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Exercises

書籍リンク​

どの項の話か​

5章 〜 14章

Fundamental Five​

  • Push-ups : 20
  • Pull-ups : 10
  • Triceps dips : 10
  • Hanging knee raises : 10
  • Squats : 25

5. Push-Ups​

  1. Push-Up
  2. Wide-Grip Push-Up
  3. Close-Grip Push-Up
  4. Deep Push-Up
  5. Archer Push-Up
  6. Wall Push-Up (足を壁につく。プランシェへの導入となる)
  7. Fintertip Push-Up
  8. Wrist Push-Up
  9. Pseudo-Planche Push-Up (手を腹の下辺りに)
  10. LaLanne Push-Up (立ちコロ風)
  11. One-Arm Push-Up
  12. One-Arm, One-Leg Push-Up
  13. Superman Push-Up
  14. Spider Push-Up
  15. Crap Push-Up
  16. Back-Clap Push-Up
  17. Double-Clap Push-Up
  18. Triple-Clap Push-Up

6. Pull-Ups​

  1. Rows
  2. Chin-Up (＝逆手)
  3. Negative Chin-Up (＝逆手)
  4. Static Holds
  5. Pull-Up (＝順手)
  6. Wide-Grip Pull-Up
  7. Close-Grip Pull-Up
  8. Behind-the-Neck Pull-Up
  9. In-Line Pull-Up
  10. Rock-Climber Pull-Up (＝Archer？)
  11. L Pull-Up (＝L-sit しながら)
  12. Horizontal Pull-Up
  13. Finger Pull-Up
  14. Rope/Towel Pull-Up
  15. Clap Pull-Up
  16. Typewriter Pull-Up
  17. Weighted Pull-Up
  18. Finter-Assisted One-Arm Pull-Up
  19. Rope/Towel-Assisted One-Arm Pull-Up
  20. Negative One-Arm Pull-Up
  21. Static Holds (One-Arm)
  22. One-Arm Pull-Up

7. Dips​

  1. Box Dip
  2. Triceps Dip ★
  3. Front Dip

8. Muscle-Ups​

  1. Normal Muscle-Up
  2. False-Grip Muscle-Up

9. Handstands​

  1. Wall Walks
  2. Wall-Supported Handstand
  3. Floor Handstand
  4. Parallette Handstand
  5. Handstand Push-Ups - Using the Floor with Wall Support
  6. Handstand Push-Ups - Using the Floor with No Support
  7. Handstand Push-Ups - Using Parallettes with Wall Support
  8. Handstand Push-Ups - Using Parallettes with No Support
  9. 90-Degree Push-Up

10. Levers​

Planche​

  1. Planche Lean
  2. Frog Stand
  3. Tuck Planche
  4. Flat-Back Planche
  5. Single-Leg Planche
  6. Straddle Planche
  7. Full Planche
  8. Planche Push-Up

Front Lever​

  1. Vertical Pulls
  2. Tuck Front Lever
  3. Flat-Back Front Lever
  4. Single-Leg Front Lever
  5. Straddle Front Lever
  6. Full Front Lever
  7. Front-Lever Pull-Up

Back Lever​

  1. German Hang
  2. Tuck Back Lever
  3. Flat Back Lever
  4. Single-Leg Back Lever
  5. Straddle Back Lever
  6. Full Back Lever

Half Lever​

  1. Tuck Half Lever
  2. Angled Half Lever
  3. Half Lever
  4. Floor Half Lever
  5. Half-Lever Extensions
  6. Half-Lever Bicycles
  7. Half-Lever Swimmers

Human Flag​

  1. Vertical Flag
  2. Tucked Flag
  3. Straddle Flag
  4. Human Flag

11. Floor Core Exercises​

  1. Plank
  2. Side Plank
  3. Crunch
  4. Dish
  5. V-Up
  6. Sit-Up
  7. Lying Leg Extension
  8. Extended Plank
  9. Arch
  10. Rear Support
  11. Candlestick
  12. Tucked Dragon Flag
  13. Single-Leg Dragon Flag
  14. Negative Dragon Flag
  15. Dragon Flag
  16. Dragon-Flag Swimmers

12. Leg-Raise Exercises​

  1. Hanging Knee Raise
  2. Hanging Leg Raise
  3. Window Wipers

13. Lower-Body Exercises​

  1. Squat
  2. Lunge
  3. Bridge
  4. Calf Raise
  5. Assisted Single-Leg Squat
  6. Single-Leg Box Squat
  7. Single-Leg Squat
  8. Weighted Single-Leg Squat
  9. Piked Hamstring Curl
  10. Assisted Hamstring Curl
  11. Negative Hamstring Curl
  12. Hamstring Curl

14. Conditioning Exercises​

  1. Star Jumps
  2. Jumping Squat
  3. Jumping Lunge
  4. Squat Thrust
  5. Mountain Climbers
  6. Burpees
  7. Bastards
  8. Sprints
  9. Bear Crawls
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