Overcoming Gravity 2nd Edition Exercise Charts

	A	B	C	D	E	F	G	H	I	J	K	L	M	O	P	Q	R	S	T	U	V	W	X	Y	Z	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL	AM	AO	AP	AQ	AR	AS	AT	AU	AV	AW	AX	AY	AZ	BA	BB	BC	BD	BE	BF	BH	BI	BJ	BK	BL	BM
1	Abbreviations	Handstand Chart – Muscles Emphasized: Anterior Deltoids, Traps, Triceps, Body Control; L-sit, V-sit, and Manna Posterior Emphasize Deltoids and Back												Pulling 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 Hamstrings												Legs	Legs	Legs	Core	Core	Core		Arms	Pull	Legs	Straight one arm	Push
2	BW = Body Weight	Column #			1	2	3	4	5	6	7	8	9	Column #			1	2	3	4	5	6	7	8	9	Column #			1	2	3	4	5	6	7	8	9	Column #			1	2	3	4	5	6	7	8		1	2	3	4	5	6		1	2	3	4	5
3	R = Rings	Book Page #			318	336	341	349	352	353	360	369	379	Book Page #			390	402	410	416	423	428	436	437	447	Book Page #			457	472	478	483	485	449	505	512	521	Book Page #			523	539	543	545	549	551	560	569		N/A	N/A	N/A	N/A	N/A	N/A		N/A	N/A	N/A	N/A	N/A
4	PB = Parallel Bars		FIG	Level	Handstands	Rings HS	Handstand Pushups	Rings HSPU	Press	Press Handstands	Rings Press HS	Straight Arm Press HS	L, Str-L, V, Manna		FIG	Level	Back Lever	Front Lever	FL Rows	Rows	Pull-ups	R Pull-ups + OAC	Weighted Pull-ups	Explosive Pull-ups	Iron Cross		FIG	Level	Planche (PB/FL)	Rings Planche	PB/FL PL Pushups	Rings PL Pushups	Pushups	One Arm Pushups	Dips / OA Dips	Ring Dips	Weighted Dips		FIG	Level	Muscle-ups / Inverted MUs	Elbow Levers	Flag	Ab Wheel	Rings Full Statics	Rings Kip Skills	Rings Felge Skills	Squats		Glute Bridge / Hip Thrusts	Natural Ham Curl / Nordic Curl	Shrimp Squat	Reverse Hyperextensions	Hanging Leg Raises	Dragon Flag		Bodyweight bicep curls	Victorian cross (VC) variations	Quad dominant moves	One arm statics	Impossible dip
5	FL = Front Lever (also Floor with PB)	Beg	Basic	1	Wall HS		Pike HeSPU						Tuck L-sit	Beg	Basic	1	German Hang			Row Ecc	Jump Pull-ups				Rec PRE-REQs in Gray	Beg	Basic	1					Regular Pushups		PB Jump Dips	Support Hold		Beg	Basic	1							(Forward = Fwd)	Parallel Squat	L1	Glute Bridge	2 Leg hamstring slide	Lunges		Floor tuck raises	Floor tuck raises	L1
6	BA = Bent-Arm			2	Wall HS		Box HeSPU		.3x BW				1 Leg Bent L-sit			2	Skin the Cat			Ring Rows	Bar Pull-up Ecc		Assisted Pull-ups	Kip Pull-ups				2					Diamond Pushups		PB Dips Ecc	RTO Support	Assisted Dips			2				25s Plank			(Backward = Bwd)	Full Squat	L2	Elevated Shld Hip Thrust	1 Leg hamstring slide ecc	Split Squat (Chair)	Full tuck R Hypers	FL straight leg raise	FL straight leg raise	L2
7	BB = Bent-Body			3	Wall HS		Wall HeSPU Ecc		.43x BW				L-sit			3	Tuck BL			Wide Rows	Bar Pull-ups		1x Bodyweight	Bar Pull-ups				3	Frog Stand				Ring wide PU		PB Dips	R Dips Ecc	Dips			3	MU Negatives			60s Plank				Side to Side Squat	L3	1 Leg Glute Bridge	1 Leg hamstring slide	Beginner Shrimp	90 Deg Bent Knee R Hypers	Hang Bent Leg Toes to bar	Tuck Eccentric	L3
8	SA = Straight-Arm			4	Free HS		Wall HeSPU		.55x BW				Straddle L-sit			4	Adv Tuck BL	Tuck FL		Archer Rows	L-Pull-ups	R L-Pull-ups	1.18x Bodyweight	Kip Clap Pull-ups				4	SA Frog Stand	Frog Stand			Ring PU		L-Dips	R Dips	1.2x BW			4	Kipping MU			1 Arm 1 Leg Plank				Pistol	L4	Ele Shld 1 Leg Hip Thrust	Hip Hinge with Vertical Thighs	Intermediate Shrimp	Full Reverse Hypers	Hang Str Leg Toes to bar	Adv Tuck	L4			Natural leg extension		Shoulder in front of wrist
9	SB = Straight-Body		A Lvl	5	Free HS	R Shld Std	Wall HSPU		.68x BW	BA BB Press		Wall Str Press Ecc	RTO L-sit		A Lvl	5	Straddle BL	Adv Tuck FL	Tuck FL	Archer-in-Rows	Pullover	R Wide Pull-ups	1.35x Bodyweight	Non-Kip Clapping			A Lvl	5	Tuck PL	SA Frog Stand			RTO Pushups	Elevated OA PU	45 Deg Dips	R L-Dips	1.38x BW		A Lvl	5	Muscle-ups	Two-Arm EL	Tuck Flag	Knees Ab Wheel	RTO L-Sit		Felge Fwd Tuck to Support	1.2x BW Pistol	L5	Weighted Hip Thrusts	Slow Eccentric to the Ground	Advanced Shrimp	Weighted R. Hypers	Windshield wipers / 360 HLR	One Leg / Straddle	L5	Incline pelican curl		Sissy squat
10	Adv = Advanced	Int		6	Different progressions to the One Arm Handstand	R Strap HS	Free HeSPU		.8x BW	L-Sit BA BB Press	Chair Press	Ele Str Std Str Press	45 deg V-sit	Int		6	Half Lay / 1 Leg BL	Straddle FL	Adv Tuck FL	Str OA Rows		R Wide L-Pull-ups	1.50x Bodyweight	L-Clap Pull-ups		Int		6	Adv Tuck PL	Tuck PL	Tuck PL PU		RTO Archer PU	Straddle OA PU	Wall BB OA Dips	R Wide Dips	1.55x BW	Int		6	Wide / No FG MU	R Two-Arm EL	Adv Tuck Flag	Ab Wheel Ramp	RTO Str-L	Kip to Support	Felge Fwd Pike / Felge Bwd Tuck	1.35x BW Pistol	L6		Full Natural Ham Curl	2 Hand Shrimp		Ankle Weight Toes to bar	Full Dragon Flag	L6	Pelican curl		Matrix squat to floor
11	Str = Straddle			7		R HS	Free HSPU	R Wide HSPU	.9x BW	CR SB Press	Chair Illusion	Str / Pike Std Press	75 deg V-sit			7	Full BL	Half lay / 1 Leg FL	Adv Tuck RC	OA Rows		R Archer Pull-ups	1.65x Bodyweight	Kip BTB Clap				7					RTO 40 Deg PPPU	Rings Str OA PU	Side BB OA Dips	RTO 45 Deg Dips	1.7x BW			7	Strict Bar MU	OA Straddle EL	Straddle Flag	Ab Wheel Ecc	Back Lever	Back Kip to Support	Felge Bwd Pike to Support	1.5x BW Pistol	L7		Ham Curl with Arms Overhead	Elevated / Deficit Adv Shrimp			Weighted	L7	Feet elevated Pelican (Sup BL)		Elevated Matrix squat		Shoulder behind wrist
12	Deg = # of Degrees in Body/Hand Positioning			8				R Strap HSPU	1x BW	BA SB Press	R BA BB Press	L-sit / Str-L Str Press	100 deg V-sit			8	BL Pullout	Full FL	Straddle FL			OAC Eccentric	1.78x Bodyweight	L-Slap Abs				8	Straddle PL	Adv Tuck PL	Adv Tuck PL PU	Tuck PL PU	RTO 60 Deg PPPU	Straight Body OA PU	Wall SB OA Dips	RTO 75 Deg Dips	1.85x BW			8	SFL MU ATPL / L-Sit MU	OA SB EL	Full Flag	Full Ab Wheel	Front Lever			1.65x BW Pistol	L8		Weighted Ham Curl	Elevated / Deficit 2H Shrimp				L8	Hefesto negative (BL pullout)		One leg Matrix squat to horizontal	OA back lever	Shoulder above elbow
13	RTO = Rings-Turned-Out		B Lvl	9				R Free HSPU	1.08x BW	HS EL HS	R Dip to HS	L-sit / Str-L Pike Press	120 deg V-sit		B Lvl	9	GH Pullout	FL to Inverted	Str FL RC			OAC	1.9x Bodyweight	L-Slap Thighs	Cross Progressions		B Lvl	9	Half Lay / 1 Leg				RTO Maltese PU	Rings SB OA PU	Side SB OA Dips	RTO 90 Deg Dips	2x BW		B Lvl	9	OA Straight MU			Ab Wheel + 20 lbs	R 90 Deg V-Sit	SA Kip to L-Sit		1.8x BW Pistol	L9			Weighted Ele. Int. Shrimp				L9	Hefesto (GH pullout)	protracted VC on bars	Natural one leg extension
14	FG = False Grip	Adv		10	One Arm HS				1.15x BW	PB Dip SB to HS	R BA SB Press	R SA L-sit Str Press	140 deg V-sit	Adv		10	BA Pull-up to BL	Hang Pull to Inv	Full FL			OAC+15 lbs	2x Bodyweight	Reg Slap Thighs	Iron Cross Hold	Adv		10		Straddle PL	Straddle PL PU	Adv Tuck PL PU	Wall PPPU			RTO 90 + 30 Dips	2.13x BW	Adv		10	Felge Bwd SB to Support			One Arm Ab Wheel	Iron Cross / Str PL	SA Back Kip to Support	Felge Fwd Straight to Support	1.9x BW Pistol	L10							L10	Back lever hefesto	dragon press	One leg sissy squat to horizontal shin		Shoulder behind elbow
15	HS = Handstand			11					1.2x BW		R HS EL HS	R SA Str-L Str Press	155 deg V-sit			11	HS Lower to BL	Circle FL	FL RC			OAC+25 lbs	2.1x Bodyweight	Non-Kip BTB Clap	Cross to Back Lever			11	Full PL				R Wall PPPU			RTO 90 + 50 Dips	2.25x BW			11	FL MU Str PL					Back Kip to Handstand	Felge Bwd Straight to Support	2x BW Pistol	L11							L11	Archer hefesto	VC on bars	One leg Matrix squat to floor (?)
16	HeSPU = Headstand Pushup			12							R Dip SB to HS	R SA Pike Press	170 deg V-sit			12												12	SA Str PL to HS	Half Lay / 1 Leg	Half Lay / 1 Leg PL PU	Straddle PL PU	Wall Maltese PU			RTO 90 + 65 Dips				12	Felge Bwd SB to HS						Felge Bwd SB to HS		L12							L12	Hand on wrist hefesto			OA front lever
17	HSPU = Handstand Pushup		C Lvl	13									Manna		C Lvl	13									Iron Cross Pullouts		C Lvl	13					R Wall Maltese PU			RTO 90 + 75 Dips			C Lvl	13						SA kip to V-Sit/Cross/L-Cross	Felge Fwd SA to Cross		L13							L13		wide VC on bars		OA dragon press
18	BL = Back Lever	Elite		14										Elite		14									Hang Pull to Back Lever	Elite		14	R SA Str PL to HS	Full PL	Full PL PU	Half Lay / 1 Leg PL PU				RTO 90 + 82 Dips		Elite		14	SB Rotation to HS				Full Planche	Back Kip to Cross/L-Cross	Felge Fwd SA to Str PL		L14							L14		floor VC one forearm
19	Inv = Inverted Hang			15												15									Butterfly Mount			15	R SA SB to HS							RTO 90 + 86 Dips				15	Butterfly Mount					Back Kip to Straddle PL	Felge Fwd SA SB to HS		L15							L15		ring VC			Kowalik dip (from PB VC)
20	OAC = One-Arm Chin-up			16												16									Support to Hang to Cross			16	RSA PL to HS			Full PL PU				RTO 90 + 88 Dips	Maltese (L17)			16	(L17) Elevator				Inverted Cross				L16							L16		floor VC on forearms		OA planche
21	PL = Planche																																																	The above are not in the book. They are proposed progressions								floor VC straight arms
22	PU = Pushup		Progressions from Overcoming Gravity 2nd Edition book																																															https://www.reddit.com/r/overcominggravity/comments/6obtmh/some_elements_that_may_be_worth_adding_into_the/
23	PPPU = Pseudo Planche Pushup		http://stevenlow.org/book/
24	GH = German Hang		http://amzn.to/2hxgCNc																																															List of hardest bodyweight leg exercises by RockRaiders. Some of these are not added to the above progressions yet.
25	RC = Rope Climb		Overcoming Gravity Online videos where I discuss the book and progressions:					https://www.youtube.com/playlist?list=PLpxvbJWbbO-g8pDe387l_IDXrHh3OXDy7																																									2018	https://www.reddit.com/r/bodyweightfitness/comments/8ayzij/updated_list_of_the_hardest_bodyweight_leg/
26	OA = One-Arm																																																11/23/2020	https://www.reddit.com/r/bodyweightfitness/comments/jx2zsr/hardest_bodyweight_leg_moves_list_with_video/
27	EL = Elbow Lever		DOWNLOAD CHART: "File" > "Download as" > Choose the type of document or					http://stevenlow.org/wp-content/uploads/2017/02/OG2ChartsPrint.pdf
28	Ecc = Eccentrics		Awesome visualization by shellerik (reddit):					https://i.imgur.com/ylNBlwb.png																																										https://www.reddit.com/r/bodyweightfitness/comments/g80lhq/ranking_strength_elements_in_swcalisthenics/i8i6t75/?context=3
29	BTB = Behind the Back		More Printer friendly Charts by bymagnetoencefalografy (reddit):					https://docs.google.com/spreadsheets/d/1M1cxENx9Ywz6Zp_a2ygKeO4PVlb-hfwQ7OP34SxBqBI/
30	Clap = Clapping your Hands Together		Another chart visualization tree:					https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit?usp=sharing
31	Slap = Slapping your Hands on a Body Part		Some videos of the progressions:					https://www.reddit.com/r/bodyweightfitness/comments/odevte/comprehensive_calisthenics_guide_1_month_wip/
32	BWD = Backward
33	FWD = Forward		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/
34	Shld Std = Shoulder Stand		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