Awesome spreadsheet to find new exercises or find out what you should now progress to

[chris379]

Hey all - Ive been struggling to find new exercises which fit the following criteria:

A = I can do

B = Its a sufficient challenge for my strength

This spreadsheet is a great help if you are the same as me!

https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid



EDIT:

- The original creator of this sheet was @jellybug78 (I just shared! - please thank him)!

- Changed the first two lines to make it clear that the sheet is useful if you have these problems (not as a progression tool)

- Yes you can download it > Open link > Top left click "File" > Download. It seems the file is very busy right now, can someone who already have the file upload it to a sharing website and Ill put the link here?

- Yes Im an amateur too this is supposed to help us become better! Im videoing a new challenge each week >

 

[dawn16]

@chris379 Oh this is mad, thanks brother!

 

[petroula]

@chris379 Excellent spreadsheet! I've been using it a bunch. Gonna drop some more resources in the comments.

/@jellybug78 made this one, there's some discussion if you check his post history

Here's one by @hannah97 which is a cool web-type thingy ://www.reddit.com/r/bodyweightfitness/comments/awm9my/bodyweight_skill_tree_follow_upupdate/

and of course the original Overcoming Gravity chart: https://docs.google.com/spreadsheet...qcw1oeEBPRh8mxngqrCz2YnVg/edit#gid=2032740838

 

[setsurinvuch]

@chris379 I have printed that about a year ago in 4x A4 papers, glued it together and taped it in my wardrobe. It's awesome to go there from time to time to mark a new exercise/skill as accomplished. Also, many times when I'm feeling kind of down, getting to look at how many things I achieved in these trees makes me feel better.

 

[chris379]

@setsurinvuch what an amazing idea!

 

[daveris]

@setsurinvuch Great idea, dude. I think I'll do it as well.

 

[setsurinvuch]

@daveris Happy cake day!

 

[tameru]

@setsurinvuch Can you send photo so I can print?

 

[dawn16]

@chris379 Was feeling really discouraged because some of the recommended progressions were too big of a jump for me to make (i.e. scapular pulls to pull-up negatives). This is awesome; thank you!

 

[chris379]

@dawn16 No problem just sharing the love

 

[laarni]

@chris379 need this on the sidebar

 

[petroula]

@laarni It's in the wiki

 

[jambles3332]

@chris379 great chart, I have to admit, I don't now what is more demotivating, seeing that I'm still at beginner in most caterogies after 2 years, or seeing that so many exercises need equipment I do not have nor the room to get them...

 

[williamt]

@jambles3332 As far as equipment goes, it seems like a pair of rings would cover the entire chart, no?

 

[jambles3332]

@williamt but you also need something to mount them. I have some rings, but the only thing I have to mount them allows only a very limited range of motion. So e.g. ring dips with knees tucked in.

My pull up progression hence uses weights....I would love to be able to do those asimetric movements

 

[jojofromrichmond]

@jambles3332 Yeah I don't trust the flimsy as fuck doors in my apartment to stay secure for any TRX equipment, pretty sad. Roll on end of 'rona

 

[joevic]

@jojofromrichmond There are bars that squeeze between two walls instead of hang on door frames

My door frames are too shit to hang anything on them too, but this kind of bar worked out and they are cheap

Its really unlikely you dont have somewhere for one of those. Even the door frame is usually good enough and then you can hang rings on it too

If you are not too heavy (>100kg or so i stimate) you dont even need to drill holes for the bar stops to secure the bar a little more

 

[daveris]

@joevic Yep, mine didn't come with the drills and the only thing that I do before use it is make sure that is tight.

 

[joevic]

@daveris I do it too now... After i fell once

 

[chris379]

@jambles3332 Im new too... so i expected that haha. Its better to know where you are and aim high.... than think your high and do nothing!