>Foundation series (4 books + 2 Handstand + Rings)
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Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set
FSAS - Fundamental Straight Arm Strength FBAS - Fundamental Bent Arm Strength FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
>SL SL progression seems to be different from PDF's
My deltoid is finally recovered, had a great workout yesterday.
from prev threads: >Bonus question: favorite BW exercise? I think I want to do SPL the most (I can't yet) but I love HBP progression the most
>What are SL progresions? And how effectively do they train lower back? Progression in Foundation, they are good for lower back, how effective, I'm not sure, pretty good?
>Are sideway planks really good for the back? meh, not really, SL progression for the back
>It seems almost everyone is a beginner Well, yea, oldfags left for olylifts, desu.
>mobility for handstand and manna should be enough to do Foundation iM's, there's also some torrents on mobility in first reply
Cameron Murphy
I'm almost back on track. 10x3 weighted dips and weighted diamond push-ups with 25lbs. I can do most of the push variations with no issue. 6x4 chinups and rows. I'm planing on focusing on the back more and recover my HSPU. It's so hard to get back to it after a +1 year break. And of course my legs are way ahead of everything. Pistols and single leg deep squats in a few weeks.
Xavier Lewis
accessory bw exercises for wall climbing? so far im working on: >front lever for core/back >one arm chinup for back >free handstand for stability/antagonist muscles
William Perry
why few reps lots sets?
eh, chin ups are strictly biceps I saw a video about some climber, all he did was pull ups while holding with finger tips, also wide grip pulls up, as well as those pull ups where you let go of your grip to grab higher ledge, something similar to this youtube.com/watch?v=sy7BjG6jA5c but you grab next ledge with both of your arms With all those forearm flexors work, I would suggest you to buy bands for training extendors as well.
Sebastian Long
one arm chinups and pullups are pretty much the same
Oliver Lee
then you do them with wrong form, desu
Thomas Kelly
aren't you the guy who only does rows and no vertical pulls
Sebastian Torres
I'm up to 4 min wall handstand, should I switch to free standing now or get to 5 min wall first?
Ryder Lopez
you obviously never did neither because theyre the same and rotation of wrist has nothing to do with muscles worked in this situation also good luck doing oac using strictly biceps
Bentley Phillips
Definitely switch. Wall handstand should just help you get comfortable being upside down and serve as a crutch that will keep you from falling on your back.
Xavier Jones
Correct.
you mean 4x60s? according to foundation, if you did 5x10s partial wall handstand, you can move on to 10s free handstand
ofcourse chin ups and wide grip pull ups use different muscles
Alexander Barnes
I should clearify, I suppose I was talking about: chin ups = close grip chin ups pull ups = shoulder wide pull ups wide grip pull ups = wider than shoulder pull ups
Thomas Barnes
The chin up does have a bit more bicep activation, but that doesnt mean "its all biceps lol"
Lucas Jenkins
No, I've just been doing them for 4 minutes straight. Fuck no wonder I've been progressing so slow
Isaiah Bennett
Just go to the wall handstand and slowly start pushing with your fingers. Not to be a shill but thenx's handstand tutorial has helped me the most.
Eli Phillips
Put the order wrong. I was just waking up when I wrote the comment. 3 sets of 10 pushups dips, 4 sets of 6 chinups and rows
Liam Cruz
makes more sense
at least now you can correct it :)
Ryder Watson
youtube.com/watch?v=LpO5-k8zW9o Fuck man, why are wymn so flexible. I'm fucking dying during some of these, On the splits, my last angles is lesser than her first..
