BodyWeight Athletic Training Guide V1.0

Starting with my Bodyweight Athletic Guide is so simple and effective! With over 50 pages, each exercise provides a step by step guide, tips and common mistakes. It also includes many variations to help you take your training to the next level! Simple easy to follow exercises - - Midline stabilization and development - - Introduction into Calisthenics and other bodyweight exercises - - Improve athletic performance - - Burn fat and build quality lean muscle - - Learn calisthenics with proper technique - - Stretches to keep you mobile - - How and where to get started This Foundational Guide will provide the basic essentials to kick start your way into drastically improving your physique and fitness level. You will build a strong foundation and learn the bodyweight exercises that are foundational to help you progress effectively into more advanced movements. Warm up reference including: Pigeon Stretch Dragon Stretch Seated Straddle Saddle Supine Twist Puppy Dog Archer Eagle Including a step by step guide for mastering: Pull Ups Push Ups Dips Squats Hanging Leg Raises Handstands (Wall) Freestanding Handstands PREFACE 4 INTRODUCTION 5 CALISTHENICS WHAT IS IT? STREET WORKOUT LOCATION EQUIPMENT TRAINING GROUPS TYPES OF CHALK HANDS - TAKING CARE OF THEM MOBILITY/MUSCLE RELEASE RECOVERY INJURY PREVENTION NUTRITION STRETCHING 9 WARM UP MOBILITY/ACTIVATION STRETCHES PIGEON DRAGON SEATED STRADDLE SADDLE SUPINE TWIST PUPPY DOG ARCHER EAGLE MOVEMENTS 16 PULL UPS 32 INVERTED ROW PULL UP (BOX) PULL UP TEMPO (NEGATIVE) JUMPING PULL UP CHIN UP CHIN UP (AROUND THE WORLD) ISOMETRIC HOLDS WIDE GRIP PULL UP CLOSE GRIP PULL UP TOWEL PULL UP WEIGHTED PULL UP CHEST TO BAR PULL UP ARCHER PULL UP PUSH UPS HAND RELEASE PUSH UPS WIDE GRIP PUSH UPS DIAMOND PUSH UP ARCHER PUSH UP FINGERTIP PUSH UP WRIST PUSH UP DIPS 38 DIPS BOX DIPS STRAIGHT BAR DIPS SQUATS 42 AIR SQUAT (MEDICINE BALL/BOX) JUMPING AIR SQUAT BARBELL BACK SQUAT BARBELL/DB FRONT SQUAT LUNGES JUMPING LUNGES BOX JUMP HANGING LEG RAISES HANGING KNEE RAISES HANGING KNEES TO ELBOWS L-SIT HANG L-SIT PARALLETTES BUTTERFLY SIT UPS PLANK (SIDE CRUNCH) HOLLOW HOLDS SUPERMAN HOLDS V-SITS HANDSTANDS (WALL) 57 WALL WALK HANDSTAND KICK UPS HANDSTAND (FACING WALL) FREESTANDING HANDSTAND 61 TUCK HANDSTAND KICK UP HANDSTAND STRADDLE HANDSTAND STAG POSE HANDSTAND PARALLETTES HANDSTAND PARALLETTES HANDSTAND TUCK PARALLETTES STRADDLE HANDSTAND PARALLETTES STAG POSE LACHES 71 TAP SWING BEAT SWING RESOURCES 75