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 This is meant to be a quick note with a list of useful information for beginners or anyone approaching bodyweight training or building a routine. It is still suggested that you follow or buy one of the books/guides listed above.
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-Pressing/Planche Variations
+
-- Pushups (Normal/Diamond/Pseudo-planche/Tuck-Planche)
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-- Dips
+
-- Handstand Pushups (Elevated pike/Headstand/Handstand)
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-- Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)
+
 =======Pull=======
-Pulling
+	- Rows 		(Normal/TuckFrontLever/sFL/FL)
-- Rows
+	- PullUps 	(Normal/ChinL/Wide/BehindBar/WideL/TypeWriter/OneHandChinUp/OneHandPullUp)
-- Chin/Pull Up variations
+	- Curl		(InvertedChinUp)
-- Rope climbing
+
 =======Push=======
-Legs
+	- PushUps       (Normal/Diamond/Elevated/PseudoPlanche/TuckPlanche/Planche/OneArm)
-- Pistol Squats
+	- Dips 		(PB/SBar/Russian/L/Korean)
-- Shrimp Squats
+	- HSPU		(Box/NHeSPU/Wall/ElevatedHeSPU/HandStandPushUp)
-- Lunges
+
 =======Legs=======
-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.
+	- Squats (90°/AssToGrass/Pistol/Jumping Pistol/Shrimp)
 	- JumpBoxes
-- Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans)
+	- Lunges
-- Hollow Body Hold
+
-- Arch Body Hold (don’t do this if you have low back issues)
+=======Core=======
-- L-Sits
+	- Crunches (Bycicle/Double)
-- Dragon Flags
+	- Mountain Climbers
-- Front/Back/Side Levers Progressions
+	- Toe Touches
 	- Leg Raises
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+	- V ups
 	- Skin the Cat
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+	- Dragon Flag
 	- Russian Twists
 	- Windshield Wipers
 	- Side Rocks
 	- Hollow Body
 	- Arch Body
 	- Planks
 
 ======Skills======
-The problem you might have with it is that it spends a long time in the beginning doing core and mobility exercises.
+	- L-sits
-Several movements take months to reach, like vertical pushing and pulling.
+	- Planche
-(The muscles that are work in those movements are worked in other exercises at the start of Foundation, but if you're anal about moving things relative to the compass of your torse in every possible fashion, this will bug you)
+	- Front Lever
-The training cycles are constructed to allow for proper joint health, rather than maximum muscle growth.
+	- Back Lever
-This should benefit athleticism in the long run, but if all you want is to build a beach body, Foundation is probably not the routine for you.
+	- OneArmLever
 	- HandStand
 	- Human Flag
 	- MuscleUp
-Very little equipment(or none if you have a creative bone in your body) is needed for the start of Foundation, but as you progress you'll need parallel bars, parallettes, rings, a pull-up bar, stall bars, and a 16' rope.
+	- Dragon Flag
 
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 Recommended routines
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-This routine is more about muscle.
+
 
 The best and most complete routine for overall fitness. It trains your body for gymnastic moves and the incredible strength that comes with them: the front lever, a manna, rope climbs(one armed chin-up included), a straddle-planche(1.5xbodyweight or more bench included), a hollow-back press, a human flag, and all the easier exercises you progress with.
 Includes mobility and prehab work in the progressions.
 Constucted, marketed, and endorsed by successful national gymnastics coach Christopher Sommer.
 No other routine for body-weight training has such an elite(ist) trainer behind it, that has been shown to produce elite athletes.
 
 It spends a long time in the beginning doing core and mobility exercises; several movements take months to reach, like vertical pushing and pulling. (The muscles that are in work in those movements are worked in other exercises also at the start of Foundation, but if you're anal about moving things relative to the compass of your torse in every possible fashion, this will bug you)
 
 The training cycles are constructed to allow for proper joint health, rather than maximum muscle growth, this should benefit athleticism in the long run, but if all you want is to build a beach body in a fast way, Foundation is probably not the routine for you.
 
 That's not to say you won't be muscular from following Foundation.
 
 Foundation is also not a routine for someone that is pursuing body-weight training because they have no equipment or access to a gym.
 
 Very little equipment(or none if you have a creative bone in your body) is needed for the start of Foundation, but as you progress you'll need parallel bars, parallettes, rings, a pull-up bar, stall bars, and a 16' rope (at the very end).
 
 Foundation does take years to finish, so you can procure these items along the way.
-The style of increasing reps(training to failure)
+
-is inferior to intelligent, sub-maximal programming, and prone to injury.
+
 >Startbodyweight
 
 This routine is more about muscles.
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+
 Every exercise you do is for the express purpose of building muscle and/or strength, and you start training every major movement from day 1.
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+
-The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
+
 
-You Are Your Own Gym - www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf
+
 
-Overcoming Gravity - https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29
+
 
 Theis routine will not prepare you for gymnastic movements, and no prehab or mobility work is included at all.
-Coach Sommers Mastering GST Series
+
->Foundation 1+2 and Handstand 1
+
-http://kickass.to/mastering-gst-pdf-2014-ubtrg-t8577688.html
+
->Foundation 3+4, Handstand 2 and Rings 1
+
-http://kickass.to/mastering-gst-2-foundation-three-foundation-four-handstand-two-and-rings-one-pdf-t9160432.html#main
+
 Somewhat of a compromise between bodybuilding and training for gymnastics.
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+
 Require similar equipment to startbodyweight, as well as some things for the mobility exercises.
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+
 Trying to compromise usually hurts a program, and these routines are no exception.
 
 The work put into static elements, straight arm work, and joint prep work are insufficient for a gymnastics routine.
 The style of increasing reps(training to failure) is inferior to intelligent, sub-maximal programming, and prone to injury.
 
 These routines also end at a very low level.
 
 
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 Books
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 The Naked Warrior
 	> www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
 
 You Are Your Own Gym
 	> www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf
 
 Overcoming Gravity
 	> https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29
 
 Mastering GST Series
 	> Foundation 1+2 and Handstand 1 - http://kickass.to/mastering-gst-pdf-2014-ubtrg-t8577688.html
 	> Foundation 3+4, Handstand 2 and Rings 1 http://kickass.to/mastering-gst-2-foundation-three-foundation-four-handstand-two-and-rings-one-pdf-t9160432.html#main
 
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 Useful Links
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 >startbodyweight.com
 >fitloop.co
 >gymnasticbodies.com/forum
 >antranik.org/bodyweight-training
 >globalbodyweighttraining.com
 
 >Safest Straight-Arm 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
 
 >Common Preqs, Video format
 https://www.youtube.com/watch?v=ZkI1GBjj3eQ
 
 >Wrist Prehab and Bodyline Exercises
 www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
-https://www.youtube.com/watch?v=rGjtPtXXWCg
+
 >Kit Laughlin Wrist sequence (video format of above)
 https://www.youtube.com/watch?v=GmMfW2kCkeE
 
 >Rice Bucket Prehab For Wrists
 https://www.youtube.com/watch?v=GqZiVt9YBX0
 
 >Bicep Tendon Prep
 www.youtube.com/watch?v=vaH_HUMooyM
 
 >Shoulder Dislocates for Mobility
 https://www.youtube.com/watch?v=vP8YmmRMz6
 
 >Proper Scapula Positions For Statics
 https://www.youtube.com/watch?v=9-njKUc-f9U&list=UUMrY-JHG6bF3LEdlDvhv7XA
 
 >Ido Portal Scapula Mobilization
 https://www.youtube.com/watch?v=y4Wo095zPnc
 
 >Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
 http://antranik.org/the-floreio-project/
 
 >Homemade parallette guide
 http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
 https://www.youtube.com/watch?v=QvbbrulbW8Q
 
 >Greasing the Grove explanation
 https://www.youtube.com/watch?v=rGjtPtXXWCg
 
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 Youtube channels
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 >https://www.youtube.com/user/slizzardman/videos
 >https://www.youtube.com/user/Calisthenicmovement/videos
 >https://www.youtube.com/user/bboySaza/videos
 >https://www.youtube.com/user/FitnessFAQs/videos
 >https://www.youtube.com/user/AntranikDotOrg/videos
 >https://www.youtube.com/user/strengthproject/videos