A Primer, Bodyweight Basics

DYNAMIC STRETCHES
SCAPULA PULL UP
A great way to strengthen the
scapula, while emulating the start
of the pull up position. Useful for
building grip strength too as you’ll
be hanging off the bar.
Start by hanging from the
bar, with your scapula
elevated (near your ears,
gravity does this for you)
This is a Dead Hang
Then move to an active hang
position, depressing the
scapula pulling the shoulders
DOWN (fighting gravity).
This is an Active Hang
If you’re experiencing joint or tendon pain, rest. If your elbows feel sore, rest. Do not push
your body excessively when doing advanced calisthenics moves. They are extremely taxing
on the body (and the central nervous system) so you will need to listen to your body and
get plenty of rest.
CHEST STRETCH
Start with your hands in front
of you at shoulder level, keeping
the arms straight, bring the
hands back to shoulder level
(further if possible) and return
them to the starting position.
BODYWEIGHT 9