Legend -- Common Abbreviations Handstand Chart – Muscles Emphasized: Anterior Deltoids, Traps, Trice

BW = Body Weight Column # 1 2 3

R = Rings Book Page # 318 336 341
PB = Parallel Bars FIG Level Handstands Rings HS Handstand Pushups
FL = Front Lever (also Floor with PB) 1 Wall HS Pike HeSPU
BA = Bent-Arm 2 Wall HS Box HeSPU
Basic
BB = Bent-Body Beg 3 Wall HS Wall HeSPU Ecc
SA = Straight-Arm 4 Free HS Wall HeSPU
SB = Straight-Body 5 Free HS R Shld Std Wall HSPU
Adv = Advanced 6 R Strap HS Free HeSPU
A Lvl Different
Str = Straddle 7 progressions to R HS Free HSPU
Int the One Arm
Deg = # of Degrees in Body/Hand Positioning 8
Handstand
RTO = Rings-Turned-Out 9
FG = False Grip 10 One Arm HS
B Lvl
HS = Handstand 11
Adv
HeSPU = Headstand Pushup 12
HSPU = Handstand Pushup 13
BL = Back Lever 14
C Lvl
Inv = Inverted Hang Elite 15
OAC = One-Arm Chin-up 16
PL = Planche
PU = Pushup This Chart is from Overcoming Gravity 2nd Edition on Amazon
PPPU = Pseudo Planche Pushup For more information including Table of Contents and Chapter 1 preview of Overcoming Gravity Seco
GH = German Hang http://stevenlow.org/book/
RC = Rope Climb http://amzn.to/2hxgCNc
OA = One-Arm http://stevenlow.org/wp-content/uploads/2017/02/OG2ChartsPrint.pdf
or Deltoids, Traps, Triceps, Body Control; L-sit, V-sit, and Manna Posterior Emphasize Deltoids and Back
4 5 6 7 8 9
349 352 353 360 369 379
Rings HSPU Press Press Handstands Rings Press HS Straight Arm Press HS L, Str-L, V, Manna
Tuck L-sit
.3x BW 1 Leg Bent L-sit
.43x BW L-sit
.55x BW Straddle L-sit
.68x BW BA BB Press Wall Str Press Ecc RTO L-sit
.8x BW L-Sit BA BB Press Chair Press Ele Str Std Str Press 45 deg V-sit
R Wide HSPU .9x BW CR SB Press Chair Illusion Str / Pike Std Press 75 deg V-sit
R Strap HSPU 1x BW BA SB Press R BA BB Press L-sit / Str-L Str Press 100 deg V-sit
R Free HSPU 1.08x BW HS EL HS R Dip to HS L-sit / Str-L Pike Press 120 deg V-sit
1.15x BW PB Dip SB to HS R BA SB Press R SA L-sit Str Press 140 deg V-sit
1.2x BW R HS EL HS R SA Str-L Str Press 155 deg V-sit
R Dip SB to HS R SA Pike Press 170 deg V-sit
Manna

w of Overcoming Gravity Second Edition see links below.

 Pulling Chart – Muscles Emphasized: Posterior Deltoids, Back and Scapular Muscles, Biceps, an
Column # 1 2 3 4 5
Book Page # 390 402 410 416 423
FIG Level Back Lever Front Lever FL Rows Rows Pull-ups
1 German Hang Row Ecc Jump Pull-ups
2 Skin the Cat Ring Rows Bar Pull-up Ecc
Basic
Beg 3 Tuck BL Wide Rows Bar Pull-ups
4 Adv Tuck BL Tuck FL Archer Rows L-Pull-ups
5 Straddle BL Adv Tuck FL Tuck FL Archer-in-Rows Pullover
6 Half Lay / 1 Leg BL Straddle FL Adv Tuck FL Str OA Rows
A Lvl
7 Full BL Half lay / 1 Leg FL Adv Tuck RC OA Rows
Int
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
Adv
12
13
14
C Lvl
Elite 15
16
Muscles, Biceps, and Forearms. Chest depending on the progression.
6 7 8 9 Column #
428 436 437 447 Book Page #
R Pull-ups + OAC Weighted Pull-ups Explosive Pull-ups Iron Cross FIG Level
1
Assisted Pull-ups Kip Pull-ups 2
Basic
1x Bodyweight Bar Pull-ups Beg 3
R L-Pull-ups 1.18x Bodyweight Kip Clap Pull-ups Rec PRE-REQs in 4
R Wide Pull-ups 1.35x Bodyweight Non-Kip Clapping Gray 5
R Wide L-Pull-ups 1.50x Bodyweight L-Clap Pull-ups 6
A Lvl
R Archer Pull-ups 1.65x Bodyweight Kip BTB Clap 7
Int
OAC Eccentric 1.78x Bodyweight L-Slap Abs 8
OAC 1.9x Bodyweight L-Slap Thighs Cross Progressions 9
OAC+15 lbs 2x Bodyweight Reg Slap Thighs Iron Cross Hold 10
B Lvl
OAC+25 lbs 2.1x Bodyweight 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 muscles, and Triceps. Some Back dep
1 2 3 4 5
457 472 478 483 485
Planche (PB/FL) Rings Planche PB/FL PL Pushups Rings PL Pushups Pushups
Regular Pushups
Diamond Pushups
Frog Stand Ring wide PU
SA Frog Stand Frog Stand Ring PU
Tuck PL SA Frog Stand RTO Pushups
Adv Tuck PL Tuck PL Tuck PL PU RTO Archer PU
RTO 40 Deg PPPU
Straddle PL Adv Tuck PL Adv Tuck PL PU Tuck PL PU RTO 60 Deg PPPU
Half Lay / 1 Leg RTO Maltese PU
Straddle PL Straddle PL PU Adv Tuck PL PU Wall PPPU
Full PL R Wall PPPU
SA Str PL to HS Half Lay / 1 Leg Half Lay / 1 Leg PL PU Straddle PL PU Wall Maltese PU
R Wall Maltese PU
R SA Str PL to HS Full PL Full PL PU Half Lay / 1 Leg PL PU
R SA SB to HS
RSA PL to HS Full PL PU
and Triceps. Some Back depending on the progression. Miscellaneous Chart – Mus
6 7 8 9 Column #
449 505 512 521 Book Page #
One Arm Pushups 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
Elevated OA PU 45 Deg Dips R L-Dips 1.38x BW 5
Straddle OA PU R Wide Dips 1.55x BW 6
A Lvl
Rings Str OA PU RTO 45 Deg Dips 1.7x BW 7
Int
Straight Body OA PU Wall OA Dips RTO 75 Deg Dips 1.85x BW 8
Rings SB OA PU 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 wheel for Core; Squat Progress
1 2 3 4 5
523 539 543 545 549
Muscle-ups / Inverted MUs Elbow Levers Flag Ab Wheel Rings Full Statics

25s Plank
MU Negatives 60s Plank
Kipping MU 1 Arm 1 Leg Plank
Muscle-ups Two-Arm EL Tuck Flag Knees Ab Wheel RTO L-Sit
Wide / No FG MU R Two-Arm EL Adv Tuck Flag Ab Wheel Ramp RTO Str-L
Strict Bar MU OA Straddle EL Straddle Flag Ab Wheel Ecc Back Lever
SFL MU ATPL / L-Sit MU OA SB EL Full Flag Full Ab Wheel Front Lever
OA Straight MU Ab Wheel + 20 lbs R 90 Deg V-Sit
Felge Bwd SB to Support One Arm Ab Wheel Iron Cross / Str PL
FL MU Str PL
Felge Bwd SB to HS

SB Rotation to HS Full Planche

Butterfly Mount
(L17) Elevator Inverted Cross
l for Core; Squat Progression and Legs work the Quads, Glutes, and Hamstrings Legs

6 7 8 1

551 560 569 N/A

Rings Kip Skills Rings Felge Skills Squats Glute Bridge

(Forward = Fwd) Parallel Squat L1 Glute Bridge

(Backward = Bwd) Full Squat L2 Elevated Shld and Legs

Side to Side Squat L3 Single Leg Bridge

Pistol L4 Weighted Glute Bridge

Felge Fwd Tuck to Support 1.2x BW Pistol L5

Kip to Support Felge Fwd Pike / Felge Bwd Tuck 1.35x BW Pistol L6

Back Kip to Support Felge Bwd Pike to Support 1.5x BW Pistol L7

1.65x BW Pistol L8

SA Kip to L-Sit 1.8x BW Pistol L9

SA Back Kip to Support Felge Fwd Straight to Support 1.9x BW Pistol L10

Back Kip to Handstand Felge Bwd Straight to Support 2x BW Pistol L11

Felge Bwd SB to HS L12

SA kip to V-Sit/Cross/L-Cross Felge Fwd SA to Cross L13

Back Kip to Cross/L-Cross Felge Fwd SA to Str PL L14

Back Kip to Straddle PL Felge Fwd SA SB to HS L15

L16
These are not in the book but are prop
https://www.reddit.com/r/overcominggrav
 Legs Core Core Core Core
2 3 4 5 6 7
N/A N/A N/A N/A N/A N/A
Natural Ham Curl Shrimp Squat Reverse Hyperextensions Hanging Leg Raises Dragon Flag
Floor tuck raises Floor tuck raises
Split Squat Full tuck R Hypers FL straight leg raise FL straight leg raise
Hip Hinge with Vertical Thighs Beginner Shrimp 90 Deg Bent Knee R Hypers Hang Knees to Chest Tuck Eccentric
Hip Hinge with Thighs at 45 Deg Intermediate Shrimp Full Reverse Hypers Hang Bent Leg Toes to bar Adv Tuck
Slow Eccentric to the Ground Advanced Shrimp Weighted R. Hypers Hang Str Leg Toes to bar One Leg / Straddle
Full Natural Ham Curl 2 Hand Shrimp Ankle Weight Toes to bar Full
Ham Curl with Arms Overhead Elevated Shrimp Weighted
Weighted Ham Curl Weighted Ele. Int. Shrimp

n the book but are proposed progressions

it.com/r/overcominggravity/comments/6obtmh/some_elements_that_may_be_worth_adding_into_the/
8
N/A
 EL = Elbow Lever
Ecc = Eccentrics DOWNLOAD THIS CHART: "File" > "Download as" > Choose the type of document
BTB = Behind the Back
Clap = Clapping your Hands Together More Printer friendly Charts (bymagnetoencefalografy): https://docs.google.com/spreadsheets/d/1M1cxENx9Y
Slap =Slapping your Hands on a Body Part
BWD = Backward Note 1: Formatting for color coding utilized from Phrakture's wife's typed up charts for OG1: https://docs.goog
FWD = Forward Note 2: SCROLL RIGHT for more progressions that aren't in the book, but will be useful for anyone who want
Shld Std = Shoulder Stand
om/spreadsheets/d/1M1cxENx9Ywz6Zp_a2ygKeO4PVlb-hfwQ7OP34SxBqBI/

harts for OG1: https://docs.google.com/spreadsheets/d/1tjAcd0u7pTTTdSlke5_8rGCo7afuR3xh23HnrVqwfNI/

ll be useful for anyone who wants to work exercises outside the book