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Inspiredby:/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.
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.
Warmup
Warmup can and should be modified if you have particular 'problem areas' or 'tight areas' that may need
special attention.
Side plank
Reverse plank
Hollow hold
Arch hold
Both sides
Forearm alternatives exist
Madeby:/u/Pibsen42
Inspiredby:/u/ggggg99999
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.
Level 2: Stomach
to wall HS
Level 3: Freestanding
handstand
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
Pair 2
Squat progression 3(5-8)
Pair 3
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Madeby:/u/Pibsen42
Inspiredby:/u/ggggg99999
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.
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Madeby:/u/Pibsen42
Inspiredby:/u/ggggg99999
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
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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