Exercise X-Ray High - Volume Calisthenics Workouts I wanted to split the eBook in two pdf’s for simplicity and efficiency purposes –one providing the workout routines and this one, explaining all the exercises. Inside this pdf, you have all the information regarding:  Execution  Form  Range of motion  Other crucial details THANKS FOR PURCHASING! COPYRIGHTS © 2019 by Old School Calisthenic All rights reserved. No part of this eBook may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher. The advice of a medical professional should be sought before participating in any physical activity or exercise program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your own risk. We shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of this material, which is provided ‘’as is’’, and without warranties. We disclaim any warranties for the accuracy, applicability, fitness, or completeness of the contents of this eBook. The information contained is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this program, you are taking full responsibility for your actions. No part of this eBook may be copied, shared, or changed in any format, sold, or used in any way under any circumstances. High Volume Calisthenics Workouts was released on June 23, 2017. It is in the property of Old School Calisthenic company, registered in the country of Romania, city of Baia Mare. The eBook is published and can be bought from the official website only: www.oldschool-calisthenic.ro The author and writer is Adorian Moldovan, who is also the founder and athlete of Old School Calisthenic. Table of Content: Pull-Ups .................................................................................................................... 7 Wide Grip Pull-Ups ................................................................................................... 7 Chest-to-Bar Wide Grip Pull-Ups .............................................................................. 8 Close Grip Pull-Ups ................................................................................................. 10 Pull-Ups (the regular grip) ...................................................................................... 10 Chinups (the regular grip) ....................................................................................... 11 Chest-to-Bar Chinups .............................................................................................. 12 Commando Pull-Ups ............................................................................................... 13 Close Chinups ......................................................................................................... 15 Towel or Uneven Pull-Ups ...................................................................................... 16 Lever Pull-Ups ......................................................................................................... 19 Body Rows or Horizontal Pull-ups .......................................................................... 21 One-Arm Aussie/Australian Pull-ups ...................................................................... 24 Aussie/Australian Pull-ups ...................................................................................... 27 Bicep Curls .............................................................................................................. 30 Weighted Pull-Up Variations .................................................................................. 32 L-Sit Pull-Ups ........................................................................................................... 34 Dips ........................................................................................................................... 39 Regular Bodyweight Dips ........................................................................................ 39 Light –Weight Dips .................................................................................................. 40 Heavy –Weight Dips ............................................................................................... 42 Bench-Dips Variations ............................................................................................ 43 Front-Bar Dips ......................................................................................................... 46 Pushups .................................................................................................................. 48 Pushups (the regular form and grip) ...................................................................... 49 Pushups on Stripes/Rings/TRX ............................................................................... 50 Skull Crushers and Inclined Skull Crushers ............................................................. 51 Inclined Pushups on Rings or Stripes (TRX) ............................................................ 53 Handstand Pushups ................................................................................................ 54 Weighted Pushups (light) ....................................................................................... 57 Weighted Pushups (heavy) ..................................................................................... 58 Pushups Variations (Leg Elevated) ......................................................................... 60 Diamond Pushups ................................................................................................... 61 Uneven Pushups ..................................................................................................... 64 Lever Pushups ......................................................................................................... 64 One-Arm Pushups ................................................................................................... 66 Triceps Extensions .................................................................................................. 67 Plank-to-Pushups .................................................................................................... 68 Declined Pushups ................................................................................................... 69 Incline Pushups ....................................................................................................... 70 Incline Narrow Pushups .......................................................................................... 72 Deep Wide Pushups ................................................................................................ 73 Wide Pushups ......................................................................................................... 74 Pike Pushups ........................................................................................................... 75 Pushups (Feet Elevated on a Wall) ......................................................................... 75 Leg Raises & ABS Exercises ............................................................................ 78 Toes-to-Bar / Full Leg Raises................................................................................... 78 V-Raises .................................................................................................................. 80 Knees-to-Chest ....................................................................................................... 82 Leg Raises (Regular) ................................................................................................ 84 Knee Raises ............................................................................................................. 87 Windshield Wipers ................................................................................................. 90 Knees-to-Chest –to-L sit ......................................................................................... 92 L-Sits ....................................................................................................................... 93 Floor Leg Raises ...................................................................................................... 94 Floor Knees-to-Chest .............................................................................................. 96 Floor Knee Raises .................................................................................................... 97 Sit-Ups / Crunches Variations ................................................................................. 98 Side Planks ............................................................................................................ 100 Planks .................................................................................................................... 101 Flutter Kicks .......................................................................................................... 102 Mountain Climbers ............................................................................................... 103 TRX Sit-Ups ........................................................................................................... 104 Squats and Variations .................................................................................... 106 Burpees ................................................................................................................. 106 Full Burpees .......................................................................................................... 108 High Jumps............................................................................................................ 111 Frog Jumps ............................................................................................................ 112 Crouch Walk ......................................................................................................... 113 Alternative Jumping Lunges ................................................................................. 115 Walking Lunges ..................................................................................................... 116 Squats (regular) .................................................................................................... 119 Jump Squats .......................................................................................................... 120 Sumo Squats ......................................................................................................... 122 Close Squats .......................................................................................................... 123 Isometric Squat Hold ............................................................................................ 124 Lightweight Squats ............................................................................................... 124 Heavyweight Squats ............................................................................................. 125 One-Leg Squats ..................................................................................................... 128 Pistol Squats (Strict Form) .................................................................................... 130 Assisted Pistol Squats (TRX, Rings, Bars) .............................................................. 131 Assisted Squats (regular) ...................................................................................... 134 Bulgarian Splits ..................................................................................................... 134 Box Jumps ............................................................................................................. 136 Uphill Frog Jumps ................................................................................................. 138 Stairs Jumps and Stairs Running ........................................................................... 140 Other Various Exercises ................................................................................ 142 Jumping Jacks ....................................................................................................... 142 Deadlifts (lightweight) .......................................................................................... 143 Jump Rope ............................................................................................................ 145 Hill Sprints ............................................................................................................. 145 Trail Run ................................................................................................................ 147 Sprints or Running on Track ................................................................................. 148 Backward Running/Sprints on Peaks .................................................................... 149 Sprints against Resistance .................................................................................... 150 Full Bridges ........................................................................................................... 150 Short Bridges ........................................................................................................ 152 One-Leg Short Bridges .......................................................................................... 153 Pull-Ups If you own no fixed bars, attend no gym, or have no near calisthenics playground, then buy a $20 pair of gymnastic rings – they serve the same purpose! Wide Grip Pull-Ups Wide grip pull-ups utilize a full arms opening, making it practical for strengthening the tendons too. It engages the lats, delts, and upper back to a very high degree. Of course, pull-ups also contract the midsection, and every pull-up variation will put a lot of emphasizing on biceps and forearms. I usually pick wide pull-ups for my upper-body strength and muscles but more so for lats and delts in combination with other shoulder and back exercises. Wide pull-ups stand among the toughest variations from all. If you find them a real challenge, then your weekly training log should include them. Range of motion: arms fully extended and chin over the bar Form: analyze the picture! Chest-to-Bar Wide Grip Pull-Ups A slightly different variation from wide-grip pull-ups with a higher range of motion are the chest-to-bar wide grip pull-ups. On the concentric movement, touch the bar with your chest. Those few extra centimeters require a lot more strength and explosiveness. Therefore, if you will train your dynamic force and power, then extend the range of motion and pull in full potential, every repetition. It will drain you of energy, strength will drop more rapidly, and this will limit the number of reps you can do in a set. But for strength purposes, you don't need many reps per set. Both maximal strength and dynamic strength, or power (explosiveness), can be trained with fewer but more controlled reps. Therefore, begin every set fresh. With a reduced number of reps per set, you build up the volume by adding more sets. Over 4-5 and maximize recovery with longer breaks. I usually start my pull-up session with this variation. As I get tired, I continue doing a normal range of motion. Close Grip Pull-Ups I use close-grip pull-ups to target my forearms, shoulders, trapezes — basically, the whole upper back. Pull up in full capacity and touch your wrists with the chest. The form doesn't feel as natural withholding on this grip. You have to lock your shoulders to protect them. It will limit a little how fully you can extend the arms. Even so, keep them as stretched as possible, having the shoulders locked: Pull-Ups (the regular grip) When I refer to regular pull-ups, I mean the normal grip (see the picture below). This grip may be the most natural of them all. Chin over the bar and arms fully stretched. Bring your chest in front for as much as possible: