Building the Gymnastic Body Table of Contents
INTRODUCTION I
CHAPTER ONE
Gymnastics as Conditioning 3
CHAPTER TWO
General Information
Tools of the Trade 9
Basic Gymnastics Terminology 11
The Selection of These Exercises 15
Handstands & Press Handstands 16
CHAPTER THREE
Basic Strength 21
CHAPTER FOUR
Fundamental Static Positions 25
L-sit 26
Straddle L 30
Manna 35
Back Lever 41
Front Lever 45
Planche 49
CHAPTER FIVE
Upper Body Pressing
Fundamental Bodyweight Exercises 59
Push-up Variations 61
Dip Variations 68
HSPU Variations 76
Multi-plane Pressing Variations 83
CHAPTER SIX
Upper Body Pulling
Row Variations 91
Pull-up Variations 96
Curl Variations 103
Multi-plane Pulling Variations 106
CHAPTER SEVEN
Combined Pull/Press
Muscle-up Variations 113
Other CPP Variations 118
CHAPTER EIGHT
Core
V-up Variations 123
HLL Variations 127
Lower Back Variations 132
Oblique Variations 138
Straight Body Variations 144
CHAPTER NINE
Legs 155
Deck Squat Variations 156
Single Leg Squat Variations 159
Hamstring Variations 165
CHAPTER TEN
Program Design Options
Static Strength Training 171
Basic Strength Training 175
Integrated Training 178
Managing Intensity 179
Group Training 182
APPENDIX A
Tips for Increasing Pull-ups 185
APPENDIX B
Static Strength Only Training Results 186
APPENDIX C
120 Muscle-ups in 15 minutes 187
Index 189
A Special Thanks 194
