Exercise X-Ray

153 Pages·2019·18.633 MB·English

by  Adorian Moldovan

Exercise X-Ray
High - Volume Calisthenics Workouts
I wanted to split the eBook in two pdf’s for simplicity and
efficiency purposes –one providing the workout routines and this
one, explaining all the exercises.
Inside this pdf, you have all the information regarding:
 Execution
 Form
 Range of motion
 Other crucial details
THANKS FOR PURCHASING!
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event be held liable to any party for any direct, indirect, punitive, special, incidental,
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We disclaim any warranties for the accuracy, applicability, fitness, or
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High Volume Calisthenics Workouts was released on June 23, 2017. It is
in the property of Old School Calisthenic company, registered in the country of
Romania, city of Baia Mare.
The eBook is published and can be bought from the official website only:
www.oldschool-calisthenic.ro
The author and writer is Adorian Moldovan, who is also the founder and
athlete of Old School Calisthenic.
Table of Content:
Pull-Ups .................................................................................................................... 7
Wide Grip Pull-Ups ................................................................................................... 7
Chest-to-Bar Wide Grip Pull-Ups .............................................................................. 8
Close Grip Pull-Ups ................................................................................................. 10
Pull-Ups (the regular grip) ...................................................................................... 10
Chinups (the regular grip) ....................................................................................... 11
Chest-to-Bar Chinups .............................................................................................. 12
Commando Pull-Ups ............................................................................................... 13
Close Chinups ......................................................................................................... 15
Towel or Uneven Pull-Ups ...................................................................................... 16
Lever Pull-Ups ......................................................................................................... 19
Body Rows or Horizontal Pull-ups .......................................................................... 21
One-Arm Aussie/Australian Pull-ups ...................................................................... 24
Aussie/Australian Pull-ups ...................................................................................... 27
Bicep Curls .............................................................................................................. 30
Weighted Pull-Up Variations .................................................................................. 32
L-Sit Pull-Ups ........................................................................................................... 34
Dips ........................................................................................................................... 39
Regular Bodyweight Dips ........................................................................................ 39
Light –Weight Dips .................................................................................................. 40
Heavy –Weight Dips ............................................................................................... 42
Bench-Dips Variations ............................................................................................ 43
Front-Bar Dips ......................................................................................................... 46
Pushups .................................................................................................................. 48
Pushups (the regular form and grip) ...................................................................... 49
Pushups on Stripes/Rings/TRX ............................................................................... 50
Skull Crushers and Inclined Skull Crushers ............................................................. 51
Inclined Pushups on Rings or Stripes (TRX) ............................................................ 53
Handstand Pushups ................................................................................................ 54
Weighted Pushups (light) ....................................................................................... 57
Weighted Pushups (heavy) ..................................................................................... 58
Pushups Variations (Leg Elevated) ......................................................................... 60
Diamond Pushups ................................................................................................... 61
Uneven Pushups ..................................................................................................... 64
Lever Pushups ......................................................................................................... 64
One-Arm Pushups ................................................................................................... 66
Triceps Extensions .................................................................................................. 67
Plank-to-Pushups .................................................................................................... 68
Declined Pushups ................................................................................................... 69
Incline Pushups ....................................................................................................... 70
Incline Narrow Pushups .......................................................................................... 72
Deep Wide Pushups ................................................................................................ 73
Wide Pushups ......................................................................................................... 74
Pike Pushups ........................................................................................................... 75
Pushups (Feet Elevated on a Wall) ......................................................................... 75
Leg Raises & ABS Exercises ............................................................................ 78
Toes-to-Bar / Full Leg Raises................................................................................... 78
V-Raises .................................................................................................................. 80
Knees-to-Chest ....................................................................................................... 82
Leg Raises (Regular) ................................................................................................ 84
Knee Raises ............................................................................................................. 87
Windshield Wipers ................................................................................................. 90
Knees-to-Chest –to-L sit ......................................................................................... 92
L-Sits ....................................................................................................................... 93
Floor Leg Raises ...................................................................................................... 94
Floor Knees-to-Chest .............................................................................................. 96
Floor Knee Raises .................................................................................................... 97
Sit-Ups / Crunches Variations ................................................................................. 98
Side Planks ............................................................................................................ 100
Planks .................................................................................................................... 101
Flutter Kicks .......................................................................................................... 102
Mountain Climbers ............................................................................................... 103
TRX Sit-Ups ........................................................................................................... 104
Squats and Variations .................................................................................... 106
Burpees ................................................................................................................. 106
Full Burpees .......................................................................................................... 108
High Jumps............................................................................................................ 111
Frog Jumps ............................................................................................................ 112
Crouch Walk ......................................................................................................... 113
Alternative Jumping Lunges ................................................................................. 115
Walking Lunges ..................................................................................................... 116
Squats (regular) .................................................................................................... 119
Jump Squats .......................................................................................................... 120
Sumo Squats ......................................................................................................... 122
Close Squats .......................................................................................................... 123
Isometric Squat Hold ............................................................................................ 124
Lightweight Squats ............................................................................................... 124
Heavyweight Squats ............................................................................................. 125
One-Leg Squats ..................................................................................................... 128
Pistol Squats (Strict Form) .................................................................................... 130
Assisted Pistol Squats (TRX, Rings, Bars) .............................................................. 131
Assisted Squats (regular) ...................................................................................... 134
Bulgarian Splits ..................................................................................................... 134
Box Jumps ............................................................................................................. 136
Uphill Frog Jumps ................................................................................................. 138
Stairs Jumps and Stairs Running ........................................................................... 140
Other Various Exercises ................................................................................ 142
Jumping Jacks ....................................................................................................... 142
Deadlifts (lightweight) .......................................................................................... 143
Jump Rope ............................................................................................................ 145
Hill Sprints ............................................................................................................. 145
Trail Run ................................................................................................................ 147
Sprints or Running on Track ................................................................................. 148
Backward Running/Sprints on Peaks .................................................................... 149
Sprints against Resistance .................................................................................... 150
Full Bridges ........................................................................................................... 150
Short Bridges ........................................................................................................ 152
One-Leg Short Bridges .......................................................................................... 153
Pull-Ups
If you own no fixed bars, attend no gym, or have no near
calisthenics playground, then buy a $20 pair of gymnastic rings –
they serve the same purpose!
Wide Grip Pull-Ups
Wide grip pull-ups utilize a full arms opening, making it
practical for strengthening the tendons too. It engages the lats,
delts, and upper back to a very high degree.
Of course, pull-ups also contract the midsection, and every
pull-up variation will put a lot of emphasizing on biceps and
forearms.
I usually pick wide pull-ups for my upper-body strength and
muscles but more so for lats and delts in combination with other
shoulder and back exercises.
Wide pull-ups stand among the toughest variations from all.
If you find them a real challenge, then your weekly training log
should include them.
Range of motion: arms fully extended and chin over the bar
Form: analyze the picture!
Chest-to-Bar Wide Grip Pull-Ups
A slightly different variation from wide-grip pull-ups with a
higher range of motion are the chest-to-bar wide grip pull-ups. On
the concentric movement, touch the bar with your chest. Those
few extra centimeters require a lot more strength and
explosiveness. Therefore, if you will train your dynamic force and
power, then extend the range of motion and pull in full potential,
every repetition.
It will drain you of energy, strength will drop more rapidly,
and this will limit the number of reps you can do in a set. But for
strength purposes, you don't need many reps per set. Both
maximal strength and dynamic strength, or power
(explosiveness), can be trained with fewer but more controlled
reps. Therefore, begin every set fresh.
With a reduced number of reps per set, you build up the
volume by adding more sets. Over 4-5 and maximize recovery
with longer breaks.
I usually start my pull-up session with this variation. As I get
tired, I continue doing a normal range of motion.
Close Grip Pull-Ups
I use close-grip pull-ups to target my forearms, shoulders,
trapezes — basically, the whole upper back.
Pull up in full capacity and touch your wrists with the chest.
The form doesn't feel as natural withholding on this grip. You
have to lock your shoulders to protect them. It will limit a little
how fully you can extend the arms. Even so, keep them as
stretched as possible, having the shoulders locked:

Pull-Ups (the regular grip)
When I refer to regular pull-ups, I mean the normal grip
(see the picture below). This grip may be the most natural of them
all.
Chin over the bar and arms fully stretched. Bring your chest
in front for as much as possible: