Author(s): Daniel Vadnal, Metin Dabak
Year: 2013
Language: English
Pages: 44
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.
