Bodyweight Evolution

Page 1: Introduction, Types of muscle contractions, Manipulating leverage, Time under tension. Page 2: Tempo, Progressive overload, Examples of progressive overload, Muscle soreness. Page 3: Muscle soreness, Mind muscle connection, Why bodyweight training is effective, Leg training. Page 4: Training program explained, Table headings, Example layouts 4 days training. Page 5: Example layouts 5 days training, Letter headings explained. Page 6: DOWN!, Accumulation, Modify exercise if too easy, Warm up protocol. Page 7: Wrist Flexion, Wrist Extension. Page 8: Shoulder Dislocate. Page 9: Chinups, Tuck-L Chinups. Page 10: Archer Chinups, Elevated Shoulder Pushups. Page 11: Bodyweight Rows 90°, Bodyweight Rows Legs Extended. Page 12: Diamond Pushups, Elevated Diamond Pushups. Page 13: L-Sit Low, L-Sit. Page 14: Hollow Body Hold, Jumping Squats. Page 15: Single Leg Box Squats, Assisted Single Leg Squats. Page 16: Single Leg Squats, Weighted Single Leg Squats. Page 17: Calf Raises, Single Leg Calf Raises. Page 18: Glute Ham Raise Hinge. Page 19: Glute Ham Raise Eccentric, Lunges. Page 20: Plank 1 Leg Hip Extension, Bulgarian Split Squats. Page 21: Alternate Lunge Jump, Dips, Straight Bar Dips. Page 22: Shoulder Width Pullups, Close Grip Pullups. Page 23: Explosive Switch Grip Chinups, Pushups. Page 24: Plyometric Pushups, Archer Pushups. Page 25: Tricep Extensions, Hanging Knee Raises. Page 26: Hanging Leg Raises, Handstand Shoulder Taps. Page 27: PB L-Sit to V-Sit raises, Archer Bodyweight Rows. Page 28: Chest to wall Handstand, Chest to wall Handstand Pushups. Page 29: Korean Dips, Handstand Wall Walks. Page 30: Chinup Hanging Leg Raises, Side to Side L-Sit. Page 31: Assisted Sissy Squat, Full Sissy Squat. Page 32: Lunge Isometric, Single Leg Balance. Page 33-34: Phase 1. Page 35-36: Phase 2. Page 37-40: Phase 3. Page 41: Conclusion.