Complete Calisthenics - Ashley Kalym

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ContentsPrefaceAcknowledgmentsPart I: IntroductionChapter 1: What Is Calisthenics?Advantages of CalisthenicsDisadvantages of CalisthenicsUnique Aspects of CalisthenicsEquipmentPart II: Nutrition, Rest, and RecoveryChapter 2: NutritionDrink More WaterEat Natural FoodEat Big to Get BigIncrease Your Protein IntakeReduce Your Refined Carbohydrate IntakeMake Food in BulkSample DietChapter 3: Rest and RecoverySleepWhat to Do if You Are InjuredTaking Care of Your HandsTendon and Ligament StrengthPart III: Physical PreparationChapter 4: Warming Up, Mobility Exercises, and FlexibilityWarming UpMobilityUpper-Body MobilityScapula Push-UpScapula DipScapula Pull-Up
Scapula One-Arm Pull-UpScapula Foam RollingArmpit Foam RollingRotator-Cuff StretchChest and Shoulder StretchShoulder DislocatesCore MobilitySpine Foam RollingSide LeansLower-Body MobilityIT-Band Foam RollingAdductor Foam RollingPiriformis Foam RollingStatic StretchRollovers into Straddle SitKnee CirclesMountain ClimbersFrog HopHip-Flexor StretchDeep-Squat PositionFlexibilityUpper-Body StretchesChest and Shoulder StretchUpper-Back StretchChest StretchForearm and Wrist Stretch 1Forearm and Wrist Stretch 2Core StretchesStanding Side StretchCobra StretchCat StretchLower-Body StretchesQuad StretchHamstring StretchStraddle StretchGroin StretchHip-Flexor StretchGlute StretchCalf StretchOther FactorsPart IV: The ExercisesChapter 5: Push-Ups
Page 2 and 3: Complete CalisthenicsThe Ultimate G
Page 6 and 7: Push-UpWide-Grip Push-UpClose-Grip
Page 8 and 9: Single-Leg Back LeverStraddle Back
Page 10 and 11: PrefaceThe journey I have taken to
Page 12 and 13: Every method to achieve awesome bod
Page 14 and 15: send me an email at completecalisth
Page 16 and 17: 1What Is Calisthenics?Firstly, it i
Page 18 and 19: other training disciplines.Another
Page 20 and 21: dumbbell or similar object in your
Page 22 and 23: the book, and although these build
Page 24 and 25: simply will not be able to perform
Page 26 and 27: There are six primary directions of
Page 28 and 29: Calisthenics, and by extension much
Page 30 and 31: require maintenance!In the next few
Page 32 and 33: Firstly, you can buy a pull-up bar.
Page 34 and 35: As you can see, I took a single pie
Page 36 and 37: the hands not moving from a set pos
Page 38 and 39: Part IINutrition, Rest, and Recover
Page 40 and 41: wherever you may be, or whatever yo
Page 42 and 43: muscle. Eating enough food that con
Page 44 and 45: considerably to your level of body
Page 46 and 47: 80:20 ruleIt may seem as though the
Page 48 and 49: screen will not be good for your ey
Page 50 and 51: unusual pain in them whatsoever, ce
Page 52 and 53: Part IIIPhysical PreparationIn this
Page 54 and 55:
MobilityOnce you have warmed up to
Page 57:
Scapula DipThe second scapula pushi
Page 61:
Scapula One-Arm Pull-UpOnce you hav
Page 65 and 66:
Armpit Foam RollingMost people are
Page 67 and 68:
Chest and Shoulder StretchOpening u
Page 71 and 72:
Core MobilityCore mobility is a lit
Page 73:
Lower-Body MobilityThe lower body i
Page 76 and 77:
Piriformis Foam RollingAs you start
Page 78 and 79:
Rollovers into Straddle SitRollover
Page 80 and 81:
Mountain ClimbersMountain climbers
Page 84 and 85:
Hip-Flexor StretchTight hip flexors
Page 86 and 87:
direction without restriction, and
Page 88 and 89:
After a while you will no doubt rea
Page 90 and 91:
Upper-Back StretchOnce you reach th
Page 92 and 93:
Forearm and Wrist Stretch 1Many of
Page 94 and 95:
Core StretchesIt is not only in the
Page 96 and 97:
Cobra StretchA well-known yoga pose
Page 98 and 99:
Lower-Body StretchesIn this section
Page 100 and 101:
Straddle StretchThe seated straddle
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Hip-Flexor StretchMost people’s h
Page 104 and 105:
Calf StretchThe calves, or the back
Page 106 and 107:
muscles to work against. It is no s
Page 108 and 109:
calisthenics is to try to perform e
Page 110 and 111:
Chapter 8: Muscle-UpsThis chapter c
Page 112 and 113:
pull-up, triceps dip, squat, and ma
Page 114:
5Push-UpsThe push-up is perhaps the
Page 117 and 118:
perform the push-up with your hands
Page 120 and 121:
Close-Grip Push-UpAnother variation
Page 123:
Archer Push-UpThe archer push-up is
Page 127:
body against the wall. To make this
Page 131:
Wrist Push-UpLike the fingertip pus
Page 136 and 137:
LaLanne Push-UpThe LaLanne push-up
Page 138 and 139:
One-Arm Push-UpThe one-arm push-up
Page 141:
One-Arm, One-Leg Push-UpOnce the on
Page 146:
Spider Push-UpThe spider push-up is
Page 150:
It is vitally important to lower yo
Page 154 and 155:
Again, as this is a power movement,
Page 156 and 157:
can perform the exercise on the gro
Page 158:
raised platform for the hands. Star
Page 162:
4. Once your chest reaches the bar
Page 166 and 167:
Negative Chin-UpAlthough many peopl
Page 170 and 171:
Static HoldsThe second method that
Page 172:
Teaching pointsAgain, if you strugg
Page 180:
Close-Grip Pull-UpOnce you are fami
Page 186:
In-Line Pull-UpThe in-line pull-up
Page 192:
L Pull-UpThe L pull-up has features
Page 197:
Finger Pull-UpFinger pull-ups are a
Page 203 and 204:
Clap Pull-UpThe clap pull-up is a f
Page 205 and 206:
Typewriter Pull-UpThe next exercise
Page 207 and 208:
Weighted Pull-UpAll of the pull-up
Page 210 and 211:
One-Arm Pull-UpThe one-arm pull-up
Page 213:
Rope/Towel-Assisted One-Arm Pull-Up
Page 217:
tendons and other connective tissue
Page 221:
hold the movement for 5 seconds, th
Page 227 and 228:
7DipsDips are the second group of p
Page 230 and 231:
Triceps DipOnce you have spent some
Page 233:
Front DipThe front dip is one other
Page 236 and 237:
1. Grasp the bar with an overhand g
Page 240 and 241:
False-Grip Muscle-UpWhile the fast
Page 243:
Working the TransitionThe transitio
Page 246:
The first problem, that of not bein
Page 250 and 251:
move your hands back toward the wal
Page 252 and 253:
progress you will need to practice
Page 254 and 255:
Part II: Learning how to balanceThe
Page 256:
3. Taking your hand off the floor w
Page 261:
Parallette HandstandThe second type
Page 264:
going until your head nearly touche
Page 267:
you are at balancing, the easier ha
Page 273 and 274:
Using Parallettes with No SupportAf
Page 277 and 278:
90-Degree Push-UpOnce all of the ha
Page 280 and 281:
10LeversThis next chapter contains
Page 282 and 283:
PlancheThe planche can be thought o
Page 284 and 285:
Using parallettes: Using parallette
Page 286 and 287:
Training time and volumeTraining th
Page 288:
Planche LeanAlthough the planche le
Page 292:
Tuck PlancheOnce you can hold the f
Page 295:
momentarily, then lower them back d
Page 299 and 300:
Straddle PlancheAfter you have beco
Page 301 and 302:
impressive, so this is a good targe
Page 303 and 304:
Kick throughsThe third method of le
Page 306:
From a handstandThe last and probab
Page 311:
Planche Push-UpAlthough holding eac
Page 315:
Vertical PullsThe most difficult as
Page 320:
Flat-Back Front LeverOnce you are c
Page 324 and 325:
Straddle Front LeverOnce you have s
Page 327:
Full Front LeverOnce you have built
Page 330:
Back LeverThe third lever-type exer
Page 336:
Tuck Back LeverOnce you have master
Page 340 and 341:
Single-Leg Back LeverOnce you are c
Page 343:
Full Back LeverOnce you can hold th
Page 347:
Tuck Half LeverThe aim of this firs
Page 351:
Half LeverOnce you have mastered th
Page 355:
Half-Lever ExtensionsAfter you have
Page 359:
Half-Lever SwimmersThe last variati
Page 363:
Vertical FlagTo start training the
Page 367:
Straddle FlagOnce you have built up
Page 372 and 373:
11Floor Core ExercisesAlthough it m
Page 374:
PlankThe first core exercise that w
Page 378:
CrunchAlthough I mentioned the crun
Page 382:
V-UpOnce you have gained some exper
Page 387:
Lying Leg ExtensionThe lying leg ex
Page 391:
ArchThe arch is the first exercise
Page 396:
Dragon FlagThis is the last of the
Page 400:
Tucked Dragon FlagAfter you have pe
Page 405:
Negative Dragon FlagOnce you have w
Page 408:
with your hands. To rectify this, s
Page 412:
12Leg-Raise ExercisesThe second gro
Page 415:
will need to pull down slightly wit
Page 421:
Window WipersWindow wipers are an a
Page 425 and 426:
SquatThe squat is one of the most b
Page 427:
LungeWhile squats are good for deve
Page 432:
Calf RaiseThe calves are involved i
Page 436:
Assisted Single-Leg SquatTo start y
Page 441:
Single-Leg SquatOnce you have spent
Page 445:
Hamstring CurlTraditionally the ham
Page 450 and 451:
Assisted Hamstring CurlOnce you can
Page 454:
Negative Hamstring CurlThe third st
Page 459 and 460:
14Conditioning ExercisesAlthough co
Page 463:
Jumping SquatNormal bodyweight squa
Page 467:
Squat ThrustSquat thrusts are a lit
Page 471:
BurpeesBurpees are perhaps the most
Page 477:
SprintsSprinting is perhaps one of
Page 481 and 482:
Part VTraining ProgramsNow that we
Page 483 and 484:
Increased athletic potentialIncreas
Page 485 and 486:
There is little point in simply per
Page 487 and 488:
Over- and UndertrainingAmong the ma
Page 489 and 490:
your hands.The examples I have just
Page 491 and 492:
Squats/lunges: three sets of as man
Page 493 and 494:
FridayThis should be the same as Tu
Page 495 and 496:
some repetitions done here; good ra
Page 497 and 498:
Saturday/SundayThese are both rest
Page 499 and 500:
FridayHuman-flag work: start right
Page 501 and 502:
The last training day in the progra
Page 503 and 504:
different reasons, so if you cannot
Page 505 and 506:
Secondly, you need to establish exa
Page 507 and 508:
Frequently Asked QuestionsOften, pe
Page 509 and 510:
Calisthenics is unique in that the
Page 511 and 512:
a little bit strange, but remember,
Page 515 and 516:
ResourcesCalisthenics and strength
Page 517 and 518:
strength-training and bodyweightexe
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Complete Calisthenics - Ashley Kalym

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