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@wildcatjim2014 Great job. One problem, the Advance Tuck FL Row links to just an Advanced Tuck FL, no row. Not sure if intentional, just pointing it out.

@zerbit

@peruss Currently 22. Started BW strength training at 16. See "Training History" section in the post.

@geekangel Fixed. Thanks!

@giants24 Two main points: Consistency is the most important part of any training. I've built up to decent strength quite a few times, only to have it regress after not training. Slow progress or even maintenance at some strength level is better than regression. Find a plan and stick with it...

@giants24 Glad it's helpful. I was the same way, which is why I experimented and wrote this. No solid tutorial that examines the Manna step-by-step. A lot of tutorials seem to be all over the place with easy exercises, then bam! you can do the move, when this isn't the case at all.

@onthepathtogod There's really no way to estimate, since there are so many variables—this goes for all exercise and progress. I've seen some people progress their mobility from average to excellent in a few months, while others take over a year to go from barely touching the ground to...

@johm I assume by "bent over or face down" you mean the shoulder flex pulls I mentioned. With standing extensions you are doing 100% of the work, whereas with the SFP there's little work involved getting the weight to the end ROM and holding it there is helped by lack of mobility. You can...

@betaninja Doesn't mean you can't be the first!

@sam2017 I don't think OAHS requires as much strength as you may expect - someone who can hold a few sets of 1:00+ min HS and can press (pike and Stalder) likely has the strength to hold a OAHS. The flexibility only truly requires open (180°) shoulders and ability to do a half straddle. Open...

@caralinewaterfalls I don't have a definitive answer, but my guesses are: Children have a much easier time gaining strength than adults (see "Results" section of this study). Their strength-mass ratios tend to be higher, which tremendously helps with bodyweight skills. Just look at this...

@dawn16 I started yelling (excitedly) afterwards, much to the dismay of my sleeping parents. My father came running in thinking something terrible had happened. Needless to say he was not nearly as excited as I was!

Back in 2016, I posted a Manna tutorial. Since then, I've revised it a bit. This is based on the route that I took, as well as what I would have done differently, so take the following with a grain of salt. What works for me may not for you, and vice versa. Indirect and directs progressions and...

@nyctophobia Victorian on parallel bars is significantly easier. I would get the FL (for the hollow body strength), then begin to train these in the tuck, etc. stages of development. https://www.gymnasticbodies.com/forum/topic/15524-victorian-training/#entry150995