old /bwg/ pasta

    >Why bodyweight?
    www.youtube.com/watch?v=JRmsDjMujjo [Embed]
    https://www.youtube.com/watch?v=xAERZd8XtgQ [Embed]

    >Websites

    gymnasticbodies.com/forum
    antranik.org/bodyweight-training
    globalbodyweighttraining.com
    startbodyweight.com
    /r/bodyweightfitness
    fitloop.co

    >Youtube Channels

    youtube.com/user/FitnessFAQs/videos

    >Our very own /fit/ calisthenics king (unnoficially)
    https://www.instagram.com/fedora_boi/

    >tl;dr version?

    Pressing/Planche Variations

    - Pushups (Normal/Diamond/Pseudo-planche/Tuck-Planche)
    - Dips
    - Handstand Pushups (Elevated pike/Headstand/Handstand)
    - Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)

    Pulling

    - Rows
    - Chin/Pull Up variations
    - Rope climbing

    Legs

    - Pistol Squats
    - Shrimp Squats
    - Lunges
    -(Hill) Sprints

    Core Strength (First 4 should be held for 3-5 sets for 60s each with little rest (1-2 min) between sets. 30s sets are fine for L-sits and pseudo-planche leans). The rational for the short rest period is that these are basic positions that you should be very comfortable in.

    - Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans)
    - Hollow Body Hold
    - Arch Body Hold (don’t do this if you have low back issues)
    - L-Sits
    - Dragon Flags
    - Front/Back/Side Levers Progressions

    >Safest Static Hold Progression
    Steady State Cycles: www.antranik.org/how-to-implement-a-steady-state-training-cycle

    >Common Prereqs
    > www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

    >Wrist Prehab
    www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf

    >Bicep Tendon Prep
    www.youtube.com/watch?v=vaH_HUMooyM [Embed] [Embed] [Embed]

    >Based Scooby teaches you how to do a pull Up
    www.youtube.com/watch?v=mRznU6pzez0 [Embed] [Embed] [Embed]

    >How to make parallettes out of PVC
    http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf


    ----------------------------------------------------------------
    This is my summary of all the pages so far. If there is anything i missed note me. So we can make this work.



    Starter/Beginner-Program

    1.Master 3x60sec on each hold once you master it move too step 2.

     Hollow Hold              Builds strenght for the Front Lever
     Arch Hold                 Builds strenght for the Back Lever
     Plank Hold (Bent arms)
     Reverse Plank Hold

    2.Master 3x60sec on each hold once you master it move too step 3.

     +Planche Leans                Builds strenght for the Planche
     +L-sit                                 Builds strenght for the Planche
     +Chin-Grip Hang Hold       Before german hold
     +Handstand

    3.Master 3x60sec on each hold once you master it move too step 4.

    +German hang                   Will help too build up too the Plance
    +Straddle L

    4.Master 3x60sec on each hold once you master it move too step 5.

    +Back Lever                       Before Planche
    +MSH

    5.Master Step You Are Now Considered A Boss Of The Ground Game .

    +Planche
    +V-sit


    Notes:


        Requirement phase = 3x60s holds with 30-60s of rest between reps. This is also requirement before start working on the next progression.
        Maintenance phase = 60sec holds. This maintains the holds you already got and is a good warmup that you shud use.
        You always want too hit something in the prerequisite list that you have mastered once a week, just to maintain it.


    Good too know:

        For levers, master basic hollow and arch holds besides basic ring hangs.
        If you cannot do an L-hang, tuck FL is probably moot as well. Focus on the L-hang, and do holds and negatives of the tuck levers or SkinTheCats
        If L-sit Walks are too difficult, perform Ag Walks. If Ag Walks are too difficult, perform Planks./coach sommer
        My recommendation is first attain a 30 L-sit on the floor, then a 30 sec straddle L on the floor and finally a 30 sec MSH on the floor, before you begin to seriously work V-sits./coach sommer
        Good stretching for V sits  --> weighted pike stretches

    ----------------------------------------------------------------------------------
    Take care of your back.
    Stretchings, exercises and advice.

    >Stretching
    https://www.youtube.com/watch?v=TQqgf8kB6R8
    https://www.youtube.com/watch?v=l2VQ_WZ8Bto
    https://www.youtube.com/watch?v=J9yRiOeVvIM&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=4
    https://www.youtube.com/watch?v=6V5tSn9oEJg&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=14
    https://www.youtube.com/watch?v=TXh1oLXb6zk&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=27
    https://www.youtube.com/watch?v=E-H9cyg29q4

    >Exercises

    -Back extensions: https://www.youtube.com/watch?v=Bw9YuQTTc58
    -Glute ham raises: https://www.youtube.com/watch?v=36vmtsxp9bQ
    -Reverse hyperextensions: https://www.youtube.com/watch?v=FTqILPDVy5E
    https://www.youtube.com/watch?v=fj_RvcrMd8w

    >PDF

    http://orthoinfo.org/PDFs/Rehab_Spine_5.pdf // (mild exercises/stretching. Focused on post-operation and injuried people).
    https://uhs.berkeley.edu/sites/default/files/LowBackPain.pdf // (focused on low back pain. Interesting for people with lordosis).
    https://www.healthinfotranslations.org/pdfDocs/ExercisesBack_SP.pdf // (more exercises. This document is in english and spanish).
    http://www.backcare.org.uk/wp-content/uploads/2015/02/Excercises-for-Back-Pain-Excercises.pdf // (This one suggest to swim, I would say AVOID IT unles you already know how to swim properly, most of people does not know and they screw their necks. Wich is not a problem if you only swim on summer or so).
    http://www.athleticedge.biz/uploads/lower_back_stretches.pdf // (more lower back exercises) http://www.backfitpro.com/pdf/selecting_back_exercises.pdf
    https://www.acefitness.org/pdfs/LowBackStabilization.pdf
    http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
    Book sguested by a poster, can’t find pdf: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC/ref=sr_1_1?ie=UTF8&qid=1491858049&sr=8-1&keywords=back+mechanic

    Sticky link on stretching is down.

    Will be lurking.