Legend -- Common Abbreviations Handstand Chart – Muscles Emphasize

BW = Body Weight Column # 1

R = Rings Book Page # 318
PB = Parallel Bars FIG Level Handstands
FL = Front Lever (also Floor with PB) 1 Wall HS
BA = Bent-Arm 2 Wall HS
Basic
BB = Bent-Body Beg 3 Wall HS
SA = Straight-Arm 4 Free HS
SB = Straight-Body 5 Free HS
Adv = Advanced 6
A Lvl Different
Str = Straddle 7 progressions to
Int the One Arm
Deg = # of Degrees in Body/Hand Positioning 8
Handstand
RTO = Rings-Turned-Out 9
FG = False Grip 10 One Arm HS
B Lvl
HS = Handstand 11
Adv
HeSPU = Headstand Pushup 12
HSPU = Handstand Pushup 13
BL = Back Lever 14
C Lvl
Inv = Inverted Hang Elite 15
OAC = One-Arm Chin-up 16
PL = Planche
PU = Pushup
PPPU = Pseudo Planche Pushup
GH = German Hang
RC = Rope Climb
OA = One-Arm
EL = Elbow Lever
Ecc = Eccentrics
BTB = Behind the Back
Clap = Clapping your Hands Together
Slap =Slapping your Hands on a Body Part
BWD = Backward
FWD = Forward
Shld Std = Shoulder Stand
rt – Muscles Emphasized: Anterior Deltoids, Traps, Triceps, Body Control; L-sit, V-sit, and Manna Pos
2 3 4 5 6
336 341 349 352 353
Rings HS Handstand Pushups Rings HSPU Press Press Handstands
Pike HeSPU
Box HeSPU .3x BW
Wall HeSPU Ecc .43x BW
Wall HeSPU .55x BW
R Shld Std Wall HSPU .68x BW BA BB Press
R Strap HS Free HeSPU .8x BW L-Sit BA BB Press
R HS Free HSPU R Wide HSPU .9x BW CR SB Press
R Strap HSPU 1x BW BA SB Press
R Free HSPU 1.08x BW HS EL HS
1.15x BW PB Dip SB to HS
1.2x BW
V-sit, and Manna Posterior Emphasize Deltoids and Back
7 8 9 Column #
360 369 379 Book Page #
Rings Press HS Straight Arm Press HS L, Str-L, V, Manna
Tuck L-sit
1 Leg Bent L-sit
L-sit Beg
Straddle L-sit
Wall Str Press Ecc RTO L-sit
Chair Press Ele Str Std Str Press 45 deg V-sit
Chair Illusion Str / Pike Std Press 75 deg V-sit
Int
R BA BB Press L-sit / Str-L Str Press 100 deg V-sit
R Dip to HS L-sit / Str-L Pike Press 120 deg V-sit
R BA SB Press R SA L-sit Str Press 140 deg V-sit
R HS EL HS R SA Str-L Str Press 155 deg V-sit
Adv
R Dip SB to HS R SA Pike Press 170 deg V-sit
Manna

Elite
 Pulling Chart – Muscles Emphasized: Posterior Deltoids, Back and Sca
Column # 1 2 3
Book Page # 390 402 410
FIG Level Back Lever Front Lever FL Rows
1 German Hang
2 Skin the Cat
Basic 3 Tuck BL
4 Adv Tuck BL Tuck FL
5 Straddle BL Adv Tuck FL Tuck FL
6 Half Lay / 1 Leg BL Straddle FL Adv Tuck FL
A Lvl 7 Full BL Half lay / 1 Leg FL Adv Tuck RC
8 BL Pullout Full FL Straddle FL
9 GH Pullout FL to Inverted Str FL RC
10 BA Pull-up to BL Hang Pull to Inv Full FL
B Lvl 11 HS Lower to BL Circle FL FL RC
12
13
14
C Lvl 15
16
erior Deltoids, Back and Scapular Muscles, Biceps, and Forearms. Chest depending on the progress
4 5 6 7
416 423 428 436
Rows Pull-ups R Pull-ups + OAC Weighted Pull-ups
Row Ecc Jump Pull-ups
Ring Rows Bar Pull-up Ecc Assisted Pull-ups
Wide Rows Bar Pull-ups 1x Bodyweight
Archer Rows L-Pull-ups R L-Pull-ups 1.18x Bodyweight
Archer-in-Rows Pullover R Wide Pull-ups 1.35x Bodyweight
Str OA Rows R Wide L-Pull-ups 1.50x Bodyweight
OA Rows R Archer Pull-ups 1.65x Bodyweight
OAC Eccentric 1.78x Bodyweight
OAC 1.9x Bodyweight
OAC+15 lbs 2x Bodyweight
OAC+25 lbs 2.1x Bodyweight
pending on the progression. Pus
8 9 Column #
437 447 Book Page #
Explosive Pull-ups Iron Cross FIG Level
1
Kip Pull-ups 2
Basic
Bar Pull-ups Beg 3
Kip Clap Pull-ups 4
Rec PRE-REQs in Gray
Non-Kip Clapping 5
L-Clap Pull-ups 6
A Lvl
Kip BTB Clap 7
Int
L-Slap Abs 8
L-Slap Thighs Cross Progressions 9
Reg Slap Thighs Iron Cross Hold 10
B Lvl
Non-Kip BTB Clap Cross to Back Lever 11
Adv 12
Iron Cross Pullouts 13
Hang Pull to Back Lever 14
C Lvl
Butterfly Mount Elite 15
Support to Hang to Cross 16
 Pushing Chart – Muscles Emphasized: Anterior Deltoids, Chest, Scapular muscle
1 2 3
457 472 478
Planche (PB/FL) Rings Planche PB/FL PL Pushups

Frog Stand
SA Frog Stand Frog Stand
Tuck PL SA Frog Stand
Adv Tuck PL Tuck PL Tuck PL PU

Straddle PL Adv Tuck PL Adv Tuck PL PU

Half Lay / 1 Leg
Straddle PL Straddle PL PU
Full PL
SA Str PL to HS Half Lay / 1 Leg Half Lay / 1 Leg PL PU

R SA Str PL to HS Full PL Full PL PU

R SA SB to HS
RSA PL to HS
ior Deltoids, Chest, Scapular muscles, and Triceps. Some Back depending on the progression.
4 5 6
483 485 449
Rings PL Pushups Pushups One Arm Pushups
Regular Pushups
Diamond Pushups
Ring wide PU
Ring PU
RTO Pushups Elevated OA PU
RTO Archer PU Straddle OA PU
RTO 40 Deg PPPU Rings Str OA PU
Tuck PL PU RTO 60 Deg PPPU Straight Body OA PU
RTO Maltese PU Rings SB OA PU
Adv Tuck PL PU Wall PPPU
R Wall PPPU
Straddle PL PU Wall Maltese PU
R Wall Maltese PU
Half Lay / 1 Leg PL PU

Full PL PU
nding on the progression. Miscellaneous Char
7 8 9 Column #
505 512 521 Book Page #
Dips Ring Dips Weighted Dips FIG Level
PB Jump Dips Support Hold 1
PB Dips Ecc RTO Support Assisted Dips 2
Basic
PB Dips R Dips Ecc Dips Beg 3
L-Dips R Dips 1.2x BW 4
45 Deg Dips R L-Dips 1.38x BW 5
R Wide Dips 1.55x BW 6
A Lvl
RTO 45 Deg Dips 1.7x BW 7
Int
Wall OA Dips RTO 75 Deg Dips 1.85x BW 8
Side OA Dips RTO 90 Deg Dips 2x BW 9
RTO 90 + 30 Dips 2.13x BW 10
B Lvl
RTO 90 + 50 Dips 2.25x BW 11
Adv
RTO 90 + 65 Dips 12
RTO 90 + 75 Dips 13
RTO 90 + 82 Dips 14
C Lvl
RTO 90 + 86 Dips Elite 15
RTO 90 + 88 Dips Maltese (L17) 16
Miscellaneous Chart – Muscle-ups, Elbow Levers, Flags, and Combinations Push and Pull; Ab whee
1 2 3 4
523 539 543 545
Muscle-ups / Inverted MUs Elbow Levers Flag Ab Wheel

25s Plank
MU Negatives 60s Plank
Kipping MU 1 Arm 1 Leg Plank
Muscle-ups Two-Arm EL Tuck Flag Knees Ab Wheel
Wide / No FG MU R Two-Arm EL Adv Tuck Flag Ab Wheel Ramp
Strict Bar MU OA Straddle EL Straddle Flag Ab Wheel Ecc
SFL MU ATPL / L-Sit MU OA SB EL Full Flag Full Ab Wheel
OA Straight MU Ab Wheel + 20 lbs
Felge Bwd SB to Support One Arm Ab Wheel
FL MU Str PL
Felge Bwd SB to HS

SB Rotation to HS
Butterfly Mount
(L17) Elevator
h and Pull; Ab wheel for Core; Squat Progression and Legs work the Quads, Glutes, and Hamstrings
5 6
549 551
Rings Full Statics Rings Kip Skills

RTO L-Sit
RTO Str-L Kip to Support
Back Lever Back Kip to Support
Front Lever
R 90 Deg V-Sit SA Kip to L-Sit
Iron Cross / Str PL SA Back Kip to Support
Back Kip to Handstand

SA kip to V-Sit/Cross/L-Cross
Full Planche Back Kip to Cross/L-Cross
Back Kip to Straddle PL
Inverted Cross
nd Legs work the Quads, Glutes, and Hamstrings
7 8
560 569
Rings Felge Skills Squats
(Forward = Fwd) Parallel Squat L1
(Backward = Bwd) Full Squat L2
Side to Side Squat L3
Pistol L4
Felge Fwd Tuck to Support 1.2x BW Pistol L5
Felge Fwd Pike / Felge Bwd Tuck 1.35x BW Pistol L6
Felge Bwd Pike to Support 1.5x BW Pistol L7
1.65x BW Pistol L8
1.8x BW Pistol L9
Felge Fwd Straight to Support 1.9x BW Pistol L10
Felge Bwd Straight to Support 2x BW Pistol L11
Felge Bwd SB to HS L12
Felge Fwd SA to Cross L13
Felge Fwd SA to Str PL L14
Felge Fwd SA SB to HS L15
L16
 Legs Legs Core
1 2 3
N/A N/A N/A
Glute Bridge Natural Ham Curl Shrimp Squat
Glute Bridge
Elevated Shld and Legs Split Squat
Single Leg Bridge Hip Hinge with Vertical Thighs Beginner Shrimp
Weighted Glute Bridge Hip Hinge with Thighs at 45 Deg Intermediate Shrimp
Slow Eccentric to the Ground Advanced Shrimp
Full Natural Ham Curl 2 Hand Shrimp
Ham Curl with Arms Overhead Elevated Shrimp
Weighted Ham Curl Weighted Ele. Int. Shrimp

These are not in the book but are proposed progressions

https://www.reddit.com/r/overcominggravity/comments/6obtmh/some_elements_that_may_be_worth_adding_into_the/
 Core Core Core
4 5 6 7 8
N/A N/A N/A N/A N/A
Reverse Hyperextensions Hanging Leg Raises Dragon Flag
Floor tuck raises Floor tuck raises
Full tuck R Hypers FL straight leg raise FL straight leg raise
90 Deg Bent Knee R Hypers Hang Knees to Chest Tuck Eccentric
Full Reverse Hypers Hang Bent Leg Toes to bar Adv Tuck
Weighted R. Hypers Hang Str Leg Toes to bar One Leg / Straddle
Ankle Weight Toes to bar Full
Weighted

_may_be_worth_adding_into_the/