Legend -- Common Abbreviations Handstand Chart – Muscles Emphasized:

BW = Body Weight Column # 1

R = Rings Book Page # 318
PB = Parallel Bars FIG Level Handstands
FL = Front Lever (also Floor with PB) 1 Wall HS
BA = Bent-Arm 2 Wall HS
Basic
BB = Bent-Body Beg 3 Wall HS
SA = Straight-Arm 4 Free HS
SB = Straight-Body 5 Free HS
Adv = Advanced 6
A Lvl Different
Str = Straddle 7 progressions to
Int the One Arm
Deg = # of Degrees in Body/Hand Positioning 8
Handstand
RTO = Rings-Turned-Out 9
FG = False Grip 10 One Arm HS
B Lvl
HS = Handstand 11
Adv
HeSPU = Headstand Pushup 12
HSPU = Handstand Pushup 13
BL = Back Lever 14
C Lvl
Inv = Inverted Hang Elite 15
OAC = One-Arm Chin-up 16
PL = Planche
PU = Pushup This Chart is from Overcoming Gravity 2nd Edition book
PPPU = Pseudo Planche Pushup For more information including Table of Contents and Chapter 1
GH = German Hang http://stevenlow.org/book/
RC = Rope Climb http://amzn.to/2hxgCNc
OA = One-Arm http://stevenlow.org/wp-content/uploads/2017/02/OG2ChartsPrint.pdf
EL = Elbow Lever
Ecc = Eccentrics DOWNLOAD THIS CHART: "File" > "Download as" > Choose the t
BTB = Behind the Back
Clap = Clapping your Hands Together More Printer friendly Charts (bymagnetoencefalografy): https://docs.g
Slap =Slapping your Hands on a Body Part
BWD = Backward Note 1: Formatting for color coding utilized from Phrakture's wife's typ
FWD = Forward Note 2: SCROLL RIGHT for more progressions that aren't in the book
Shld Std = Shoulder Stand
– Muscles Emphasized: Anterior Deltoids, Traps, Triceps, Body Control; L-sit, V-sit, and Manna Poste
2 3 4 5 6
336 341 349 352 353
Rings HS Handstand Pushups Rings HSPU Press Press Handstands
Pike HeSPU
Box HeSPU .3x BW
Wall HeSPU Ecc .43x BW
Wall HeSPU .55x BW
R Shld Std Wall HSPU .68x BW BA BB Press
R Strap HS Free HeSPU .8x BW L-Sit BA BB Press
R HS Free HSPU R Wide HSPU .9x BW CR SB Press
R Strap HSPU 1x BW BA SB Press
R Free HSPU 1.08x BW HS EL HS
1.15x BW PB Dip SB to HS
1.2x BW

vity 2nd Edition book

ble of Contents and Chapter 1 preview of Overcoming Gravity Second Edition see links below.

ds/2017/02/OG2ChartsPrint.pdf

"Download as" > Choose the type of document

etoencefalografy): https://docs.google.com/spreadsheets/d/1M1cxENx9Ywz6Zp_a2ygKeO4PVlb-hfwQ7OP34SxBqBI/

ilized from Phrakture's wife's typed up charts for OG1: https://docs.google.com/spreadsheets/d/1tjAcd0u7pTTTdSlke5_8rGCo7afuR3xh23H

gressions that aren't in the book, but will be useful for anyone who wants to work exercises outside the book
sit, and Manna Posterior Emphasize Deltoids and Back
7 8 9 Column #
360 369 379 Book Page #
Rings Press HS Straight Arm Press HS L, Str-L, V, Manna FIG
Tuck L-sit
1 Leg Bent L-sit
Basic
L-sit Beg
Straddle L-sit
Wall Str Press Ecc RTO L-sit
Chair Press Ele Str Std Str Press 45 deg V-sit
A Lvl
Chair Illusion Str / Pike Std Press 75 deg V-sit
Int
R BA BB Press L-sit / Str-L Str Press 100 deg V-sit
R Dip to HS L-sit / Str-L Pike Press 120 deg V-sit
R BA SB Press R SA L-sit Str Press 140 deg V-sit
B Lvl
R HS EL HS R SA Str-L Str Press 155 deg V-sit
Adv
R Dip SB to HS R SA Pike Press 170 deg V-sit
Manna

C Lvl
Elite

dSlke5_8rGCo7afuR3xh23HnrVqwfNI/
 Pulling Chart – Muscles Emphasized: Posterior Deltoids, Back and Scapular Musc
umn # 1 2 3 4
Page # 390 402 410 416
Level Back Lever Front Lever FL Rows Rows
1 German Hang Row Ecc
2 Skin the Cat Ring Rows
3 Tuck BL Wide Rows
4 Adv Tuck BL Tuck FL Archer Rows
5 Straddle BL Adv Tuck FL Tuck FL Archer-in-Rows
6 Half Lay / 1 Leg BL Straddle FL Adv Tuck FL Str OA Rows
7 Full BL Half lay / 1 Leg FL Adv Tuck RC OA Rows
8 BL Pullout Full FL Straddle FL
9 GH Pullout FL to Inverted Str FL RC
10 BA Pull-up to BL Hang Pull to Inv Full FL
11 HS Lower to BL Circle FL FL RC
12
13
14
15
16
and Scapular Muscles, Biceps, and Forearms. Chest depending on the progression.
5 6 7 8
423 428 436 437
Pull-ups R Pull-ups + OAC Weighted Pull-ups Explosive Pull-ups
Jump Pull-ups
Bar Pull-up Ecc Assisted Pull-ups Kip Pull-ups
Bar Pull-ups 1x Bodyweight Bar Pull-ups
L-Pull-ups R L-Pull-ups 1.18x Bodyweight Kip Clap Pull-ups
Pullover R Wide Pull-ups 1.35x Bodyweight Non-Kip Clapping
R Wide L-Pull-ups 1.50x Bodyweight L-Clap Pull-ups
R Archer Pull-ups 1.65x Bodyweight Kip BTB Clap
OAC Eccentric 1.78x Bodyweight L-Slap Abs
OAC 1.9x Bodyweight L-Slap Thighs
OAC+15 lbs 2x Bodyweight Reg Slap Thighs
OAC+25 lbs 2.1x Bodyweight Non-Kip BTB Clap
sion. Pushing Chart – Muscles E
9 Column # 1
447 Book Page # 457
Iron Cross FIG Level Planche (PB/FL)
1
2
Basic
Beg 3 Frog Stand
4 SA Frog Stand
Rec PRE-REQs in Gray
5 Tuck PL
6 Adv Tuck PL
A Lvl 7
Int 8 Straddle PL
Cross Progressions 9 Half Lay / 1 Leg
Iron Cross Hold 10
B Lvl
Cross to Back Lever 11 Full PL
Adv 12 SA Str PL to HS
Iron Cross Pullouts 13
Hang Pull to Back Lever 14 R SA Str PL to HS
C Lvl
Butterfly Mount Elite 15 R SA SB to HS
Support to Hang to Cross 16 RSA PL to HS
ushing Chart – Muscles Emphasized: Anterior Deltoids, Chest, Scapular muscles, and Triceps. Some
2 3 4
472 478 483
Rings Planche PB/FL PL Pushups Rings PL Pushups

Frog Stand
SA Frog Stand
Tuck PL Tuck PL PU

Adv Tuck PL Adv Tuck PL PU Tuck PL PU

Straddle PL Straddle PL PU Adv Tuck PL PU

Half Lay / 1 Leg Half Lay / 1 Leg PL PU Straddle PL PU

Full PL Full PL PU Half Lay / 1 Leg PL PU

Full PL PU
ar muscles, and Triceps. Some Back depending on the progression.
5 6 7 8
485 449 505 512
Pushups One Arm Pushups Dips Ring Dips
Regular Pushups PB Jump Dips Support Hold
Diamond Pushups PB Dips Ecc RTO Support
Ring wide PU PB Dips R Dips Ecc
Ring PU L-Dips R Dips
RTO Pushups Elevated OA PU 45 Deg Dips R L-Dips
RTO Archer PU Straddle OA PU R Wide Dips
RTO 40 Deg PPPU Rings Str OA PU RTO 45 Deg Dips
RTO 60 Deg PPPU Straight Body OA PU Wall OA Dips RTO 75 Deg Dips
RTO Maltese PU Rings SB OA PU Side OA Dips RTO 90 Deg Dips
Wall PPPU RTO 90 + 30 Dips
R Wall PPPU RTO 90 + 50 Dips
Wall Maltese PU RTO 90 + 65 Dips
R Wall Maltese PU RTO 90 + 75 Dips
RTO 90 + 82 Dips
RTO 90 + 86 Dips
RTO 90 + 88 Dips
 Miscellaneous Chart – Muscle-ups, Elbow Levers, Flags,
9 Column # 1
521 Book Page # 523
Weighted Dips FIG Level Muscle-ups / Inverted MUs
1
Assisted Dips 2
Basic
Dips Beg 3 MU Negatives
1.2x BW 4 Kipping MU
1.38x BW 5 Muscle-ups
1.55x BW 6 Wide / No FG MU
A Lvl
1.7x BW 7 Strict Bar MU
Int
1.85x BW 8 SFL MU ATPL / L-Sit MU
2x BW 9 OA Straight MU
2.13x BW 10 Felge Bwd SB to Support
B Lvl
2.25x BW 11 FL MU Str PL
Adv 12 Felge Bwd SB to HS
13
14 SB Rotation to HS
C Lvl
Elite 15 Butterfly Mount
Maltese (L17) 16 (L17) Elevator
-ups, Elbow Levers, Flags, and Combinations Push and Pull; Ab wheel for Core; Squat Progression
2 3 4 5
539 543 545 549
Elbow Levers Flag Ab Wheel Rings Full Statics

25s Plank
60s Plank
1 Arm 1 Leg Plank
Two-Arm EL Tuck Flag Knees Ab Wheel RTO L-Sit
R Two-Arm EL Adv Tuck Flag Ab Wheel Ramp RTO Str-L
OA Straddle EL Straddle Flag Ab Wheel Ecc Back Lever
OA SB EL Full Flag Full Ab Wheel Front Lever
Ab Wheel + 20 lbs R 90 Deg V-Sit
One Arm Ab Wheel Iron Cross / Str PL

Full Planche

Inverted Cross
or Core; Squat Progression and Legs work the Quads, Glutes, and Hamstrings
6 7
551 560
Rings Kip Skills Rings Felge Skills
(Forward = Fwd)
(Backward = Bwd)

Felge Fwd Tuck to Support

Kip to Support Felge Fwd Pike / Felge Bwd Tuck
Back Kip to Support Felge Bwd Pike to Support

SA Kip to L-Sit
SA Back Kip to Support Felge Fwd Straight to Support
Back Kip to Handstand Felge Bwd Straight to Support
Felge Bwd SB to HS
SA kip to V-Sit/Cross/L-Cross Felge Fwd SA to Cross
Back Kip to Cross/L-Cross Felge Fwd SA to Str PL
Back Kip to Straddle PL Felge Fwd SA SB to HS
amstrings Legs Legs

8 1 2

569 N/A N/A

Squats Glute Bridge Natural Ham Curl
Parallel Squat L1 Glute Bridge
Full Squat L2 Elevated Shld and Legs
Side to Side Squat L3 Single Leg Bridge Hip Hinge with Vertical Thighs
Pistol L4 Weighted Glute Bridge Hip Hinge with Thighs at 45 Deg
1.2x BW Pistol L5 Slow Eccentric to the Ground
1.35x BW Pistol L6 Full Natural Ham Curl
1.5x BW Pistol L7 Ham Curl with Arms Overhead
1.65x BW Pistol L8 Weighted Ham Curl
1.8x BW Pistol L9
1.9x BW Pistol L10
2x BW Pistol L11
L12
L13
L14
L15
L16
These are not in the book but are proposed progressions
https://www.reddit.com/r/overcominggravity/comments/6obtmh/some_elements_that_ma

List of hardest bodyweight leg exercises by RockRaiders

https://www.reddit.com/r/bodyweightfitness/comments/8ayzij/updated_list_of_the_harde
 Core Core Core Core
3 4 5 6
N/A N/A N/A N/A
Shrimp Squat Reverse Hyperextensions Hanging Leg Raises Dragon Flag
Floor tuck raises Floor tuck raises
Split Squat Full tuck R Hypers FL straight leg raise FL straight leg raise
Beginner Shrimp 90 Deg Bent Knee R Hypers Hang Knees to Chest Tuck Eccentric
Intermediate Shrimp Full Reverse Hypers Hang Bent Leg Toes to bar Adv Tuck
Advanced Shrimp Weighted R. Hypers Hang Str Leg Toes to bar One Leg / Straddle
2 Hand Shrimp Ankle Weight Toes to bar Full
Elevated Shrimp Weighted
Weighted Ele. Int. Shrimp

obtmh/some_elements_that_may_be_worth_adding_into_the/

yzij/updated_list_of_the_hardest_bodyweight_leg/
7 8
N/A N/A