a qualified physician for authorisation and clearance. It is always recommended to consult with a physician before beginning any new exercise or nutritional program. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at any time you feel pain or discomfort, stop immediately. Parts of this book contain advanced exercises that should not be attempted until you are ready. Copyright 2014 Ashley Kalym All efforts have been made to ensure that this manual is free from error or problems. I do not take responsibility for loss or action to any individual as a result of the material presented here. All rights reserved Reproduction or translation of any part of this work by any means, electronic or mechanical, including photocopying, beyond that permitted by Copyright Law, without permission of the author, is unlawful. Contents Introduction 1. Preface What is calisthenics? Advantages of calisthenics Disadvantages of calisthenics Unique aspects of calisthenics Hand strength The core The scapula Straight-arm strength Training the nervous system 2. Equipment Location Pull-up bar Dip bar Parallettes Clothing Chalk Foam roller Training partner Nutrition, rest, and recovery 3. Nutrition Eat natural food Eat big to get big Increase your protein intake Decrease carbohydrate intake Drink more water Make food in bulk Sample diet 4. Rest and recovery Sleep What to do if you are injured Taking care of your hands Ligament and tendon strength Physical preparation 5. Warming up and mobility Upper body mobility Scapula movements Scapula push-ups Scapula dips Scapula pull-ups Scapula one-arm pull-ups Scapula foam rolling Armpit foam rolling Rotator cuff stretch Chest stretch Shoulder dislocates Core mobility Spine foam rolling Side leans Lower body mobility IT band foam rolling Adductor foam rolling Piriformis foam rolling Rollovers into straddle sit Knee circles Mountain climbers Frog hops Hip flexor stretch Deep squat position 6. Flexibility Stretching schedule Upper body stretches Chest and shoulder stretch Chest stretch Upper back stretch Forearm and wrist stretch A Forearm and wrist stretch B Core stretches Cobra stretch Cat stretch Standing side stretch Lower body stretches Quad stretch Hamstring stretch Straddle stretch Groin stretch Kneeling hip flexor stretch Glute stretch Calf stretch Other factors Range of motion Using momentum Cheating on the exercises The exercises 7. Push-ups Normal push-up Wide grip push-up Close grip push-up Deep push-up Pseudo planche push-up Fingertip push-up Wrist push-up One-arm push-up One-arm one-leg push-up Clap push-up Back clap push-up Double clap push-up Triple clap push-up Superman push-up The Lalanne push-up Archer push-up Wall push-up Spider push-up 8. Pull-ups Rows Chin-up Negative chin-ups Static holds Pull-up Wide grip pull-up Close grip pull-up Behind the neck pull-up Incline pull- up Rock climber L pull-up Horizontal pull-up Finger pull-up Rope/towel pull-up Clap pull-up Typewriters Weighted pull-up One-arm chin-up Finger assisted one-arm chin-up Rope/towel assisted one-arm chin- up Negative one-arm chin-up Static holds One-arm chin-up 9. Dip exercises Box dip Triceps dip 10. Muscle-ups Fast muscle-up False grip muscle-up Developing the false grip Working the transition False grip muscle-up 11. Handstands Wall walks Freestanding handstands Wall supported handstand Recovering from a handstand Floor handstand Parallet handstand Handstand push-ups Using the floor with wall support Using the floor with no support Using parallettes with wall support Using parallettes with no support Ninety-degree push-ups Levers 12. The planche Hand placement Supplementary exercises Training time and volume Set, reps, and hold times Planche lean Frog stand Tuck planche Flat back planche Single leg planche Straddle planche 1st method - From a tuck planche 2nd method - Forward pull 3rd method - Kick throughs 4th method - From a handstand Full planche Planche push-ups 13. The front lever Vertical pulls Tuck front lever Flat back front lever Single-leg front lever Straddle front lever 1st method - From a tuck front lever 2nd method - Pendulums Full front lever Front lever pull-ups 14. The back lever German hang Tuck front lever Flat back lever Single leg back lever Straddle back lever 1st method - From a flat back lever Full back lever Back lever swimmers 15. Half lever