Overcoming Gravity 2nd Edition Exercise Charts
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Legend -- Common AbbreviationsHandstand Chart – Muscles Emphasized: Anterior Deltoids, Traps, Triceps, Body Control; L-sit, V-sit, and Manna Posterior Emphasize Deltoids and BackPulling Chart – Muscles Emphasized: Posterior Deltoids, Back and Scapular Muscles, Biceps, and Forearms. Chest depending on the progression.Pushing Chart – Muscles Emphasized: Anterior Deltoids, Chest, Scapular muscles, and Triceps. Some Back depending on the progression.Miscellaneous Chart – Muscle-ups, Elbow Levers, Flags, and Combinations Push and Pull; Ab wheel for Core; Squat Progression and Legs work the Quads, Glutes, and HamstringsNot in the book
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BW = Body WeightColumn #123456789Column #123456789Column #123456789Column #1234567812345678
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R = RingsBook Page #318336341349352353360369379Book Page #390402410416423428436437447Book Page #457472478483485449505512521Book Page #523539543545549551560569N/AN/AN/AN/AN/AN/AN/AN/A
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PB = Parallel BarsFIGLevelHandstandsRings HSHandstand PushupsRings HSPUPressPress HandstandsRings Press HSStraight Arm Press HSL, Str-L, V, MannaFIGLevelBack LeverFront LeverFL RowsRowsPull-upsR Pull-ups + OACWeighted Pull-upsExplosive Pull-upsIron CrossFIGLevelPlanche (PB/FL)Rings PlanchePB/FL PL PushupsRings PL PushupsPushupsOne Arm PushupsDipsRing DipsWeighted DipsFIGLevelMuscle-ups / Inverted MUsElbow LeversFlagAb WheelRings Full StaticsRings Kip SkillsRings Felge SkillsSquatsGlute BridgeNatural Ham CurlShrimp SquatReverse HyperextensionsHanging Leg RaisesDragon Flag
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FL = Front Lever (also Floor with PB)BegBasic1Wall HSPike HeSPUTuck L-sitBegBasic1German HangRow EccJump Pull-upsRec PRE-REQs in GrayBegBasic1Regular PushupsPB Jump DipsSupport HoldBegBasic1(Forward = Fwd)Parallel SquatL1Glute BridgeFloor tuck raisesFloor tuck raises
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BA = Bent-Arm2Wall HSBox HeSPU.3x BW1 Leg Bent L-sit2Skin the CatRing RowsBar Pull-up EccAssisted Pull-upsKip Pull-ups2Diamond PushupsPB Dips EccRTO SupportAssisted Dips225s Plank(Backward = Bwd)Full SquatL2Elevated Shld and Legs Split SquatFull tuck R HypersFL straight leg raiseFL straight leg raise
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BB = Bent-Body3Wall HSWall HeSPU Ecc.43x BWL-sit3Tuck BLWide RowsBar Pull-ups1x BodyweightBar Pull-ups3Frog StandRing wide PUPB DipsR Dips EccDips3MU Negatives60s PlankSide to Side SquatL3Single Leg BridgeHip Hinge with Vertical ThighsBeginner Shrimp
90 Deg Bent Knee R Hypers
Hang Knees to ChestTuck Eccentric
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SA = Straight-Arm4Free HSWall HeSPU.55x BWStraddle L-sit4Adv Tuck BLTuck FLArcher RowsL-Pull-upsR L-Pull-ups1.18x BodyweightKip Clap Pull-ups4SA Frog StandFrog StandRing PUL-DipsR Dips1.2x BW4Kipping MU1 Arm 1 Leg PlankPistolL4Weighted Glute Bridge
Hip Hinge with Thighs at 45 Deg
Intermediate ShrimpFull Reverse Hypers
Hang Bent Leg Toes to bar
Adv Tuck
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SB = Straight-BodyA Lvl5Free HSR Shld StdWall HSPU.68x BWBA BB PressWall Str Press EccRTO L-sitA Lvl5Straddle BLAdv Tuck FLTuck FLArcher-in-RowsPulloverR Wide Pull-ups1.35x BodyweightNon-Kip ClappingA Lvl5Tuck PLSA Frog StandRTO PushupsElevated OA PU45 Deg DipsR L-Dips1.38x BWA Lvl5Muscle-upsTwo-Arm ELTuck FlagKnees Ab WheelRTO L-SitFelge Fwd Tuck to Support1.2x BW PistolL5Slow Eccentric to the GroundAdvanced ShrimpWeighted R. HypersHang Str Leg Toes to barOne Leg / Straddle
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Adv = AdvancedInt6Different progressions to the One Arm HandstandR Strap HSFree HeSPU.8x BWL-Sit BA BB PressChair PressEle Str Std Str Press45 deg V-sitInt6Half Lay / 1 Leg BLStraddle FLAdv Tuck FLStr OA RowsR Wide L-Pull-ups1.50x BodyweightL-Clap Pull-upsInt6Adv Tuck PLTuck PLTuck PL PURTO Archer PUStraddle OA PUR Wide Dips1.55x BWInt6Wide / No FG MUR Two-Arm ELAdv Tuck FlagAb Wheel RampRTO Str-LKip to SupportFelge Fwd Pike / Felge Bwd Tuck1.35x BW PistolL6Full Natural Ham Curl2 Hand ShrimpAnkle Weight Toes to barFull
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Str = Straddle7R HSFree HSPUR Wide HSPU.9x BWCR SB PressChair IllusionStr / Pike Std Press75 deg V-sit7Full BLHalf lay / 1 Leg FLAdv Tuck RCOA RowsR Archer Pull-ups1.65x BodyweightKip BTB Clap7RTO 40 Deg PPPURings Str OA PURTO 45 Deg Dips1.7x BW7Strict Bar MUOA Straddle ELStraddle FlagAb Wheel EccBack LeverBack Kip to SupportFelge Bwd Pike to Support1.5x BW PistolL7Ham Curl with Arms OverheadElevated ShrimpWeighted
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Deg = # of Degrees in Body/Hand Positioning
8R Strap HSPU1x BWBA SB PressR BA BB PressL-sit / Str-L Str Press100 deg V-sit8BL PulloutFull FLStraddle FLOAC Eccentric1.78x BodyweightL-Slap Abs8Straddle PLAdv Tuck PLAdv Tuck PL PUTuck PL PURTO 60 Deg PPPUStraight Body OA PUWall OA DipsRTO 75 Deg Dips1.85x BW8 SFL MU ATPL / L-Sit MUOA SB ELFull FlagFull Ab WheelFront Lever1.65x BW PistolL8Weighted Ham CurlEle. Intermed. Shrimp
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RTO = Rings-Turned-OutB Lvl9R Free HSPU1.08x BWHS EL HSR Dip to HSL-sit / Str-L Pike Press120 deg V-sitB Lvl9GH PulloutFL to InvertedStr FL RCOAC1.9x BodyweightL-Slap ThighsCross ProgressionsB Lvl9Half Lay / 1 LegRTO Maltese PURings SB OA PUSide OA DipsRTO 90 Deg Dips2x BWB Lvl9OA Straight MUAb Wheel + 20 lbsR 90 Deg V-SitSA Kip to L-Sit1.8x BW PistolL9
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FG = False GripAdv10One Arm HS1.15x BWPB Dip SB to HSR BA SB PressR SA L-sit Str Press140 deg V-sitAdv10BA Pull-up to BLHang Pull to InvFull FLOAC+15 lbs2x BodyweightReg Slap ThighsIron Cross HoldAdv10Straddle PLStraddle PL PUAdv Tuck PL PUWall PPPURTO 90 + 30 Dips2.13x BWAdv10Felge Bwd SB to SupportOne Arm Ab WheelIron Cross / Str PLSA Back Kip to SupportFelge Fwd Straight to Support1.9x BW PistolL10
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HS = Handstand111.2x BWR HS EL HSR SA Str-L Str Press155 deg V-sit11HS Lower to BLCircle FLFL RCOAC+25 lbs2.1x BodyweightNon-Kip BTB ClapCross to Back Lever11Full PLR Wall PPPURTO 90 + 50 Dips2.25x BW11FL MU Str PLBack Kip to HandstandFelge Bwd Straight to Support2x BW PistolL11
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HeSPU = Headstand Pushup12R Dip SB to HSR SA Pike Press170 deg V-sit1212SA Str PL to HSHalf Lay / 1 LegHalf Lay / 1 Leg PL PUStraddle PL PUWall Maltese PURTO 90 + 65 Dips12Felge Bwd SB to HSFelge Bwd SB to HSL12
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HSPU = Handstand PushupC Lvl13MannaC Lvl13Iron Cross PulloutsC Lvl13R Wall Maltese PURTO 90 + 75 DipsC Lvl13SA kip to V-Sit/Cross/L-CrossFelge Fwd SA to CrossL13
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BL = Back LeverElite14Elite14Hang Pull to Back LeverElite14R SA Str PL to HSFull PLFull PL PUHalf Lay / 1 Leg PL PURTO 90 + 82 DipsElite14SB Rotation to HSFull PlancheBack Kip to Cross/L-CrossFelge Fwd SA to Str PLL14
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Inv = Inverted Hang1515Butterfly Mount15R SA SB to HSRTO 90 + 86 Dips15Butterfly MountBack Kip to Straddle PLFelge Fwd SA SB to HSL15
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OAC = One-Arm Chin-up1616Support to Hang to Cross16 RSA PL to HSFull PL PURTO 90 + 88 DipsMaltese (L17)16(L17) ElevatorInverted CrossL16
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PL = PlancheLegsLegsLegsCoreCoreCore
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PU = Pushup
This Chart is from Overcoming Gravity 2nd Edition on Amazon
See for more details about some above progressions
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PPPU = Pseudo Planche Pushup
For more information including Table of Contents and Chapter 1 preview of Overcoming Gravity Second Edition see links below.
https://www.reddit.com/r/overcominggravity/comments/6obtmh/some_elements_that_may_be_worth_adding_into_the/
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GH = German Hang
http://stevenlow.org/book/
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RC = Rope Climb
http://amzn.to/2hxgCNc
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OA = One-Arm
http://stevenlow.org/wp-content/uploads/2017/02/OG2ChartsPrint.pdf
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EL = Elbow Lever
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Ecc = Eccentrics
DOWNLOAD THIS CHART: "File" > "Download as" > Choose the type of document
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BTB = Behind the Back
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Clap = Clapping your Hands Together
More Printer friendly Charts (bymagnetoencefalografy): https://docs.google.com/spreadsheets/d/1M1cxENx9Ywz6Zp_a2ygKeO4PVlb-hfwQ7OP34SxBqBI/
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Slap =Slapping your Hands on a Body Part
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BWD = Backward
Note 1: Formatting for color coding utilized from Phrakture's wife's typed up charts for OG1: https://docs.google.com/spreadsheets/d/1tjAcd0u7pTTTdSlke5_8rGCo7afuR3xh23HnrVqwfNI/
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FWD = Forward
Note 2: SCROLL RIGHT for more progressions that aren't in the book, but will be useful for anyone who wants to work exercises outside the book
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Shld Std = Shoulder Stand
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