Newbie looking for some initial guidance

[Michael Pehl]

Hey everybody! This is my first post and I am a total newbie hoping to get a little advice on getting things started.

So as of this past weekend, I now own a copy of BtGB, a set of Xtreme Rings, as well as a set of paralettes. I've read through the book already and I'm really excited to get started. I'm looking to do the 4 days/week schedule out of the book (M/T-Th/F). So I guess my question is... What are some FSPs and FBEs that I absolutely need to start with? I've read a lot of the forum posts already and it seems like things like solid L-sits, and being able to just stabilize on the rings are pretty common fundementals to be learned first before jumping into some of the other progressions. What's a good group of FSPs to start with? Even if it's bare bones basics, I'm willing to take the time to build a solid foundation in hopes that it will only help in the long run.

As far as FBE... It seems like the book says to do a total-body workout each day. So I assume it means each day hit a different Pull, Press, Core, Legs variation? Or maybe even just pick 2 variations of each and alternate each day to keep it simpler? Yet, I've also read of guys doing each day dedicated to one movement (pull day, push day, core day, leg day). So I'm a little confused there as to what's best.

Anyway, I don't want to ramble on too long. Any advice I can get just to get me started in the right direction would be awesome! Thanks you guys. I'm looking forward to being a part of this little community and learning a lot from you all along the way.

- Mike

[Rik de Kort]

In terms of beginner workouts, one full body routine 3x a week will help most. Spend some time on the Pre-FSP's as well (they're in the stickies), as well as German hangs. Then work on ring support, L-sit, front lever and back lever as your basic FSP's. Later on, you develop L-sit on rings, advanced L-sit on floor/PB and go from there. After you attain L-sit for something like 3x30s, you can start training planche.

[Michael Pehl]

Now as far as Pre-FSPs.... Even though you guys say not to worry about the planche pregression until after a 3x30sec L-Sit, should I still work on things like plache-leans and/or frog stance as more of a wrist and arm preparation? Or do you think the other things will have the same effect for now?

[Michael Pehl]

Ok thanks! that kinda answered another question as well. I want to do some wrist pushups as well (which I can only do on my knees at the moment) but I wasn't sure how strenuous they should be on the wrists and forearms. Also, I'm not clear exactly what German hangs are... Maybe I missed something in the book?

[Cole Dano]

Make sure you work through the basics building up to at least 3 one minute holds in

Hollow Body Hold

Arch Body Hold

Plank

Reverse Plank

these are very important preparatory elements.

FBE Workout can be 3-5 days a week

3 day

M - Upper Body

W - Legs

F - Upper Body

Work progressively through the book. Do the same UB both days.

4 days would add another Leg session

5 days would add another UB session

keeping workouts the same on repeated days.

[Michael Pehl]

Thanks! That is very helpful!

Just want to clarify as i begin... Hollow body holds (I'm assuming) are done supine on the floor with legs and arm extended, shoulders and feet up off the ground? Arch body holds are the opposite... just in prone position? (Like a Superman...?) Also are the planks you're referring to done on the hands or down on the elbows??

Let me know if that sounds about right.

I never really considered a reverse plank until you mentioned it... I just tried it... Holy Cow! Much harder than you'd think! Man, are my hip flexors tight! :shock: hahaha

I definitely need to open up the ROM in my shoulders and my hips!