Gymnastics - Overcoming Gravity

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Book Page

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437

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499

509

Handstands

Rings HS

Handstand Pushups

Rings HSPU

Press

L, Str-L, V, Manna

Back Lever

Front Lever

FL Pullups

Rowing

Pullups

R Pullups + OAC

Weighted Pullups

Explosive Pullups

Iron Cross

Planche (PB/FL)

Ring Planche

Pushups

1-arm Pushups

Dips

Ring Dips

Weighted Dips

Muscle Ups (MU)

Elbow Levers (EL)

Flag

Ab Wheel

Ring Full Statics

Ring Kip Skills

Ring Felge Skills

Floor PU

PB Jumping Dip

Support Hold

Diamond PU

PB Dip Negative

Support Hold

R Wide PU

PB Dip

R Dip Negative

1xBW

MU Negative

60s Plank

R PU

L-dip

R Dip

1.2xBW

Kipping MU

1-arm/1-leg Plank

45 deg Dip

FIG Level

Novice

1

Wall HS

Pike HeSPU

2

Wall HS

Box HeSPU

0.3xBW

1 leg bent Lsit

3

Wall HS

Wall HeSPU Negative

0.425 xBW

L-sit

4 5

Free HS

Wall HeSPU

Free HS

R Shoulder Wall HSPU Stand

6

Free HS + 4 R Strap Fingers HS

7

Free HS + 3 Fingers

8

Free HS + 2 Fingers

9

Free HS + 1 Finger

A Int.

10

1-arm HS

R HS

0.55xBW

Free HeSPU Free HSPU

R Wide HSPU

R Free HSPU

11 Adv. 12 13

Tuck BL

Straddle L-sit

Adv Tuck BL

RTO L-sit

Str BL

0.675 xBW

BA BB Press

Wall Str Press Negative

0.8xBW

L-sit BA BB Press

Chair Press

Box Str Press

45 deg V-sit

Half Lay/1 Leg BL

0.9xBW

Chest Roll SB Press

Chair Illusion

Str/Pike Press

75 deg V-sit

Full BL

1xBW

BA SB Press

R BA BB Press

L-sit/Str-L Str Press

100 deg V-sit

BL Pullout

1.075 xBW

HS to EL to HS

R Dip Press

1.15xBW

PB Dip SB Press

R BA SB Press

R SA L-sit Str Press

R HS to EL to HS

R SA Str-L Str Press

155 deg V-sit

1.2xBW

R Dip SB Press

R Row

Negative Pullup

R Wide Row

Pullup

Tuck FL

L-Pullup

Adv Tuck R Archer Tuck FL FL Row

Pullover

Str FL

Adv tuck Str 1-arm FL Row

Half Lay/1 Adv Leg FL Tuck RC

1-arm Row

Kipping Pullup

R LPullup

1xBW

Bar Pullup

1.175xBW

Kipping Clap Pullup Clap Pullup

Frog Stand

Recomm. PREREQs In Gray

R Wide LPullup

1.50xBW

Clap LPullup

R Archer Pullup

1.65xBW

Kipping Back Clap Pullup

OAC Negative

1.775xBW

Ab Slap LPullup Assisted Cross Pulls

Str FL

SA FL to Inv

Str FL RC

OAC

1.9xBW

Leg Slap L-Pullup

BA Pullup to SA Hang 140 deg V-sit BL to Inv

Full FL

OAC + 15 lbs

2xBW

Leg Slap Pullup

Iron Cross Hold

HS Lower to Circle FL BL

FL RC

OAC + 25 lbs

2.1xBW

Back Clap Pullup

Cross to BL

120 deg V-sit GH Pullout

SA Frog Frog Stand Stand Tuck PL Adv Tuck PL

Full FL

Str PL

Tuck PL PU

Adv Tuck Tuck PL PL PU PU

Half Lay/1 Leg PL PU

Str PL PU

Full PL PU

Half Lay/1 Leg PL PU

Iron Cross Pullout

Butterfly Mount

SA SB to HS

16

Support to Hang to Cross

SA from PL to HS

Full PL

Full PL PU

Elevated 1-arm PU

25s Plank

R L-dip

1.375xBW

Muscle-up

2-arm EL

Tuck Flag

Kneeling Ab Wheel

RTO L-sit

RTO Str 1-arm Archer PU PU

R Wide Dip

1.55xBW

Wide/No FG MU

R 2-arm EL

Adv Tuck Flag

Ab Wheel on Ramp

RTO Str-L

Kip to support

Felge forward piked to support

RTO 40 deg PPPU

RTO 45 deg Dip

1.7xBW

Strict Bar MU

1-arm Str EL

Str Flag

Standing Negative Ab Wheel

Back Lever

Back kip to support

Felge backward pike to support

RTO 60 SB 1-arm RTO 75 deg 1-arm Dip deg PPPU PU Dip

1.85xBW

L-sit MU

1-arm SB EL

Full Flag

Full Ab Wheel

Front Lever

RTO Ring SB RTO 90 deg 1-arm Dip Maltese PU 1-arm PU Dip

Ab Wheel + 20lbs

Ring 90 deg V-Sit

SA kip to L-sit

Iron Cross/Str PL

SA back kip to support

Felge forward straight to support

Back kip to handstand

Felge backward straight to support

R Str 1arm PU

2xBW

OA Straight MU

RTO 90+30 Dip

2.125xBW

Felge backward SB to support

R Wall PPPU

RTO 90+50 Dip

2.25xBW

FL MU str PL

Wall Maltese PU

RTO 90+65 Dip

R Wall Maltese PU

RTO 90+75 Dip

Adv Tuck Str PL PU Wall PPPU PL PU

Full PL

15

17

Adv Tuck PL

Str PL

SA from PL to HS

Elite

Tuck PL

RTO PU

Half Lay/1 Leg PL

SA Hang to BL

14

SA Frog Stand

SA Str PL Half Lay/1 to HS Leg PL

170 deg V-sit Manna

PB/FL PL Ring PL Pushups Pushups

Jumping Pullup

Tuck L-sit

B

C

Bent Arm Straight Arm Rings Press Press (SA) Press HS Handstands HS

1-arm Ab Wheel

Felge Backward SB to HS

Felge backward SB to HS SA kip to V-sit/kip cross/L-cross

RTO 90+82 Dip

SB Rotation to HS

RTO 90+86 Dip

Butterfly Mount

RTO 90+88 Dip

Full Planche

Elevator

Back kip to cross/L- Felge forward SA cross to str PL Back kip to straddle Felge forward SA PL SB to HS

Inverted Cross Maltese

Felge forward SA to cross