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--- a/Personal/Areas/Exercise/Exercise.md
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+
+[[Run Less Run Fast.pdf]]
+
+<https://mzfit.app/w/youtube/watch?v=AsAYoNhdLJA>
+## Alternatives for when it is Raining
+Hiit via YouTube
+<https://mzfit.app/w/youtube/watch?v=zcpAyFLxI0c>
+
+## Flexability
+<https://www.reddit.com/r/flexibility/wiki/starting_to_stretch/>
+[[Starting to stretch.png]]
+
+<https://youtu.be/VVPyAU4l-sw?si=pRTsSMP5xl2Du-dW>
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
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+<https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension>
+## Main Progression:
+
+### [**Plank**](https://www.youtube.com/watch?v=kL_NJAkCQBg)
+
+- Work up to a 30s hold then move on to your ring rollouts
+- You're only doing the planks, don't do every drill in the video.
+
+### [**Ring Ab Rollouts**](https://www.youtube.com/watch?v=LBUfnmugKLw)
+
+- Elbows should stay straight
+- Remain in a hollow body position (ribs down, butt tucked)
+- Keep your hands as close as your overhead mobility will allow.
+- Higher ring position will make this easier. Elevating the feet will make it harder.
+
+## Alternate Progressions:
+
+Once you've reach a 30second plank you can choose one of alternative progression if you don't want to do Ring Rollouts:
+
+### Alternate Path 1:
+
+#### [**Kneeling Ab Wheel Rollouts**](https://www.youtube.com/watch?v=uYBOBBv9GzY)
+
+- Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
+- Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.
+
+#### [**Standing Ab Wheel Rollouts**](https://www.youtube.com/watch?v=uYBOBBv9GzY)
+
+- Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
+- Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.
+
+### Alternate Path 2:
+
+#### [**Tucked Hanging Leg Raises**](https://www.youtube.com/watch?v=Gw3RyyARhBQ)
+
+- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
+- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
+
+#### **Pike Hanging Leg Raises Negative**
+
+- Perform a Tucked Leg Raise then straighten your legs and perform a straight legged negative.
+- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
+- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
+
+#### [**Straight Hanging Leg Raises**](https://www.youtube.com/watch?v=QyVq5oUBpss)
+
+- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
+- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
+
+### Alternate Path 3:
+
+#### [**Pike Compressions**](https://youtu.be/G1_EoDs-G7E?t=251)
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
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+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
+### Main progression:
+
+#### [**Banded Pallof Press**](https://www.youtube.com/watch?v=AH_QZLm_0-s)
+
+- These are performed under control with a short pause when your arms are fully extended
+
+### Alternate progressions:
+
+#### Alternate Path 1:
+
+##### [**Assisted Knee Copenhagen Plank**](https://i.imgur.com/6vOLzTC.jpg)
+
+- Lower leg should give the minimum assistance you need.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Knee Copenhagen Plank**](https://i.imgur.com/OeX4Vp8.jpg)
+
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Assisted Copenhagen Plank**](https://i.imgur.com/AnG77AG.jpg)
+
+- Lower leg should give the minimum assistance you need.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Copenhagen Plank**](https://i.imgur.com/zym6TYb.jpg)
+
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Copenhagen Plank with Movement**](https://www.youtube.com/watch?v=1NNqUQvMYGc)
+
+- Tuck your free leg to your chest and return to neutral under control.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+#### Alternate Path 2:
+
+##### [**Ring Pallof Press**](https://www.youtube.com/watch?v=YSN3rqhYlKU)
+
+- You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
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+<https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip/>
+
+## General Form Cues
+
+- Straight or slightly hollow body. No bending at the hips!
+- Lock out the arms and depress the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
+- Go as far down as you can
+- Elbows in
+
+## Recommended Progression
+
+### [**Parallel Bar Support Hold**](http://antranik.org/wp-content/uploads/2014/01/antranik-holding-support-hold-on-parallel-bars.jpg)
+
+- Work up to 3 sets of 1 minute holds for this progression
+- [_What if I don't have parallel bars?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_parallel_bars.3F)  
+    
+- If you can't hold yourself up at all, consider using bands or your feet to assist you until you gain the necessary strength.
+
+### [**Negative Dips**](https://www.youtube.com/watch?v=T3Scqw1BbCc)
+
+- This exercise is only the descent. To get to the starting position you can jump or use a box or anything.
+- Lower yourself with control. Work up to 10 sec descents
+
+### [**Parallel Bar Dips**](https://www.youtube.com/watch?v=2z8JmcrW-As)
+
+- See general form cues.
+
+### **Weighted Dips**
+
+- See general form cues
+- You can do this progression in place of ring dips.
+- We recommend to add weight to parallel bar dips first instead of ring dips.
+
+## Alternative Progression Paths:
+
+After you reach 3x8 Parallel Bar dips, you can choose one of these paths if you don't want to do weighted dips:
+
+### Alternate Path 1:
+
+#### [**Ring Dips**](http://www.youtube.com/watch?v=2Vymm8nH4wM)
+
+- **_Prerequisite:_** 3x8 PB Dips + 60sec RTO Support Hold (from [Warmup](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support))
+- Starting from a support position with the rings turned out, perform a dip. It's okay if the rings turn in, just make sure you turn them out at the top.
+- [_What if I don't have rings?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_rings.3F)  
+    
+- [_What does rings turned out/RTO mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)  
+
+#### [**Rings RTO Dips**](https://www.youtube.com/watch?v=WGbtrkzIiOA&t=60s)
+
+- Keep the rings turned out during the _entire_ dip. You will need to lean your body or pike your hips to compensate for the ring turn
+
+### Alternate Path 2:
+
+#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
+
+---
+
+## Equipment
+
+- ## What if I don't have parallel bars?
+    
+    - You can use two chairs to do dips on. Put some weight on the seats if you're afraid of them falling over. Another option is to find a counter top that makes a 90 degree angle, and do dips in that corner. You can also try to find two tables of the same height and do dips that way. Be creative!
+    - If you have rings, this will be MUCH harder, but if you build up to a solid RTO support hold _first_, you might be able to safely work negative ring dips. However, it's highly recommended you find a way to do parallel bar dips before moving to ring dips for increased safety.
+- ## What if I don't have rings?
+    
+    - Beyond parallel bar dips, there's not a whole lot of dipping you can do, except for weighted dips (which are a great exercise).
+    - If you don't have rings or weights, we recommend you utilize the **[handstand pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/HSPU) after mastering parallel bar dips.**
+
+## Frequently Asked Questions
+
+### Why no [bench dips?](http://i.imgur.com/PeZdiQ8.jpg)
+
+The movement pattern for bench dips is quite different due to different joint angles, which results in a very low carry over to real dips. Working on pushing strength in general with [the pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup) to meet the prerequisites will accomplish the same.
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
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+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
+### Main Progression:
+
+#### [**Reverse Hyperextension**](https://www.youtube.com/watch?v=ZeRsNzFcQLQ&)
+
+- Keep your butt tucked
+
+### Alternate Progression Path:
+
+#### Alternate Path 1:
+
+##### [**Arch Raises**](https://youtu.be/OgyqYuh41Mw?t=3m40s)
+
+- **Only** do the lower-body raises in this video
+
+##### [**Arch Body Hold**](https://youtu.be/OgyqYuh41Mw)
+
+- Ok, _now_ you can do the rest of the video
+
+##### [**Arch Body Rocks**](https://www.youtube.com/watch?v=FazlcjNXMwA)
+
+#### Alternate Path 2:
+
+##### [**Hyper Extension**](https://www.youtube.com/watch?v=ph3pddpKzzw)
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
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+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge/
+## Recommended Progression
+
+### [**Romanian Deadlift**](https://gfycat.com/BlueUltimateBaiji)
+
+- Stand up straight. Brace and squeeze your butt to flatten your low back (neutral spine to maybe slightly arched).
+- Send your butt back and lean your torso forward to avoid falling over
+- You can place the hands on your chest and abdomen for feedback or let them hang by your sides.
+
+_Note_: The GIF is "robotic" for demonstration purposed, your execution should be smooth.
+
+### [**Single Legged Deadlift**](https://www.youtube.com/watch?v=iDV8r5u6En0)
+
+- Please ignore the barbell.
+- If you lack the balance to perform these with a leg in the air, you can use an arm to brace yourself against a surface or you can straddle your legs to help with balance. [Example](https://i.imgur.com/VUF6VLa.jpg)
+
+### [**Banded Nordic Curl Negatives**](https://www.youtube.com/watch?v=HUXS3S2xSX4)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Squeeze your butt to keep your hips extended
+- Slowly lower your torso, avoiding piking at the hips
+- Do a little push-up when you reach the bottom to get back to the top and "skip" the concentric
+
+### [**Banded Nordic Curl**](https://www.youtube.com/watch?v=HUXS3S2xSX4)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Squeeze your butt to keep your hips extended
+- Slowly lower your torso, avoiding piking at the hips
+
+_Note:_ Repeat these two progressions with weaker bands until you can move on
+
+### [**Nordic Curls**](https://www.youtube.com/watch?v=d8AAPcYxPo8)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Squeeze your butt to keep your hips extended
+- Slowly lower your torso, avoiding piking at the hips
+
+## Alternate Progression Paths
+
+After Single Legged Deadlifts, you can choose one of these instead of Banded Nordic Negatives:
+
+### Alternate Path 1:
+
+### **[Floor Slide Progressions](https://www.youtube.com/watch?v=Dlazt593cuA)**
+
+- This exercise can bridge the gap between SLDL and Nordic Curls
+- You will need a towel, socks, sliders, carpet etc. material which allows you to perform this movement smoothly.
+- Keep PPT/Neutral Pelvis. Hands supporting at sides for support as needed.
+- Ascend by squeezing glutes, pulling your ankles to your glutes, contracting your hamstrings.
+- Descend by sliding ankles out under control.
+
+**[Negative Hamstring Slide](https://www.youtube.com/watch?v=OY8Jci5KJdM)**
+
+- Start in the top position of a glute bridge, slide legs out under control until your butt touches the ground/knees are extended.
+- Return to starting position and repeat for desired reps.
+
+**[Hamstring Slide](https://www.youtube.com/watch?v=Dlazt593cuA)**
+
+- As before, but pull ankles back to glutes after eccentric movement, contracting the hamstrings and glutes.
+
+**[Eccentric Single Leg Sliding Hamstring Slide](https://www.youtube.com/watch?v=dE5d39sErBU)**
+
+- Similar to previous, but with 1 leg. Keep other leg raised, or rested on working leg.
+
+**[Single Leg Sliding Hamstring Slide](https://www.youtube.com/watch?v=PzAtOaY1-Dk)**
+
+- Similar to previous, but with 1 leg. Keep other leg raised, or rested on working leg.
+
+**Credits: [1](https://www.reddit.com/r/bodyweightfitness/comments/gx103n/suggestion_for_rr_hinge_progression_floor_slide/),[2](https://www.reddit.com/r/bodyweightfitness/comments/gkzyrj/need_more_hamstring_work_try_singleleg_floor/)**
+
+### Alternate Path 2:
+
+#### [**Beginner Harop Curl**](https://www.youtube.com/watch?v=A2xRx7dGWaE)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Lower your torso by piking at the hips. Keep thighs vertical
+- Ascend by squeezing your glutes and driving your ankles up into your anchor
+
+_Note_: You need to progress these by piking your hips less as they get easier to reach the next progression.
+
+#### [**Advanced Harop Curl**](https://www.youtube.com/watch?v=Y7ndeehIOhU)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Ascend by squeezing your glutes and driving your ankles up into your anchor
+
+### Alternate Path 3:
+
+#### [**Glute Ham Raise**](https://www.youtube.com/watch?v=8w6nkNnE3-M)
+
+- Just watch the video... It has all the information you'll need to progress this way
+
+---
+
+# Equipment
+
+Bands: [Recommended](https://www.performbetter.com/First-Place-Superbands). They're also available on Amazon if you search for "Perform Better Superbands". Their website has a good chart of each band's resistance, make sure to check that before you make your purchase. _Note_: You can "double up" your bands if they're big enough so you don't have to buy a 10kg resistance band and a 20kg resistance
+
+Stick: Broom stick or PVC pipe or random stick doesn't matter. You can place this down your back during Romanian and Single Legged deadlifts to make sure you're keeping your back straight.
+
+Barbell + Weights: If you want to progress with weighted Romanian or Single Legged Deadlifts
+
+[u/RockRaiders](https://www.reddit.com/u/RockRaiders) made a post with different setups for nordic curls [located here](https://www.reddit.com/r/bodyweightfitness/comments/88cvqe/the_nordic_curl_the_ultimate_hamstring_bodyweight/). If you need more you can search the sub for setup threads [like this](https://www.reddit.com/r/bodyweightfitness/comments/910u5g/so_people_that_are_doing_new_rr_at_their_homes/).
+
+# Frequently Asked Questions
+
+## Why did you choose a banded approach to Nordic Curls?
+
+We don't trust you to progress by manipulating leverages and staying consistent with the longer levers throughout each set so bands it is!
+
+## How do I do the reps for single leg work?
+
+5-8 Reps left leg, 5-8 reps right leg, then rest. Congratulations you finished a set.
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
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+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/
+## General Form Cues
+
+- Body slightly [hollow](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) with straight legs throughout the whole exercise. Don't cross your legs.
+- If you cannot get straight legs, it's preferable to keep the feet in front of the body rather than behind.
+- Arms straight at the bottom. Don't think about anything else, just straight arms. The rest will happen automatically.
+- Strive for chest to bar at the top. For this the forearms have to deviate from vertical, which may be a bit hard on the elbows, so build up to it slowly.
+- Keep the neck in a neutral position: avoid craning it to get your chin over the bar
+- It's natural for your legs to come forward: this keeps your centre of mass under the bar. Just make sure you're not violently swinging them upwards.
+
+## Recommended Progression
+
+### [**Scapular Pulls**](https://youtu.be/FgYoc4O-cio?t=1m21s)
+
+- Elbows should stay straight
+- Your back will arch more as you get stronger
+- These should be performed with a pause at the "top". Squeeze your shoulders, hold it for 3-5s then release into a dead hang _under control_
+- If you can't pull out of the dead hang at all, consider using bands or your feet to assist you until the gain the necessary strength.
+
+### [**Arch Hangs**](https://youtu.be/C995b3KLXS4?t=7s)
+
+- Elbows should stay straight
+- Hold it for time/reps
+- [Start at this level](https://www.youtube.com/watch?v=HoE-C85ZlCE)
+- Progress towards a 90 degree in your shoulder. Like [this](https://i.ytimg.com/vi/JusddCep6PA/hqdefault.jpg)
+
+### [**Pull-up Negatives**](https://www.youtube.com/watch?v=EkpJkHpJXmM)
+
+- Jump to the top of the pull-up position, then **slowly** (as slowly as you can), lower yourself until your arms are straight. Build up to **10sec negatives!**
+
+### [**Pull-ups**](https://www.youtube.com/watch?v=eGo4IYlbE5g)
+
+- See general form cues.
+
+### **Weighted Pull-ups**
+
+- Like the fourth exercise in this progression, except with extra weight! [Here's](https://healthyforbetter.com/how-to-add-weight-to-pull-ups/) a list on different ways to add weight.
+
+## Alternate Progression Path:
+
+After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups:
+
+### Alternate Path 1:
+
+#### [**L-sit Pull-ups**](https://www.youtube.com/watch?v=qeGS55RHBUU)
+
+- Hold your legs in an [L-sit](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/l-sit) position, perform a pull-up.
+
+### Alternate Path 2:
+
+#### [**Arch Body Pull-ups**](https://i.imgur.com/y0k59F8.jpg)
+
+### Alternate Path 3:
+
+#### [**Type-Writer Pull-up**](https://youtu.be/dvd5Fyl-Ves?t=15s)
+
+- Do a normal pullup, then pull yourself to each side at the top then descend normally. if you're doing these on rings then simply extend one arm at a time.
+- Your goal is to have a completely straight arm when you go to each side
+
+#### [**Archer Pull-ups**](https://youtu.be/vdjWgw98EeI?t=1m52s)
+
+- Assisting arm should be straight
+- You can place the assisting arm on the bar to make it easier
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
@@ -0,0 +1,77 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup/
+## General Form Cues
+
+- Body in a straight line from head to toe: don't let the hips sag!
+- Lock out arms and protract the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
+- Go down until chest nearly touches the ground
+- Keep the elbows in, don't let them flare out
+- Don't shrug up your shoulders to your ears, focus on depressing the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)).
+
+## Recommended Progression
+
+### [**Vertical Pushup**](https://cdn-image.realsimple.com/sites/default/files/styles/rs_medium_image/public/image/images/1005/wall-push-up_300.jpg?itok=PBzJl5oV)
+
+- Standing next to a wall, put your hands on the wall and perform a pushup.
+
+### [**Incline Pushup**](https://www.youtube.com/watch?v=NnfAYkBRDPY)
+
+- Finding some raised object, put your hands on said object and perform a pushup. Lower the height to increase the difficulty.
+
+### [**Full Pushup**](https://www.youtube.com/watch?v=IODxDxX7oi4)
+
+- See general form cues.
+
+### [**Diamond Pushup**](https://www.youtube.com/watch?v=J0DnG1_S92I)
+
+- Put your hands close together so the thumbs and index fingers touch, then perform a pushup.
+    
+- If this is too difficult or feels uncomfortable, put your hands just a bit closer than in a normal pushup. Work on moving the hands closer together over time until you reach diamond pushups.
+    
+
+### [**Pseudo Planche Pushups**](http://www.youtube.com/watch?v=Cdmg0CfMZeo)
+
+- Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.
+    
+- Increase forward lean to make more difficult. Decrease forward lean to make easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.
+    
+
+## Alternate Progression Path:
+
+After your each 3x8 Diamond Pushups, you can choose one of these progressions if you don't want to do Pseudo Planche Pushups:
+
+### Alternate Path 1:
+
+#### [**Rings Pushup**](https://www.youtube.com/watch?v=vBviFvN3rHw)
+
+- Perform a pushup on the rings. Turn out the rings at the top.
+- [_What does "turning out the rings" mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)  
+    
+
+#### [**RTO Pushup**](https://www.youtube.com/watch?v=MrlyEIpe0LI&t=2m55s)
+
+- Starting from a plank position with the rings turned out, perform a pushup while keeping the rings turned out.  
+    
+- This will feel alot like a pseudo planche pushup, but on rings.
+    
+    - [**RTO PPPU**](https://www.youtube.com/watch?v=-kwe1EOiWMY)  
+        
+- Starting from an RTO plank position, lean forward until your shoulders are in front of your hand. Perform a pushup while maintaining forward lean. Really protract and depress the shoulderblades at the top.
+    
+- Increase forward lean to make it more difficult. Decrease forward lean to make it easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.
+    
+- [_What does "protracting the shoulderblades mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)
+    
+
+### Alternate Path 2:
+
+#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
+
+---
+
+# Equipment
+
+Nothing! Or rings...
+
+# Frequently Asked Questions
+
+There's nothing here! Except for the full FAQ here: [https://www.reddit.com/r/bodyweightfitness/wiki/faq](https://www.reddit.com/r/bodyweightfitness/wiki/faq)
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
@@ -0,0 +1,40 @@
+---
+created: 2025-07-09 10:20
+updated: 2025-07-09 10:20
+---
+## Warm-up: Dynamic Stretches
+
+|Reps|Exercise|Comments|
+|:--|---|--:|
+|5-10|[Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg)|Less good: [Stick dislocates](https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif), can also be done with a tee-shirt|
+|5-10|[Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s)|You can do these [assisted](https://youtu.be/muF-knm3HCc).|
+|10+|[GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE)|Do as many reps as you want|
+|30s|[Deadbugs](http://www.nick-e.com/deadbug/)||
+|10|[Arch Hangs](https://youtu.be/C995b3KLXS4?t=7s)|Add these after you reach Negative Pullups. Beginner attempts will look more like [this](https://www.youtube.com/watch?v=HoE-C85ZlCE)|
+|30s|[Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)|Add these after you reach Negative Dips.|
+|10|[Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat)|Add these after you reach Bulgarian Split Squats.|
+|10|[Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)|Add these after you reach Banded Nordic Curls.|
+
+## Strength Work
+
+### First Pair
+
+- 3x5-8 [[Pull-up Progression]]]
+- 3x5-8 [Squat Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) [[Squat Progression]]
+    Note: If you have access to barbells (and a squat rack), we recommend you [learn how to use them instead of the squat progression.](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_integrating_barbell_squats_and_deadlifts) after you have perfected the basic squat.
+
+### Second Pair
+
+- 3x5-8 [Dip progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip)
+- 3x5-8 [Hinge Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)  
+    Note: If you have access to barbells, we recommend you [learn how to use them instead of the hinge progression.](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_integrating_barbell_squats_and_deadlifts) after you have perfected the basic hinge progression.
+
+### Third Pair
+
+- 3x5-8 [[Row Progression]]
+- 3x5-8 [[Push-up Progression]]
+### Core Triplet
+
+- 3x8-12 [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension)
+- 3x8-12 [Anti-Rotation progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-rotation)
+- 3x8-12 [Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_extension)  
--- a/Personal/Areas/Exercise/Recommended
+++ b/Personal/Areas/Exercise/Recommended
@@ -0,0 +1,103 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/row/
+# Row Progression
+
+## General Form Cues
+
+- Straight body
+- Elbows in
+- Arms straight at the bottom
+- Rings/bar to chest and shoulder blades fully retracted (pinched together) at the top
+- Don't let your shoulders shrug up
+
+## Recommended Progression
+
+### [**Vertical Rows**](https://www.youtube.com/watch?v=wr8ZA-cvH3s)
+
+- Perform a row, but with the body position vertical.
+
+### [**Incline Rows**](https://www.youtube.com/watch?v=LR2EnFWpVao)
+
+- Perform a row, but with the body position somewhere between vertical and horizontal. Go closer to horizontal to make it harder.
+- Don't have a low bar? [Incline rows using nothing but a bedsheet and closed door.](https://youtu.be/rloXYB8M3vU)
+
+### [**Horizontal Rows**](https://www.youtube.com/watch?v=dvkIaarnf0g)
+
+- See general form cues.
+    
+- [_I've got nowhere to do these!_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/row#wiki_places_to_do_rows)
+    
+
+### [**Wide Rows**](https://www.youtube.com/watch?v=f3yfJ0RStQw)
+
+- It's okay to flare your elbows on this one.
+- On a bar: take a wide grip (1.5 times shoulder width) and perform rows like this.  
+    
+- On rings: while performing a row, bring out the elbows to the side up to a 90 degree angle.
+
+### [**Weighted Inverted Rows**](https://www.youtube.com/watch?v=3cYR6pis5zc)
+
+- These can be done with a weight plate on your chest/belly (uncomfortable and unreliable), or with a weight vest (minimal setup, but limited weight), or with a dip belt hanging from your waist or chest (This method can be loaded the most, however you need to elevate your entire body so that the plates don't touch the floor at the bottom). Alternatively, you can do Barbell or Dumbbell rows.
+
+## Alternate Progression Paths:
+
+After you reach 3x8 Wide rows you can choose one of these progressions if you don't want to do weighted rows:
+
+### Alternate Path 1:
+
+#### [**Tuck Front Lever**](https://youtu.be/tStwC06qdwM?t=2m50s) (3x10-30secs)
+
+- **PRE-REQUISITE**: _Must be able to perform [skin the cat](https://www.reddit.com/r/bodyweightfitness/comments/315n76/technique_thursday_skin_the_cat_tutorial/) for 5x2, and [arching active hang](https://www.youtube.com/watch?v=C995b3KLXS4) for 3x8_. Practice Skin the Cats **after** your warmup and **before** your strength work.
+    
+- The main points here are to actively [depress and retract](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) the scapulae, as well as keeping the elbows completely straight. There should be a strong activation of the lats (the big muscles on the outsides of your back) coupled with the depression.
+    
+
+#### [**Tuck Front Lever Pulls**](https://youtu.be/ZWxrvwRKR-s?t=4m19s) (3x5-8)
+
+- We advise having a solid Tuck Front Lever hold (20-30s) before moving on to the Pulls. if you can complete 3x5 rows with _good, clean form_ before you reach a 20-30s hold, feel free to do these instead.
+    
+- The main points here are to actively [depress and retract](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) the scapulae, as well as keeping the elbows completely straight. There should be a strong activation of the lats (the big muscles on the outsides of your back) coupled with the depression.
+    
+- Don't spend too much time in the inverted hang or the dead hang position, no more than a second.
+    
+    - After you've ready to move on from Tuck Front Lever Pulls, repeat the last two progressions with the next progression. Advanced Tuck > Half Straddle > Straddle > Half Lay (sometimes) > Full Lay. [This](https://youtu.be/ZWxrvwRKR-s?t=3m56s) video goes over the progressions briefly. Depending on your level of flexibility you may forego the half Straddle and Half Lay progressions as they aren't that big of a difficulty jump. If you can do a narrow straddle you can probably skip half lay.
+    - **Note:** _The Recommended Routine programming is not designed to get you to a full [front lever](https://www.reddit.com/r/bodyweightfitness/wiki/playground/front-lever). The progression above is very simple and made to introduce you to the element. If you like it and want to achieve a full front lever we encourage you to look into more [advanced programming](https://www.reddit.com/r/bodyweightfitness/wiki/)._
+
+### Alternate Path 2:
+
+#### [**Archer Rows**](https://www.youtube.com/watch?v=PGoW1i4K_o0)
+
+- See general form cues.
+- Try to maintain a straight assisting arm.
+- Incline Archer Rows are also a thing.
+
+#### [**One Arm Rows**](https://www.youtube.com/watch?v=67Lp_DeX3-c)
+
+---
+
+# Equipment
+
+## Places to do rows
+
+If you have a pullup bar, pull up a chair and put your feet on that to get you some extra height. Alternatively, hang rings from your pullup bar. Another option is to [use a table to do rows](http://www.youtube.com/watch?v=OYUxXMGVuuU). [u/RockRaiders](https://www.reddit.com/u/RockRaiders) made a [post here](https://www.reddit.com/r/bodyweightfitness/comments/857cqj/no_idea_where_to_do_pullups_and_rows_here_are/) with many options.
+
+## Rings
+
+It's better to have rings for tuck front lever rows as they allow you to get more range of motion. However, they are not necessary and you can do them on a bar instead.
+
+# Frequently Asked Questions
+
+## I want to do the Tuck Front Lever path, but there is no Skin the Cat in the Recommended Routine. When do I work on them?
+
+Practice STC after your warmup and before the strength work for a couple minutes.
+
+## What's the difference between rows and pullups?
+
+Rows are horizontal pulling, so they hit the muscles on the mid-upper back a bit better than pullups, which rely mostly on lats.
+
+## I can't get my chest all the way to the bar!
+
+Keep working on it. Really focus on bringing the shoulders blades down and back (retraction).
+
+## Can I replace rows by pullups?
+
+No. Rows work the mid-back much more effectively, which is important for shoulder health.
--- a/Personal/Areas/Exercise/Run
+++ b/Personal/Areas/Exercise/Run
--- a/Personal/Areas/Exercise/Running
+++ b/Personal/Areas/Exercise/Running
@@ -0,0 +1,23 @@
+---
+created: 2025-03-31 19:48
+updated: 2025-09-21 21:05
+---
+### Zandvoort Circuit Run
+
+I should learn how to drink and run at the same time.
+So sqeesh the cup into a slot and drink with a open mouth.
+
+I should fix my bib to my shirt at home, its much easier.
+It is much easier.
+
+Even with bad weather bring some water. 
+Loading up on caffeine and kratom was a good idea.
+But done load up on too much caffeine. De
+
+I should try running on an ibuprofen.
+
+Bring water for after the run.
+
+
+
+#running #races #ZandvoortCircuit #exercise #personal
--- a/Personal/Areas/Exercise/Squat
+++ b/Personal/Areas/Exercise/Squat
@@ -0,0 +1,90 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat/
+## General Form Cues
+
+- Stand up straight at the top
+- Go as low as you can, preferably until the hips are below the knees
+- Dig your big toe and heel into the ground
+- Keep your knee in-line with your toes
+- Don't let the knees come inward on either the descend or the ascend; think about pushing the knees out
+
+## Recommended Progression
+
+### [**Assisted Squat**](https://www.youtube.com/watch?v=OuR_Fp7AB0c)
+
+Grab something in front of you and use your hands to assist in the squat. Reduce assistance over time.
+
+### [**Squat**](https://www.youtube.com/watch?v=zJBLDJMJiDE)
+
+See general form cues.
+
+### [**Split Squat**](https://www.getstrong.fit/images/GobletSplitSquat.jpg)
+
+- Pretend the dumbbell doesn't exist.
+- Remain in the split stance throughout the set. Unlike a lunge, you don't return to a "feet together" stance.
+
+### [**Bulgarian Split Squat**](https://www.youtube.com/watch?v=kkdmHTASZg8&feature=youtu.be&t=1m15s)
+
+- Pretend the barbell doesn't exist.
+- You can progress this further by elevating both your legs
+
+### [**Beginner Shrimp Squat**](https://www.youtube.com/watch?v=TKt0-c83GSc&feature=youtu.be&t=3m9s)
+
+- Make sure your knee and toes leave the floor at the same time
+
+### **Intermediate Shrimp Squat**
+
+- In this variation, the knee touches the ground but the toes **do not**.
+
+### **Advanced Shrimp Squat**
+
+- In this variation, you hold your heel as you descend. only the knee touches the floor.
+
+### **Weighted Shrimp Squats**
+
+## Alternate Progression Paths:
+
+After you reach 3x8 Bulgarian Split Squats, you can choose one of these progressions if you don't want to do Shrimp squats:
+
+### Alternate Path 1:
+
+#### [**Step-ups**](https://www.youtube.com/watch?v=487aR3A7HvM)
+
+Putting one leg up on a high object in front of you, put all of your weight on the front leg and step up to the object. Aim to minimize pushing off with the back leg. To make it harder, increase the height of the object, or hold some weight.
+
+#### **[Deep Step-ups](https://imgur.com/Ga6RHLE.gifv)**
+
+This is the final goal of the step-ups. **USE YOUR BACK LEG AS LITTLE AS POSSIBLE**
+
+### Alternate Path 2:
+
+#### [**Partial ROM Pistol Squats**](https://www.youtube.com/watch?v=0SN8ZaxOBpA)
+
+- Increase the ROM as you get stronger
+
+#### [**Pistol Squat**](https://youtu.be/0SN8ZaxOBpA?t=30s)
+
+- if mobility is an issue, you can do [counterweighted pistol squats](https://gfycat.com/GrandThickAntarcticgiantpetrel) while you work on increasing your ankle mobility.
+
+---
+
+# Equipment
+
+There's nothing here!
+
+# Frequently Asked Questions
+
+## Why Shrimp squats?
+
+Easiest to load and lowest mobility requirement
+
+## Isn't doing deep squats bad for your knees?
+
+The reason some people say this is because they heard it from someone and are just blindly repeating it. Some knowledgeable people say this because the patellar tendon is in a stretched position at the bottom of a squat. However, this is not a problem if you don't have pre-existing knee problems (if you do, see a doctor): the tendon will strengthen to handle bigger and bigger loads.
+
+## Is there anything harder than deep step-ups? They're too easy for me.
+
+Something that is commonly overlooked is that you're supposed to reduce assistance from the backleg and increase the height of the platform you step onto over time. This will result in a deep single leg squat on a platform with your unused leg dangling behind you. If you don't have a platform that is high enough, bend your back leg at the knee so you can start from a deeper position. If this really is too easy for you, it's time to introduce weights to your leg training for further strength progress. But deep step-ups will last a long time if done correctly.
+
+## How do the reps for deep step-ups work?
+
+5-8 Reps left leg, 5-8 reps right leg, then rest. Congratulations you finished a set.
--- a/Personal/Areas/Exercise/Starting
+++ b/Personal/Areas/Exercise/Starting
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,34 @@
+## Weeks 1–4: Setup & Initiation
+
+| Week | Cue                        | Meaning                                                                      | Benefit                                                                 |
+| ---- | -------------------------- | ---------------------------------------------------------------------------- | ----------------------------------------------------------------------- |
+| 1    | Long spine, shoulders low  | Begin from an active hang with spine fully extended and shoulders depressed. | Engages lats and stabilizes shoulder girdle, preventing impingement.    |
+| 2    | Knuckles over, thumbs wrap | Grip the bar deep in the palm, knuckles pointing upward, thumbs wrapped.     | Optimizes wrist alignment and grip strength, reducing forearm fatigue.  |
+| 3    | Zip ribs, squeeze glutes   | Brace core by compressing ribs toward pelvis and contracting glutes.         | Establishes full-body tension, minimizes swinging, maintains alignment. |
+| 4    | Form Review                | Film or mirror-check active hang, grip, and tension; adjust deviations.      | Ensures foundations are solid before advancing mechanics.               |
+
+---
+
+## Weeks 5–8: Pull Mechanics & Control
+
+| Week | Cue                        | Meaning                                                            | Benefit                                                      |
+|------|----------------------------|--------------------------------------------------------------------|--------------------------------------------------------------|
+| 5    | Lead with elbows, not chin | Initiate the pull by driving elbows down and back rather than lifting the chin. | Emphasizes lat activation, reduces neck compensation, improves efficiency. |
+| 6    | Break the bar in half      | Externally rotate hands as if bending the bar outward while pulling.        | Engages external rotators and lats, ensures correct elbow tracking.   |
+| 7    | Elbows to hips—fast!       | Drive elbows toward hip pockets explosively through the concentric phase.   | Promotes vertical pull path, recruits fast-twitch fibers, increases power. |
+| 8    | Mechanics Review           | Video-check elbow initiation, bar break, and explosive drive; correct breakdowns. | Reinforces mechanics and identifies technical flaws.          |
+
+---
+
+## Weeks 9–12: Top-End Strength & Eccentric Control
+
+| Week | Cue                           | Meaning                                                                 | Benefit                                                                               |
+| ---- | ----------------------------- | ----------------------------------------------------------------------- | ------------------------------------------------------------------------------------- |
+| 9    | Chest meets bar, eyes forward | Pull until bar contacts upper chest, maintaining neutral head position. | Maximizes range of motion, ensures full lat contraction, aligns cervical spine.       |
+| 10   | 4-second descent, steel core  | Lower under control for four seconds while keeping core braced.         | Enhances eccentric strength, increases time under tension, reinforces core stability. |
+| 11   | Squeeze and hold              | Pause at top of pull-up, maintaining maximal tension for 1–2 seconds.   | Strengthens lockout, improves proprioception, builds isometric control.               |
+| 12   | Final Integration             | Perform pull-ups with all cues from Weeks 1–11; record form audit.      | Assesses cumulative progress and highlights areas for continued improvement.          |
+
+---
+
+*Implement progressive overload with added resistance or controlled variations, and allow adequate rest between sessions for optimal adaptation.*
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,24 @@
+## Weeks 1–4: Setup & Initiation
+
+| Week | Cue                               | Meaning                                                                                                 | Benefit                                                                            |
+| ---- | --------------------------------- | ------------------------------------------------------------------------------------------------------- | ---------------------------------------------------------------------------------- |
+| 1    | Plank tight, neutral spine        | Form a straight line; tense abdominals, glutes squeezed.                                                | Builds core stability, protects lumbar spine, prevents sagging.                    |
+| 2    | Screw hands into floor            | Externally rotate your hands as if “unscrewing” them, while pressing firmly into the ground.            | Activates lats and serratus, locks in shoulder stability, improves force transfer. |
+| 3    | Scapular protraction & retraction | At top, push thoracic spine up into “push-up plus”; at bottom, allow shoulder blades to glide together. | Engages serratus anterior & traps, improves shoulder health.                       |
+| 4    | Form Review                       | Film or mirror your setup: check plank line, hand rotation tension, and scapular motion.                | Confirms solid foundations before adding load or tempo.                            |
+## Weeks 5–8: Push Mechanics & Control
+
+|Week|Cue|Meaning|Benefit|
+|---|---|---|---|
+|5|Pack shoulders|Depress and retract your shoulder blades before you begin the descent—imagine pulling them into your back pockets.|Stabilizes the shoulder girdle, engages lats, and protects the rotator cuff.|
+|6|Chest to hands|Lower until your sternum lightly touches or hovers just above your fingertips.|Ensures full range, trains depth awareness, maximizes muscle length.|
+|7|Lead with chest, not head|Think of moving your chest toward the ceiling rather than jutting your chin forward.|Keeps neck neutral, prevents cervical strain, promotes trunk integrity.|
+|8|Mechanics Review|Record a set: assess elbow path, chest travel, and head position; note any breakdowns.|Identifies sticking points and reinforces textbook form.|
+## Weeks 9–12: Strength & Advanced Variations
+
+|Week|Cue|Meaning|Benefit|
+|---|---|---|---|
+|9|3-second descent, explosive ascent|Lower in 3 seconds under control; at bottom, explode upward, attempting slight hand lift.|Builds eccentric strength, recruits fast-twitch fibers, boosts power.|
+|10|Pause at bottom, steel core|Hold 1–2 seconds with chest near hands, core fully braced before pushing back up.|Trains dead-stop power, heightens proprioception, strengthens lockout.|
+|11|Full lockout squeeze|At top, fully extend arms and squeeze pecs & triceps for 1–2 seconds before next rep.|Enhances peak contraction, improves mind–muscle connection.|
+|12|Final Integration|Perform push-ups incorporating all cues from Weeks 1–11; film a form audit.|Tests cumulative progress; highlights areas for ongoing refinement.|
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,52 @@
+<https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension>
+## Main Progression:
+
+### [**Plank**](https://www.youtube.com/watch?v=kL_NJAkCQBg)
+
+- Work up to a 30s hold then move on to your ring rollouts
+- You're only doing the planks, don't do every drill in the video.
+
+### [**Ring Ab Rollouts**](https://www.youtube.com/watch?v=LBUfnmugKLw)
+
+- Elbows should stay straight
+- Remain in a hollow body position (ribs down, butt tucked)
+- Keep your hands as close as your overhead mobility will allow.
+- Higher ring position will make this easier. Elevating the feet will make it harder.
+
+## Alternate Progressions:
+
+Once you've reach a 30second plank you can choose one of alternative progression if you don't want to do Ring Rollouts:
+
+### Alternate Path 1:
+
+#### [**Kneeling Ab Wheel Rollouts**](https://www.youtube.com/watch?v=uYBOBBv9GzY)
+
+- Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
+- Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.
+
+#### [**Standing Ab Wheel Rollouts**](https://www.youtube.com/watch?v=uYBOBBv9GzY)
+
+- Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes.
+- Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes.
+
+### Alternate Path 2:
+
+#### [**Tucked Hanging Leg Raises**](https://www.youtube.com/watch?v=Gw3RyyARhBQ)
+
+- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
+- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
+
+#### **Pike Hanging Leg Raises Negative**
+
+- Perform a Tucked Leg Raise then straighten your legs and perform a straight legged negative.
+- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
+- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
+
+#### [**Straight Hanging Leg Raises**](https://www.youtube.com/watch?v=QyVq5oUBpss)
+
+- Remain in a passive hang and a hollow body position (ribs down, butt tucked)
+- To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement.
+
+### Alternate Path 3:
+
+#### [**Pike Compressions**](https://youtu.be/G1_EoDs-G7E?t=251)
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,44 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
+### Main progression:
+
+#### [**Banded Pallof Press**](https://www.youtube.com/watch?v=AH_QZLm_0-s)
+
+- These are performed under control with a short pause when your arms are fully extended
+
+### Alternate progressions:
+
+#### Alternate Path 1:
+
+##### [**Assisted Knee Copenhagen Plank**](https://i.imgur.com/6vOLzTC.jpg)
+
+- Lower leg should give the minimum assistance you need.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Knee Copenhagen Plank**](https://i.imgur.com/OeX4Vp8.jpg)
+
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Assisted Copenhagen Plank**](https://i.imgur.com/AnG77AG.jpg)
+
+- Lower leg should give the minimum assistance you need.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Copenhagen Plank**](https://i.imgur.com/zym6TYb.jpg)
+
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+##### [**Copenhagen Plank with Movement**](https://www.youtube.com/watch?v=1NNqUQvMYGc)
+
+- Tuck your free leg to your chest and return to neutral under control.
+- Don't let the hips sag.
+- Can be performed on your hand instead of elbow.
+
+#### Alternate Path 2:
+
+##### [**Ring Pallof Press**](https://www.youtube.com/watch?v=YSN3rqhYlKU)
+
+- You can adjust the difficulty by altering your straddle width. Wider straddle = easier. Narrow straddler = harder.
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,73 @@
+<https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip/>
+
+## General Form Cues
+
+- Straight or slightly hollow body. No bending at the hips!
+- Lock out the arms and depress the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
+- Go as far down as you can
+- Elbows in
+
+## Recommended Progression
+
+### [**Parallel Bar Support Hold**](http://antranik.org/wp-content/uploads/2014/01/antranik-holding-support-hold-on-parallel-bars.jpg)
+
+- Work up to 3 sets of 1 minute holds for this progression
+- [_What if I don't have parallel bars?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_parallel_bars.3F)  
+    
+- If you can't hold yourself up at all, consider using bands or your feet to assist you until you gain the necessary strength.
+
+### [**Negative Dips**](https://www.youtube.com/watch?v=T3Scqw1BbCc)
+
+- This exercise is only the descent. To get to the starting position you can jump or use a box or anything.
+- Lower yourself with control. Work up to 10 sec descents
+
+### [**Parallel Bar Dips**](https://www.youtube.com/watch?v=2z8JmcrW-As)
+
+- See general form cues.
+
+### **Weighted Dips**
+
+- See general form cues
+- You can do this progression in place of ring dips.
+- We recommend to add weight to parallel bar dips first instead of ring dips.
+
+## Alternative Progression Paths:
+
+After you reach 3x8 Parallel Bar dips, you can choose one of these paths if you don't want to do weighted dips:
+
+### Alternate Path 1:
+
+#### [**Ring Dips**](http://www.youtube.com/watch?v=2Vymm8nH4wM)
+
+- **_Prerequisite:_** 3x8 PB Dips + 60sec RTO Support Hold (from [Warmup](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support))
+- Starting from a support position with the rings turned out, perform a dip. It's okay if the rings turn in, just make sure you turn them out at the top.
+- [_What if I don't have rings?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_rings.3F)  
+    
+- [_What does rings turned out/RTO mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)  
+
+#### [**Rings RTO Dips**](https://www.youtube.com/watch?v=WGbtrkzIiOA&t=60s)
+
+- Keep the rings turned out during the _entire_ dip. You will need to lean your body or pike your hips to compensate for the ring turn
+
+### Alternate Path 2:
+
+#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
+
+---
+
+## Equipment
+
+- ## What if I don't have parallel bars?
+    
+    - You can use two chairs to do dips on. Put some weight on the seats if you're afraid of them falling over. Another option is to find a counter top that makes a 90 degree angle, and do dips in that corner. You can also try to find two tables of the same height and do dips that way. Be creative!
+    - If you have rings, this will be MUCH harder, but if you build up to a solid RTO support hold _first_, you might be able to safely work negative ring dips. However, it's highly recommended you find a way to do parallel bar dips before moving to ring dips for increased safety.
+- ## What if I don't have rings?
+    
+    - Beyond parallel bar dips, there's not a whole lot of dipping you can do, except for weighted dips (which are a great exercise).
+    - If you don't have rings or weights, we recommend you utilize the **[handstand pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/HSPU) after mastering parallel bar dips.**
+
+## Frequently Asked Questions
+
+### Why no [bench dips?](http://i.imgur.com/PeZdiQ8.jpg)
+
+The movement pattern for bench dips is quite different due to different joint angles, which results in a very low carry over to real dips. Working on pushing strength in general with [the pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup) to meet the prerequisites will accomplish the same.
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,24 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
+### Main Progression:
+
+#### [**Reverse Hyperextension**](https://www.youtube.com/watch?v=ZeRsNzFcQLQ&)
+
+- Keep your butt tucked
+
+### Alternate Progression Path:
+
+#### Alternate Path 1:
+
+##### [**Arch Raises**](https://youtu.be/OgyqYuh41Mw?t=3m40s)
+
+- **Only** do the lower-body raises in this video
+
+##### [**Arch Body Hold**](https://youtu.be/OgyqYuh41Mw)
+
+- Ok, _now_ you can do the rest of the video
+
+##### [**Arch Body Rocks**](https://www.youtube.com/watch?v=FazlcjNXMwA)
+
+#### Alternate Path 2:
+
+##### [**Hyper Extension**](https://www.youtube.com/watch?v=ph3pddpKzzw)
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,112 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge/
+## Recommended Progression
+
+### [**Romanian Deadlift**](https://gfycat.com/BlueUltimateBaiji)
+
+- Stand up straight. Brace and squeeze your butt to flatten your low back (neutral spine to maybe slightly arched).
+- Send your butt back and lean your torso forward to avoid falling over
+- You can place the hands on your chest and abdomen for feedback or let them hang by your sides.
+
+_Note_: The GIF is "robotic" for demonstration purposed, your execution should be smooth.
+
+### [**Single Legged Deadlift**](https://www.youtube.com/watch?v=iDV8r5u6En0)
+
+- Please ignore the barbell.
+- If you lack the balance to perform these with a leg in the air, you can use an arm to brace yourself against a surface or you can straddle your legs to help with balance. [Example](https://i.imgur.com/VUF6VLa.jpg)
+
+### [**Banded Nordic Curl Negatives**](https://www.youtube.com/watch?v=HUXS3S2xSX4)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Squeeze your butt to keep your hips extended
+- Slowly lower your torso, avoiding piking at the hips
+- Do a little push-up when you reach the bottom to get back to the top and "skip" the concentric
+
+### [**Banded Nordic Curl**](https://www.youtube.com/watch?v=HUXS3S2xSX4)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Squeeze your butt to keep your hips extended
+- Slowly lower your torso, avoiding piking at the hips
+
+_Note:_ Repeat these two progressions with weaker bands until you can move on
+
+### [**Nordic Curls**](https://www.youtube.com/watch?v=d8AAPcYxPo8)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Squeeze your butt to keep your hips extended
+- Slowly lower your torso, avoiding piking at the hips
+
+## Alternate Progression Paths
+
+After Single Legged Deadlifts, you can choose one of these instead of Banded Nordic Negatives:
+
+### Alternate Path 1:
+
+### **[Floor Slide Progressions](https://www.youtube.com/watch?v=Dlazt593cuA)**
+
+- This exercise can bridge the gap between SLDL and Nordic Curls
+- You will need a towel, socks, sliders, carpet etc. material which allows you to perform this movement smoothly.
+- Keep PPT/Neutral Pelvis. Hands supporting at sides for support as needed.
+- Ascend by squeezing glutes, pulling your ankles to your glutes, contracting your hamstrings.
+- Descend by sliding ankles out under control.
+
+**[Negative Hamstring Slide](https://www.youtube.com/watch?v=OY8Jci5KJdM)**
+
+- Start in the top position of a glute bridge, slide legs out under control until your butt touches the ground/knees are extended.
+- Return to starting position and repeat for desired reps.
+
+**[Hamstring Slide](https://www.youtube.com/watch?v=Dlazt593cuA)**
+
+- As before, but pull ankles back to glutes after eccentric movement, contracting the hamstrings and glutes.
+
+**[Eccentric Single Leg Sliding Hamstring Slide](https://www.youtube.com/watch?v=dE5d39sErBU)**
+
+- Similar to previous, but with 1 leg. Keep other leg raised, or rested on working leg.
+
+**[Single Leg Sliding Hamstring Slide](https://www.youtube.com/watch?v=PzAtOaY1-Dk)**
+
+- Similar to previous, but with 1 leg. Keep other leg raised, or rested on working leg.
+
+**Credits: [1](https://www.reddit.com/r/bodyweightfitness/comments/gx103n/suggestion_for_rr_hinge_progression_floor_slide/),[2](https://www.reddit.com/r/bodyweightfitness/comments/gkzyrj/need_more_hamstring_work_try_singleleg_floor/)**
+
+### Alternate Path 2:
+
+#### [**Beginner Harop Curl**](https://www.youtube.com/watch?v=A2xRx7dGWaE)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Lower your torso by piking at the hips. Keep thighs vertical
+- Ascend by squeezing your glutes and driving your ankles up into your anchor
+
+_Note_: You need to progress these by piking your hips less as they get easier to reach the next progression.
+
+#### [**Advanced Harop Curl**](https://www.youtube.com/watch?v=Y7ndeehIOhU)
+
+- Anchor your feet under something sturdy. You want to be anchored about a fist's distance away from your ankle.
+- Ascend by squeezing your glutes and driving your ankles up into your anchor
+
+### Alternate Path 3:
+
+#### [**Glute Ham Raise**](https://www.youtube.com/watch?v=8w6nkNnE3-M)
+
+- Just watch the video... It has all the information you'll need to progress this way
+
+---
+
+# Equipment
+
+Bands: [Recommended](https://www.performbetter.com/First-Place-Superbands). They're also available on Amazon if you search for "Perform Better Superbands". Their website has a good chart of each band's resistance, make sure to check that before you make your purchase. _Note_: You can "double up" your bands if they're big enough so you don't have to buy a 10kg resistance band and a 20kg resistance
+
+Stick: Broom stick or PVC pipe or random stick doesn't matter. You can place this down your back during Romanian and Single Legged deadlifts to make sure you're keeping your back straight.
+
+Barbell + Weights: If you want to progress with weighted Romanian or Single Legged Deadlifts
+
+[u/RockRaiders](https://www.reddit.com/u/RockRaiders) made a post with different setups for nordic curls [located here](https://www.reddit.com/r/bodyweightfitness/comments/88cvqe/the_nordic_curl_the_ultimate_hamstring_bodyweight/). If you need more you can search the sub for setup threads [like this](https://www.reddit.com/r/bodyweightfitness/comments/910u5g/so_people_that_are_doing_new_rr_at_their_homes/).
+
+# Frequently Asked Questions
+
+## Why did you choose a banded approach to Nordic Curls?
+
+We don't trust you to progress by manipulating leverages and staying consistent with the longer levers throughout each set so bands it is!
+
+## How do I do the reps for single leg work?
+
+5-8 Reps left leg, 5-8 reps right leg, then rest. Congratulations you finished a set.
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,63 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/
+## General Form Cues
+
+- Body slightly [hollow](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) with straight legs throughout the whole exercise. Don't cross your legs.
+- If you cannot get straight legs, it's preferable to keep the feet in front of the body rather than behind.
+- Arms straight at the bottom. Don't think about anything else, just straight arms. The rest will happen automatically.
+- Strive for chest to bar at the top. For this the forearms have to deviate from vertical, which may be a bit hard on the elbows, so build up to it slowly.
+- Keep the neck in a neutral position: avoid craning it to get your chin over the bar
+- It's natural for your legs to come forward: this keeps your centre of mass under the bar. Just make sure you're not violently swinging them upwards.
+
+## Recommended Progression
+
+### [**Scapular Pulls**](https://youtu.be/FgYoc4O-cio?t=1m21s)
+
+- Elbows should stay straight
+- Your back will arch more as you get stronger
+- These should be performed with a pause at the "top". Squeeze your shoulders, hold it for 3-5s then release into a dead hang _under control_
+- If you can't pull out of the dead hang at all, consider using bands or your feet to assist you until the gain the necessary strength.
+
+### [**Arch Hangs**](https://youtu.be/C995b3KLXS4?t=7s)
+
+- Elbows should stay straight
+- Hold it for time/reps
+- [Start at this level](https://www.youtube.com/watch?v=HoE-C85ZlCE)
+- Progress towards a 90 degree in your shoulder. Like [this](https://i.ytimg.com/vi/JusddCep6PA/hqdefault.jpg)
+
+### [**Pull-up Negatives**](https://www.youtube.com/watch?v=EkpJkHpJXmM)
+
+- Jump to the top of the pull-up position, then **slowly** (as slowly as you can), lower yourself until your arms are straight. Build up to **10sec negatives!**
+
+### [**Pull-ups**](https://www.youtube.com/watch?v=eGo4IYlbE5g)
+
+- See general form cues.
+
+### **Weighted Pull-ups**
+
+- Like the fourth exercise in this progression, except with extra weight! [Here's](https://healthyforbetter.com/how-to-add-weight-to-pull-ups/) a list on different ways to add weight.
+
+## Alternate Progression Path:
+
+After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups:
+
+### Alternate Path 1:
+
+#### [**L-sit Pull-ups**](https://www.youtube.com/watch?v=qeGS55RHBUU)
+
+- Hold your legs in an [L-sit](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/l-sit) position, perform a pull-up.
+
+### Alternate Path 2:
+
+#### [**Arch Body Pull-ups**](https://i.imgur.com/y0k59F8.jpg)
+
+### Alternate Path 3:
+
+#### [**Type-Writer Pull-up**](https://youtu.be/dvd5Fyl-Ves?t=15s)
+
+- Do a normal pullup, then pull yourself to each side at the top then descend normally. if you're doing these on rings then simply extend one arm at a time.
+- Your goal is to have a completely straight arm when you go to each side
+
+#### [**Archer Pull-ups**](https://youtu.be/vdjWgw98EeI?t=1m52s)
+
+- Assisting arm should be straight
+- You can place the assisting arm on the bar to make it easier
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,77 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup/
+## General Form Cues
+
+- Body in a straight line from head to toe: don't let the hips sag!
+- Lock out arms and protract the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
+- Go down until chest nearly touches the ground
+- Keep the elbows in, don't let them flare out
+- Don't shrug up your shoulders to your ears, focus on depressing the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)).
+
+## Recommended Progression
+
+### [**Vertical Pushup**](https://cdn-image.realsimple.com/sites/default/files/styles/rs_medium_image/public/image/images/1005/wall-push-up_300.jpg?itok=PBzJl5oV)
+
+- Standing next to a wall, put your hands on the wall and perform a pushup.
+
+### [**Incline Pushup**](https://www.youtube.com/watch?v=NnfAYkBRDPY)
+
+- Finding some raised object, put your hands on said object and perform a pushup. Lower the height to increase the difficulty.
+
+### [**Full Pushup**](https://www.youtube.com/watch?v=IODxDxX7oi4)
+
+- See general form cues.
+
+### [**Diamond Pushup**](https://www.youtube.com/watch?v=J0DnG1_S92I)
+
+- Put your hands close together so the thumbs and index fingers touch, then perform a pushup.
+    
+- If this is too difficult or feels uncomfortable, put your hands just a bit closer than in a normal pushup. Work on moving the hands closer together over time until you reach diamond pushups.
+    
+
+### [**Pseudo Planche Pushups**](http://www.youtube.com/watch?v=Cdmg0CfMZeo)
+
+- Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.
+    
+- Increase forward lean to make more difficult. Decrease forward lean to make easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.
+    
+
+## Alternate Progression Path:
+
+After your each 3x8 Diamond Pushups, you can choose one of these progressions if you don't want to do Pseudo Planche Pushups:
+
+### Alternate Path 1:
+
+#### [**Rings Pushup**](https://www.youtube.com/watch?v=vBviFvN3rHw)
+
+- Perform a pushup on the rings. Turn out the rings at the top.
+- [_What does "turning out the rings" mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)  
+    
+
+#### [**RTO Pushup**](https://www.youtube.com/watch?v=MrlyEIpe0LI&t=2m55s)
+
+- Starting from a plank position with the rings turned out, perform a pushup while keeping the rings turned out.  
+    
+- This will feel alot like a pseudo planche pushup, but on rings.
+    
+    - [**RTO PPPU**](https://www.youtube.com/watch?v=-kwe1EOiWMY)  
+        
+- Starting from an RTO plank position, lean forward until your shoulders are in front of your hand. Perform a pushup while maintaining forward lean. Really protract and depress the shoulderblades at the top.
+    
+- Increase forward lean to make it more difficult. Decrease forward lean to make it easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.
+    
+- [_What does "protracting the shoulderblades mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)
+    
+
+### Alternate Path 2:
+
+#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
+
+---
+
+# Equipment
+
+Nothing! Or rings...
+
+# Frequently Asked Questions
+
+There's nothing here! Except for the full FAQ here: [https://www.reddit.com/r/bodyweightfitness/wiki/faq](https://www.reddit.com/r/bodyweightfitness/wiki/faq)
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,36 @@
+## Warm-up: Dynamic Stretches
+
+|Reps|Exercise|Comments|
+|:--|---|--:|
+|5-10|[Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg)|Less good: [Stick dislocates](https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif), can also be done with a tee-shirt|
+|5-10|[Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s)|You can do these [assisted](https://youtu.be/muF-knm3HCc).|
+|10+|[GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE)|Do as many reps as you want|
+|30s|[Deadbugs](http://www.nick-e.com/deadbug/)||
+|10|[Arch Hangs](https://youtu.be/C995b3KLXS4?t=7s)|Add these after you reach Negative Pullups. Beginner attempts will look more like [this](https://www.youtube.com/watch?v=HoE-C85ZlCE)|
+|30s|[Support Hold](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)|Add these after you reach Negative Dips.|
+|10|[Easier Squat progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat)|Add these after you reach Bulgarian Split Squats.|
+|10|[Easier Hinge progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)|Add these after you reach Banded Nordic Curls.|
+
+## Strength Work
+
+### First Pair
+
+- 3x5-8 [[Pull-up Progression]]]
+- 3x5-8 [Squat Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat) [[Squat Progression]]
+    Note: If you have access to barbells (and a squat rack), we recommend you [learn how to use them instead of the squat progression.](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_integrating_barbell_squats_and_deadlifts) after you have perfected the basic squat.
+
+### Second Pair
+
+- 3x5-8 [Dip progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip)
+- 3x5-8 [Hinge Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge)  
+    Note: If you have access to barbells, we recommend you [learn how to use them instead of the hinge progression.](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_integrating_barbell_squats_and_deadlifts) after you have perfected the basic hinge progression.
+
+### Third Pair
+
+- 3x5-8 [[Row Progression]]
+- 3x5-8 [[Push-up Progression]]
+### Core Triplet
+
+- 3x8-12 [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension)
+- 3x8-12 [Anti-Rotation progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-rotation)
+- 3x8-12 [Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_extension)  
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,103 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/row/
+# Row Progression
+
+## General Form Cues
+
+- Straight body
+- Elbows in
+- Arms straight at the bottom
+- Rings/bar to chest and shoulder blades fully retracted (pinched together) at the top
+- Don't let your shoulders shrug up
+
+## Recommended Progression
+
+### [**Vertical Rows**](https://www.youtube.com/watch?v=wr8ZA-cvH3s)
+
+- Perform a row, but with the body position vertical.
+
+### [**Incline Rows**](https://www.youtube.com/watch?v=LR2EnFWpVao)
+
+- Perform a row, but with the body position somewhere between vertical and horizontal. Go closer to horizontal to make it harder.
+- Don't have a low bar? [Incline rows using nothing but a bedsheet and closed door.](https://youtu.be/rloXYB8M3vU)
+
+### [**Horizontal Rows**](https://www.youtube.com/watch?v=dvkIaarnf0g)
+
+- See general form cues.
+    
+- [_I've got nowhere to do these!_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/row#wiki_places_to_do_rows)
+    
+
+### [**Wide Rows**](https://www.youtube.com/watch?v=f3yfJ0RStQw)
+
+- It's okay to flare your elbows on this one.
+- On a bar: take a wide grip (1.5 times shoulder width) and perform rows like this.  
+    
+- On rings: while performing a row, bring out the elbows to the side up to a 90 degree angle.
+
+### [**Weighted Inverted Rows**](https://www.youtube.com/watch?v=3cYR6pis5zc)
+
+- These can be done with a weight plate on your chest/belly (uncomfortable and unreliable), or with a weight vest (minimal setup, but limited weight), or with a dip belt hanging from your waist or chest (This method can be loaded the most, however you need to elevate your entire body so that the plates don't touch the floor at the bottom). Alternatively, you can do Barbell or Dumbbell rows.
+
+## Alternate Progression Paths:
+
+After you reach 3x8 Wide rows you can choose one of these progressions if you don't want to do weighted rows:
+
+### Alternate Path 1:
+
+#### [**Tuck Front Lever**](https://youtu.be/tStwC06qdwM?t=2m50s) (3x10-30secs)
+
+- **PRE-REQUISITE**: _Must be able to perform [skin the cat](https://www.reddit.com/r/bodyweightfitness/comments/315n76/technique_thursday_skin_the_cat_tutorial/) for 5x2, and [arching active hang](https://www.youtube.com/watch?v=C995b3KLXS4) for 3x8_. Practice Skin the Cats **after** your warmup and **before** your strength work.
+    
+- The main points here are to actively [depress and retract](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) the scapulae, as well as keeping the elbows completely straight. There should be a strong activation of the lats (the big muscles on the outsides of your back) coupled with the depression.
+    
+
+#### [**Tuck Front Lever Pulls**](https://youtu.be/ZWxrvwRKR-s?t=4m19s) (3x5-8)
+
+- We advise having a solid Tuck Front Lever hold (20-30s) before moving on to the Pulls. if you can complete 3x5 rows with _good, clean form_ before you reach a 20-30s hold, feel free to do these instead.
+    
+- The main points here are to actively [depress and retract](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) the scapulae, as well as keeping the elbows completely straight. There should be a strong activation of the lats (the big muscles on the outsides of your back) coupled with the depression.
+    
+- Don't spend too much time in the inverted hang or the dead hang position, no more than a second.
+    
+    - After you've ready to move on from Tuck Front Lever Pulls, repeat the last two progressions with the next progression. Advanced Tuck > Half Straddle > Straddle > Half Lay (sometimes) > Full Lay. [This](https://youtu.be/ZWxrvwRKR-s?t=3m56s) video goes over the progressions briefly. Depending on your level of flexibility you may forego the half Straddle and Half Lay progressions as they aren't that big of a difficulty jump. If you can do a narrow straddle you can probably skip half lay.
+    - **Note:** _The Recommended Routine programming is not designed to get you to a full [front lever](https://www.reddit.com/r/bodyweightfitness/wiki/playground/front-lever). The progression above is very simple and made to introduce you to the element. If you like it and want to achieve a full front lever we encourage you to look into more [advanced programming](https://www.reddit.com/r/bodyweightfitness/wiki/)._
+
+### Alternate Path 2:
+
+#### [**Archer Rows**](https://www.youtube.com/watch?v=PGoW1i4K_o0)
+
+- See general form cues.
+- Try to maintain a straight assisting arm.
+- Incline Archer Rows are also a thing.
+
+#### [**One Arm Rows**](https://www.youtube.com/watch?v=67Lp_DeX3-c)
+
+---
+
+# Equipment
+
+## Places to do rows
+
+If you have a pullup bar, pull up a chair and put your feet on that to get you some extra height. Alternatively, hang rings from your pullup bar. Another option is to [use a table to do rows](http://www.youtube.com/watch?v=OYUxXMGVuuU). [u/RockRaiders](https://www.reddit.com/u/RockRaiders) made a [post here](https://www.reddit.com/r/bodyweightfitness/comments/857cqj/no_idea_where_to_do_pullups_and_rows_here_are/) with many options.
+
+## Rings
+
+It's better to have rings for tuck front lever rows as they allow you to get more range of motion. However, they are not necessary and you can do them on a bar instead.
+
+# Frequently Asked Questions
+
+## I want to do the Tuck Front Lever path, but there is no Skin the Cat in the Recommended Routine. When do I work on them?
+
+Practice STC after your warmup and before the strength work for a couple minutes.
+
+## What's the difference between rows and pullups?
+
+Rows are horizontal pulling, so they hit the muscles on the mid-upper back a bit better than pullups, which rely mostly on lats.
+
+## I can't get my chest all the way to the bar!
+
+Keep working on it. Really focus on bringing the shoulders blades down and back (retraction).
+
+## Can I replace rows by pullups?
+
+No. Rows work the mid-back much more effectively, which is important for shoulder health.
--- a/Personal/Areas/Exercise/Strength
+++ b/Personal/Areas/Exercise/Strength
@@ -0,0 +1,90 @@
+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat/
+## General Form Cues
+
+- Stand up straight at the top
+- Go as low as you can, preferably until the hips are below the knees
+- Dig your big toe and heel into the ground
+- Keep your knee in-line with your toes
+- Don't let the knees come inward on either the descend or the ascend; think about pushing the knees out
+
+## Recommended Progression
+
+### [**Assisted Squat**](https://www.youtube.com/watch?v=OuR_Fp7AB0c)
+
+Grab something in front of you and use your hands to assist in the squat. Reduce assistance over time.
+
+### [**Squat**](https://www.youtube.com/watch?v=zJBLDJMJiDE)
+
+See general form cues.
+
+### [**Split Squat**](https://www.getstrong.fit/images/GobletSplitSquat.jpg)
+
+- Pretend the dumbbell doesn't exist.
+- Remain in the split stance throughout the set. Unlike a lunge, you don't return to a "feet together" stance.
+
+### [**Bulgarian Split Squat**](https://www.youtube.com/watch?v=kkdmHTASZg8&feature=youtu.be&t=1m15s)
+
+- Pretend the barbell doesn't exist.
+- You can progress this further by elevating both your legs
+
+### [**Beginner Shrimp Squat**](https://www.youtube.com/watch?v=TKt0-c83GSc&feature=youtu.be&t=3m9s)
+
+- Make sure your knee and toes leave the floor at the same time
+
+### **Intermediate Shrimp Squat**
+
+- In this variation, the knee touches the ground but the toes **do not**.
+
+### **Advanced Shrimp Squat**
+
+- In this variation, you hold your heel as you descend. only the knee touches the floor.
+
+### **Weighted Shrimp Squats**
+
+## Alternate Progression Paths:
+
+After you reach 3x8 Bulgarian Split Squats, you can choose one of these progressions if you don't want to do Shrimp squats:
+
+### Alternate Path 1:
+
+#### [**Step-ups**](https://www.youtube.com/watch?v=487aR3A7HvM)
+
+Putting one leg up on a high object in front of you, put all of your weight on the front leg and step up to the object. Aim to minimize pushing off with the back leg. To make it harder, increase the height of the object, or hold some weight.
+
+#### **[Deep Step-ups](https://imgur.com/Ga6RHLE.gifv)**
+
+This is the final goal of the step-ups. **USE YOUR BACK LEG AS LITTLE AS POSSIBLE**
+
+### Alternate Path 2:
+
+#### [**Partial ROM Pistol Squats**](https://www.youtube.com/watch?v=0SN8ZaxOBpA)
+
+- Increase the ROM as you get stronger
+
+#### [**Pistol Squat**](https://youtu.be/0SN8ZaxOBpA?t=30s)
+
+- if mobility is an issue, you can do [counterweighted pistol squats](https://gfycat.com/GrandThickAntarcticgiantpetrel) while you work on increasing your ankle mobility.
+
+---
+
+# Equipment
+
+There's nothing here!
+
+# Frequently Asked Questions
+
+## Why Shrimp squats?
+
+Easiest to load and lowest mobility requirement
+
+## Isn't doing deep squats bad for your knees?
+
+The reason some people say this is because they heard it from someone and are just blindly repeating it. Some knowledgeable people say this because the patellar tendon is in a stretched position at the bottom of a squat. However, this is not a problem if you don't have pre-existing knee problems (if you do, see a doctor): the tendon will strengthen to handle bigger and bigger loads.
+
+## Is there anything harder than deep step-ups? They're too easy for me.
+
+Something that is commonly overlooked is that you're supposed to reduce assistance from the backleg and increase the height of the platform you step onto over time. This will result in a deep single leg squat on a platform with your unused leg dangling behind you. If you don't have a platform that is high enough, bend your back leg at the knee so you can start from a deeper position. If this really is too easy for you, it's time to introduce weights to your leg training for further strength progress. But deep step-ups will last a long time if done correctly.
+
+## How do the reps for deep step-ups work?
+
+5-8 Reps left leg, 5-8 reps right leg, then rest. Congratulations you finished a set.
--- a/Personal/Areas/Exercise/Stretching
+++ b/Personal/Areas/Exercise/Stretching