sPL/PE1 Scapular Shrug and HBP/PE1 Incline Pushup Overlap?

Removed.

The scapular shrug movement should be naturally included in push-ups.

Definitely toss the ring idea. There's a reason they aren't included yet. Either go back to the table, or find something else...stacked books, steps, etc. Finding something more the proper height now would also make the transition to PE2 a little smoother.

For me, I do as B1214N suggests and naturally include them. It is not nearly as intense as the actual shrugs and it shouldn't be as I believe the bend at the elbows takes a lot of work off the scaps(please correct me if wrong as to the actual mechanism/reasoning here).

You can also change the order of the exercises if shrugs are hampering your pushups.

TANSTAAFL said:

Definitely toss the ring idea. There's a reason they aren't included yet. Either go back to the table, or find something else...stacked books, steps, etc. Finding something more the proper height now would also make the transition to PE2 a little smoother.

 

For me, I do as B1214N suggests and naturally include them. It is not nearly as intense as the actual shrugs and it shouldn't be as I believe the bend at the elbows takes a lot of work off the scaps(please correct me if wrong as to the actual mechanism/reasoning here).

 

You can also change the order of the exercises if shrugs are hampering your pushups.

The program should be done as it is written; do not deviate from the order of the exercises. If one is impeding progress in another, then your strength or endurance may not be up to the mark.

I think it is just matter of time. From my point of view performing scapular shrugs before the push up work makes more sense. If you feel like this is getting you tired, it is just a good signal that conditioning is low. Intensity will help here, in my opinion.

Aadil Siddiqi said:

The program should be done as it is written; do not deviate from the order of the exercises. If one is impeding progress in another, then your strength or endurance may not be up to the mark.

It has been approved by mods and I believe Coach himself that you can change the order of the actual exercises, keeping rest times and mobility work paired of course.

Oh, I didn't know that. I thought you were meant to do the PEs for the static positions first.

Back in BtGB Coach mentioned that he likes his athletes to train static positions first in the workout.  This is why with Killroy70 you train all the static positions before doing any other work.  I can think of no reason to change this.

https://www.gymnasticbodies.com/forum/topic/10489-why-does-hbp-follow-spl

Joshua Slocum said:

Feel free to take a short rest in between different exercises. There is also nothing wrong with changing the order.

- I'm see no reason why you must perform exercises in the order listed. If you want to do RC and/or FL work in between sPL and HBP work, that should be fine. Another possibility would be to give yourself a few minutes of rest between exercises.

(Slizzardman also talks about his modification of the Foundation template in that link)

There was more talk of it somewhere else, but I can't find it. I'm not endorsing this as the best way to go, but perhaps for a cycle or two, if you are able to keep up with the rep schemes this way, then going back to the written order.

BtGB was written years before Foundation.  When in doubt, you should follow the updated recommendations in Foundation.  It contains the very best advice that I have for the training of GST beginners.

Yours in Fitness,

Coach Sommer

First off, the calendar is there to let you know what you need to do each day, not to set in stone what order you should perform the exercises in.

Stick with your appropriate PE/iM levels, but feel free to change the order of exercises IF you notice that you seem to perform better with a certain order.

As you move through F1,F2, F3, and F4 you will find that (as just one example) FL work changes from abdominal-oriented to pulling-oriented, and that may prompt you to change the order somewhere along the way. In F1, as FL work is entirely core-oriented, it can be performed right before OR after RC, but when you get to the point where pulling strength is the major part of the FL work you will probably not want to do it right before or after RC.

That is an entirely individual choice to make, and will require each of us to pay attention to our individual performance. There is no guarantee of a one size fits all answer in this.

If any of this seems intimidating at all, just stick to the order things are written in so that you don't stress out, and schedule an appointment with a GB Coach so that you can hash this stuff out with them.

Joshua Naterman said:

As you move through F1,F2, F3, and F4 you will find that (as just one example) FL work changes from abdominal-oriented to pulling-oriented, and that may prompt you to change the order somewhere along the way. In F1, as FL work is entirely core-oriented, it can be performed right before OR after RC, but when you get to the point where pulling strength is the major part of the FL work you will probably not want to do it right before or after RC.

Yep. Also the forearms they suffer, although it does make for an awesome lat pump