Complete calisthenics : the ultimate guide to bodyweight exercise
(Book)

pt. I. Introduction -- 1. What is calisthenics? -- Advantages of calisthenics -- Disadvantages of calisthenics -- Unique aspects of calisthenics -- Hand strength -- Core -- Scapula -- Straight-arm strength -- Training the nervous system -- Equipment -- Location -- Pull-up bar -- Dip bars -- Parallettes -- Clothing -- Chalk -- Foamroller -- Training partner -- pt. II. Nutrition, rest and recovery -- 2. Nutrition -- Drink more water -- Eat natural food -- Eat big to get big -- Increase your protein intake -- Reduce your carbohydrate intake -- Make food in bulk -- Sample diet -- 3. Rest and recovery -- Sleep -- What to do if you are injured -- Taking care of your hands -- Tendon and ligament strength -- pt. III. Physical preparation -- 4. Warming up, mobility exercises and flexibility -- Warming up -- Mobility -- Upper body mobility -- Scapula push-up -- Scapula dip -- Scapula pull-up -- Scapula one-arm pull-up -- Scapula foam rolling -- Armpit foam rolling -- Rotator cuff stretch -- Chest and shoulder stretch -- Shoulder dislocates -- Core mobility -- Spine foam rolling -- Side leans -- Lower body mobility -- IT band foam rolling --Adductor foam rolling -- Piriformis foam rolling -- Static stretch -- Rollovers into straddle sit -- Knee circles -- Mountain climbers -- Frog hops -- Hip flexor stretch -- Deep squat position -- Flexibility -- Stretching schedule -- Upper body stretches -- Chest and shoulder stretch -- Upper back stretch -- Chest stretch -- Forearm and wrist stretch 1 -- Forearm and wrist stretch 2 -- Core stretches -- Standing side stretch -- Cobra stretch -- Cat stretch -- Lower body stretches -- Quad stretch -- Hamstring stretch -- Straddle stretch -- Groin stretch -- Hip flexor stretch -- Glute stretch -- Calf stretch -- Other factors -- Range of motion -- Using momentum -- "Cheating" at the exercises --

pt. IV. The exercises

5. Push-ups

Push-up

Wide grip push-up

Close grip push-up

Deep push-up

Archer push-up

Wall push-up

Fingertip push-up

Wrist push-up

Wrist push-up

Pseudo planche push-up

Lalanne push-up

One-arm push-up

One-arm one-leg push-up

Superman push-up

Spider push-up

Clap push-up

Back clap push-up

Double clap push-up

Triple clap push-up

6. Pull-ups

Rows

Chin-up

Negative chin-up

Static holds

Pull-up

Wide grip pull-up

Close grip pull-up

Behind the neck pull-up

Inline pull-up

rock climber pull-up

L pull-up

Horizontal pull-up

Finger pull-up

Rope/towel pull-up

Clap pull-up

Typewriter pull-up

Weighted pull-up

One-arm pull-up

Finger assisted one-arm pull-up

Rope/towel assisted one-arm pull-up

Negative one-arm pull-up

Static holds

One-arm pull-up

7. Dips

Box dip

Triceps dip

Front dip

8. Muscle-ups

Normal muscle-up

False grip muscle-up

Developing the false grip

Working the transition

False grip muscle-up

9. Handstands

Wall walks

Learning how to handstand

Wall-supported handstand

Part I : kicking up into the wall-supported handstand

Part II : learning how to balance

Recovering from a handstand

Floor handstand

Parallette handstand

Handstand push-ups

Using the floor with wall support

Using the floor with no support

Using parallettes with wall support

Using parallettes with no support

90-degree push-up

10. Levers

Planche

Hand placement

Supplementary exercises

Training time and volume

Sets, repetitions and hold times

Planche lean

Frog stand

Tuck planche

Flat back planche

Single-leg planche

Straddle planche

From a tuck planche

Forward pull

Kick throughs

From a handstand

Front lever

Vertical pulls

Tuck front lever

Flat back front lever

Single-leg front lever

Straddle front lever

From a tuck front lever

Pendulums

Full front lever

Front lever pull-up

Back lever

German hang

Tuck back lever

Flat back lever

Single-leg back lever

Straddle back lever

Full back lever

Half lever

Tuck half lever

Angled half lever

Half lever

Floor half lever

Half lever extensions

Half lever bicycles

Half lever swimmers

Human flag

Vertical flag

Tucked flag

Straddle flag

Human flag

11. Floor core exercises

Plank

Side plank

Crunch

Dish

V-up

Sit-up

Lying leg extension

Extended plank

Arch

Rear support

Dragon flag

Candlestick

Tucked dragon flag

Single-leg dragon flag

Negative dragon flag

Dragon flag

Dragon flag swimmers

12. Leg raise exercises

Hanging knee raise

Hanging leg raise

Window wipers

13. Lower body exercises

Squat

Lunge

Bridge

Calf raise

Single-leg squat

Assisted single-leg squat

Single-leg box squat

Single-leg squat

Weighted single-leg squat

Hamstring curl

Pike hamstring curl

Assisted hamstring curl

Negative hamstring curl

Hamstring curl

14. Conditioning exercises

Star jumps

Jumping squat

Jumping lunge

Squat thrust

Mountain climbers

Burpees

Bastards

Sprints

Bear crawls

pt. V. Training programs

Setting goals

Sets, repetitions and hold times

Over- and undertraining

Creating your own movements

Program 1 : fundamental five

Program 2 : building on the basics

Program 3 : learning the levers

Program 4 : complete calisthenics

Creating your own program

Final work

Frequently asked questions

Major skeletal muscles.