Overcoming Gravity 2nd Edition Exercise Charts
Overcoming Gravity 2nd Edition Exercise Charts
Overcoming Gravity 2nd Edition Exercise Charts
Elite
Pulling Chart – Muscles Emphasized: Posterior Deltoids, Back and Sca
Column # 1 2 3
Book Page # 390 402 410
FIG Level Back Lever Front Lever FL Rows
1 German Hang
2 Skin the Cat
Basic 3 Tuck BL
4 Adv Tuck BL Tuck FL
5 Straddle BL Adv Tuck FL Tuck FL
6 Half Lay / 1 Leg BL Straddle FL Adv Tuck FL
A Lvl 7 Full BL Half lay / 1 Leg FL Adv Tuck RC
8 BL Pullout Full FL Straddle FL
9 GH Pullout FL to Inverted Str FL RC
10 BA Pull-up to BL Hang Pull to Inv Full FL
B Lvl 11 HS Lower to BL Circle FL FL RC
12
13
14
C Lvl 15
16
erior Deltoids, Back and Scapular Muscles, Biceps, and Forearms. Chest depending on the progress
4 5 6 7
416 423 428 436
Rows Pull-ups R Pull-ups + OAC Weighted Pull-ups
Row Ecc Jump Pull-ups
Ring Rows Bar Pull-up Ecc Assisted Pull-ups
Wide Rows Bar Pull-ups 1x Bodyweight
Archer Rows L-Pull-ups R L-Pull-ups 1.18x Bodyweight
Archer-in-Rows Pullover R Wide Pull-ups 1.35x Bodyweight
Str OA Rows R Wide L-Pull-ups 1.50x Bodyweight
OA Rows R Archer Pull-ups 1.65x Bodyweight
OAC Eccentric 1.78x Bodyweight
OAC 1.9x Bodyweight
OAC+15 lbs 2x Bodyweight
OAC+25 lbs 2.1x Bodyweight
pending on the progression. Pus
8 9 Column #
437 447 Book Page #
Explosive Pull-ups Iron Cross FIG Level
1
Kip Pull-ups 2
Basic
Bar Pull-ups Beg 3
Kip Clap Pull-ups 4
Rec PRE-REQs in Gray
Non-Kip Clapping 5
L-Clap Pull-ups 6
A Lvl
Kip BTB Clap 7
Int
L-Slap Abs 8
L-Slap Thighs Cross Progressions 9
Reg Slap Thighs Iron Cross Hold 10
B Lvl
Non-Kip BTB Clap Cross to Back Lever 11
Adv 12
Iron Cross Pullouts 13
Hang Pull to Back Lever 14
C Lvl
Butterfly Mount Elite 15
Support to Hang to Cross 16
Pushing Chart – Muscles Emphasized: Anterior Deltoids, Chest, Scapular muscle
1 2 3
457 472 478
Planche (PB/FL) Rings Planche PB/FL PL Pushups
Frog Stand
SA Frog Stand Frog Stand
Tuck PL SA Frog Stand
Adv Tuck PL Tuck PL Tuck PL PU
Full PL PU
nding on the progression. Miscellaneous Char
7 8 9 Column #
505 512 521 Book Page #
Dips Ring Dips Weighted Dips FIG Level
PB Jump Dips Support Hold 1
PB Dips Ecc RTO Support Assisted Dips 2
Basic
PB Dips R Dips Ecc Dips Beg 3
L-Dips R Dips 1.2x BW 4
45 Deg Dips R L-Dips 1.38x BW 5
R Wide Dips 1.55x BW 6
A Lvl
RTO 45 Deg Dips 1.7x BW 7
Int
Wall OA Dips RTO 75 Deg Dips 1.85x BW 8
Side OA Dips RTO 90 Deg Dips 2x BW 9
RTO 90 + 30 Dips 2.13x BW 10
B Lvl
RTO 90 + 50 Dips 2.25x BW 11
Adv
RTO 90 + 65 Dips 12
RTO 90 + 75 Dips 13
RTO 90 + 82 Dips 14
C Lvl
RTO 90 + 86 Dips Elite 15
RTO 90 + 88 Dips Maltese (L17) 16
Miscellaneous Chart – Muscle-ups, Elbow Levers, Flags, and Combinations Push and Pull; Ab whee
1 2 3 4
523 539 543 545
Muscle-ups / Inverted MUs Elbow Levers Flag Ab Wheel
25s Plank
MU Negatives 60s Plank
Kipping MU 1 Arm 1 Leg Plank
Muscle-ups Two-Arm EL Tuck Flag Knees Ab Wheel
Wide / No FG MU R Two-Arm EL Adv Tuck Flag Ab Wheel Ramp
Strict Bar MU OA Straddle EL Straddle Flag Ab Wheel Ecc
SFL MU ATPL / L-Sit MU OA SB EL Full Flag Full Ab Wheel
OA Straight MU Ab Wheel + 20 lbs
Felge Bwd SB to Support One Arm Ab Wheel
FL MU Str PL
Felge Bwd SB to HS
SB Rotation to HS
Butterfly Mount
(L17) Elevator
h and Pull; Ab wheel for Core; Squat Progression and Legs work the Quads, Glutes, and Hamstrings
5 6
549 551
Rings Full Statics Rings Kip Skills
RTO L-Sit
RTO Str-L Kip to Support
Back Lever Back Kip to Support
Front Lever
R 90 Deg V-Sit SA Kip to L-Sit
Iron Cross / Str PL SA Back Kip to Support
Back Kip to Handstand
SA kip to V-Sit/Cross/L-Cross
Full Planche Back Kip to Cross/L-Cross
Back Kip to Straddle PL
Inverted Cross
nd Legs work the Quads, Glutes, and Hamstrings
7 8
560 569
Rings Felge Skills Squats
(Forward = Fwd) Parallel Squat L1
(Backward = Bwd) Full Squat L2
Side to Side Squat L3
Pistol L4
Felge Fwd Tuck to Support 1.2x BW Pistol L5
Felge Fwd Pike / Felge Bwd Tuck 1.35x BW Pistol L6
Felge Bwd Pike to Support 1.5x BW Pistol L7
1.65x BW Pistol L8
1.8x BW Pistol L9
Felge Fwd Straight to Support 1.9x BW Pistol L10
Felge Bwd Straight to Support 2x BW Pistol L11
Felge Bwd SB to HS L12
Felge Fwd SA to Cross L13
Felge Fwd SA to Str PL L14
Felge Fwd SA SB to HS L15
L16
Legs Legs Core
1 2 3
N/A N/A N/A
Glute Bridge Natural Ham Curl Shrimp Squat
Glute Bridge
Elevated Shld and Legs Split Squat
Single Leg Bridge Hip Hinge with Vertical Thighs Beginner Shrimp
Weighted Glute Bridge Hip Hinge with Thighs at 45 Deg Intermediate Shrimp
Slow Eccentric to the Ground Advanced Shrimp
Full Natural Ham Curl 2 Hand Shrimp
Ham Curl with Arms Overhead Elevated Shrimp
Weighted Ham Curl Weighted Ele. Int. Shrimp
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