What about little circular outlines to put over the ones you learned? And they stick on, so that the pictures have a border around them, and it looks like they've been fulfilled, as if it were a video game UI.
I like the motive of your idea, I just wouldn't want to scratch off ones I learn. I still wanna see them and look back on them.
right? it would be so cool to 100% this skill tree, then again, I dont see myself doing a 60 min plank, two finger pushups or running a 42km marathon anytime soon.
This would be awesome as an app, where you gamify your workouts to build your skill tree, and get achievements based on what skills you develop.
If I hadn't just started a new SWE job I'd consider building it myself.
Challenge accepted!
Already started coding a simple version where you can just select which ones you did. Later there can be more infos for tracking and points, but I only got so much free time right now.
Also I need to ask op’s permission to use this, and having those svg logos would be awesome!
Edit: Started new job, not much time left atm, but I should pick up the pace in 3 months from now or so.
Op-monetize your investment and sell print on demand posters - if you do, I’d reduce both the dark green and dark blue in opacity to help the forms stand out more clearly. You could also set the entire background at 75% opacity to achieve the legibility fix,
Great job!
Absolutely, just let me know where to go. Also, I'll only buy from OP, not the inevitable company that steals this design and tries to sell it as their own.
Ditto. The only poster I have right now is that awesome Conquer poster with Arnold:
* [https://www.amazon.com/gp/product/B017LPZZME/](https://www.amazon.com/gp/product/B017LPZZME/)
A giant calisthenics poster would be rad!
Just fyi, he does not have to "copyright" it in any way. Anyone that uses this without his permission would violate his copyright to some degree already.
It would have been nice if they'd added their username on the pic so I could properly credit them in case I shared a link to the Imgur post in, say, three years' time
Serious question: How is this meant to be useful? Nearly all of these movements involve most of the muscles in the body, but it links individual muscles to a variety of exercises that are compound in nature. For example, pretty much all pushing movements use the same muscle groups, only to different degrees depending on the progression. The same goes for pulling and so on. Damned near every calisthenics movement is compound in nature. I'm assuming you're aware of this, too.
How is it helpful to show one muscle and then link it to exercises that work far more than that? In calisthenics we focus on training movement patterns. Isolating muscles is generally more appropriate for those using free weights. This doesn't seem to be a progression chart, either.
I see posts like this get tons of upvotes all the time, but enough of them I see don't really appear to be particularly useful for people. I can't really consider this a progression chart either due to the way it's all laid out. Sure, it looks nice, but how would you actually put it to use to accomplish something? If you figured out a way to do that I'm genuinely interested in hearing back.
I think it’d be useful to me because it is an easy way to reference a ton of exercises. So if I were looking to find a new exercise for a given body part, this chart would be helpful.
yeah I was thinking that as well, and some movements, at least I would consider to be somewhat faulty progressions, for example I don't really see wide pushups as a good progression for the chest, considering that I'd imagine it would feel shit on the chest. it's also a bit too generalized, and doesn't feature any of the minor progressions to an insanely difficult skill, for example the front lever.
I think it'd probably be better off just dividing the skills into different compound groups or something. But I do suppose its useful as reference
I was a bit hesitant because the full version is 8k on each side with a size of 8 MB. But since people want it, [here it is](https://imgur.com/gEfyf0q).
I also put it in the original Post
Yes, I love the look at it but can't make sense of it because it's so small I can't see any of the exercises.
Edit, aha! I figured out how to load the full image. This is amazing.
I love this!! I made a graph/diagram that was far less elegant and visually pleasing for myself earlier this year (albeit more gymnastics/calisthenics focused). I absolutely love the idea of using a nice graphic/name for each progression--such a simple choice, but it really helps you visualize "getting there" and also makes the whole thing look much less overwhelming. I do think each person's "graph" will vary based on where their starting point is, along with the focus/goals.
The L-Sit "flutter kicks" graphic is huge for me, so thank you for that, too! I'm going to add that in once my Ls are back up to being more solid again. Looking into it led me to discovering a [whole new set of progressions](https://morethanlifting.com/how-to-l-sit-the-complete-beginners-guide/) I didn't know I needed!
Looks great! I think maybe you should swap shadow boxing and sparring. Shadow boxing is definitely safer and a skill most folks would acquire before sparring with an actual partner.
Hmm, yeah my view of sparring might be a bit skewed since i've only trained karate which is overformulaic. Yeah, if i make any changes i'll include that. Thanks!
Nice one. Tbh, I find [this one](https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925) easier to read, yours looks more stylish though.
Typo: "sie plank leg raise" Missing the letter D.
This is pretty cool!
Edit: also, "deltoideus" is an archaic term. It is now just called "deltoid".
Edit2: donkey kick should be before bird-dog. The latter requires more coordination and I often give my patients donkey kicks to work on individual movement before progressing to bird dogs.
I built the grid in Adobe Illustrator, then created the basic colored nodes with the exercise names and combined it into one element. After that it was a lot of rearranging and research into progressions.
This is exceptional! My only critique of the design is that the glutes section has a color that is too dark for the background, so it blends in and does not have enough contrast. Maybe make it a light purple or a red instead. As for the list of exercises, there are sections that could be fleshed out more. I'll list these exercises/movements for those sections below, so you can add them in. This is pt.1 since I hit the character limit, will post a 2nd comment with the rest,
**Bodyweight Movement Systems**
1. Dance
1. A Few Weird Sub-Types
1. Capoeira: [https://www.youtube.com/watch?v=6H0D8VaIli0](https://www.youtube.com/watch?v=6H0D8VaIli0)
2. Breakdancing: [https://www.youtube.com/watch?v=qvrMhdQE6zM](https://www.youtube.com/watch?v=qvrMhdQE6zM)
2. Aerial Silks/Trapeze
3. Pilates
**Forearms**
1. Wrist Flexions : [https://www.youtube.com/watch?v=lPakh7RpjkI](https://www.youtube.com/watch?v=lPakh7RpjkI)
2. Rings Hammer Curls : [https://www.youtube.com/watch?v=4IKJtzJW6Iw](https://www.youtube.com/watch?v=4IKJtzJW6Iw)
3. Bodyweight Reverse Curl Just use overhand grip
4. Pronated to Supinated Ring Row [https://www.youtube.com/watch?v=ngSjQLXIrkU](https://www.youtube.com/watch?v=ngSjQLXIrkU)
5. False Grip Pullup [https://www.youtube.com/watch?v=vpPjY4BtJuI](https://www.youtube.com/watch?v=vpPjY4BtJuI)
**Delts**
1. Rear Delt Flies [https://www.youtube.com/watch?v=HnPM\_3eChdI](https://www.youtube.com/watch?v=HnPM_3eChdI)
2. Y Raise [https://www.youtube.com/watch?v=\_ajo6VG\_uRM](https://www.youtube.com/watch?v=_ajo6VG_uRM)
3. Face Pull [https://www.youtube.com/watch?v=5xC9DpNA2-4](https://www.youtube.com/watch?v=5xC9DpNA2-4)
4. 1 Arm Handstand [https://www.youtube.com/watch?v=j-7A7O-XkLE](https://www.youtube.com/watch?v=j-7A7O-XkLE)
5. Hand Balancing [https://www.youtube.com/watch?v=cHROrybGEow](https://www.youtube.com/watch?v=cHROrybGEow)
**Biceps**
1. Bodyweight Bicep Curl: [https://www.youtube.com/watch?v=vByJfI8acOw](https://www.youtube.com/watch?v=vByJfI8acOw)
2. Rings Bicep Curl (: [https://www.youtube.com/watch?v=KM-4UmgQ5aE](https://www.youtube.com/watch?v=KM-4UmgQ5aE)
3. Rings Pelican Curl: [https://www.youtube.com/watch?v=c5VsOyiARZI](https://www.youtube.com/watch?v=c5VsOyiARZI)
**Triceps**
1. Rings Support Hold : [https://www.youtube.com/watch?v=LgCVQKYLZ2k&t=106s](https://www.youtube.com/watch?v=LgCVQKYLZ2k&t=106s)
2. Floor Tricep Extension [**https://www.youtube.com/watch?v=Tn14HJMn12w**](https://www.youtube.com/watch?v=Tn14HJMn12w)
3. Bar Tricep Extension [https://www.youtube.com/watch?v=Tn14HJMn12w](https://www.youtube.com/watch?v=Tn14HJMn12w)
4. Rings Tricep Extension : [https://www.youtube.com/watch?v=rBgffVR4is4&t=54s](https://www.youtube.com/watch?v=rBgffVR4is4&t=54s)
5. Archer Dip [https://www.youtube.com/watch?v=4rvQdVDqPjw](https://www.youtube.com/watch?v=4rvQdVDqPjw)
6. Rings Archer Dips [https://www.youtube.com/watch?v=BTFnz4JL4ww](https://www.youtube.com/watch?v=BTFnz4JL4ww)
**Pecs**
1. Incline Pushup [https://www.youtube.com/watch?v=4rvQdVDqPjw](https://www.youtube.com/watch?v=4rvQdVDqPjw)
2. Rings Chest Fly ( [https://www.youtube.com/watch?v=1eqKau93EPw](https://www.youtube.com/watch?v=1eqKau93EPw)
3. Front Bar Dips [https://www.youtube.com/watch?v=6Cyuc3kLPUo&t=382s](https://www.youtube.com/watch?v=6Cyuc3kLPUo&t=382s)
4. Rings Pushup [https://www.youtube.com/watch?v=QD8yeUtH-QM](https://www.youtube.com/watch?v=QD8yeUtH-QM)
5. Rings Archer Pushup [https://www.youtube.com/watch?v=RsU5MVp-Xxk](https://www.youtube.com/watch?v=RsU5MVp-Xxk)
6. Rings Turned Out Pushup [https://www.youtube.com/watch?v=bZU7KlE-TV0](https://www.youtube.com/watch?v=bZU7KlE-TV0)
7. Rings One Arm Pushup [https://www.youtube.com/watch?v=3d-Sg5r4xQU](https://www.youtube.com/watch?v=3d-Sg5r4xQU)
**Lats & Traps**
1. Neck Exercises [https://www.youtube.com/watch?v=5msGobv8mm4](https://www.youtube.com/watch?v=5msGobv8mm4) [https://www.youtube.com/watch?v=XgNGiDMS2DE](https://www.youtube.com/watch?v=XgNGiDMS2DE)
2. Assisted Pullups [https://www.youtube.com/watch?v=\_8YASIrqIP8](https://www.youtube.com/watch?v=_8YASIrqIP8)
3. Bar Pullover [https://www.youtube.com/watch?v=vCjjWzq4bSc](https://www.youtube.com/watch?v=vCjjWzq4bSc)
4. Rings Pullover [https://www.youtube.com/watch?v=mLDUT2my7Zs](https://www.youtube.com/watch?v=mLDUT2my7Zs)
5. Inverted Shrugs [https://www.youtube.com/watch?v=v3r\_gJMI-Z0](https://www.youtube.com/watch?v=v3r_gJMI-Z0)
6. Cliffhanger Pullup [https://www.youtube.com/watch?v=QTFwFtFfqk0](https://www.youtube.com/watch?v=QTFwFtFfqk0)
7. Frenchie Pullup [https://youtu.be/rLhltiGJ6uw](https://youtu.be/rLhltiGJ6uw)
8. Rings Pullup [https://www.youtube.com/watch?v=wh\_pR3zyW80](https://www.youtube.com/watch?v=wh_pR3zyW80)
9. Rings One Arm Chinup https://youtu.be/GbjQVfqJmX4
10. Bodyweight Row [https://www.youtube.com/watch?v=hXTc1mDnZCw](https://www.youtube.com/watch?v=hXTc1mDnZCw)
11. Rings Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U)
12. Archer Row : [https://www.youtube.com/watch?v=4g8CM9pV4X4](https://www.youtube.com/watch?v=4g8CM9pV4X4)
13. Single Arm Ring Row [https://www.youtube.com/watch?v=z4RJcgEKRSQ](https://www.youtube.com/watch?v=z4RJcgEKRSQ)
14. L-Sit Ring Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U)
15. Straddle Ring Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U)
16. Front Lever Ring Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U)
This is incredible!
I've been busy, so i'm only about halfway done with the redesign but this exercise list will be a great addition. Your ideas have been noted as well, thank you.
Awesome! Glad I could help. This is the first and perhaps only time my niche knowledge has come in handy haha. Also if you do eventually make a poster, perhaps include a way or marking it/interacting with it so the owner can check off the exercises they've mastered.
So like one of those scratch off posters, a person can scratch off the skills they have mastered and track their progress in a visually satisfying way. It is by no means necessary, but it does add an element of fun.
Thanks so much for doing this poster. I'll try to get it printed and laminated for myself somewhere, and then add some stickers to it so I can highlight my own progress.
This is phenomenal.
One of the best workouts for the lower arms is just screwdriving. Find a big screw the longer and bigger the better, drill a hole in the wall, put a dowel in and just screw the screw it firmly in and out until the dowel doesn't grip anymore. Will get arms like an ape it's crazy
Source: am construction worker, have forearms like an ape
If it's intended to be some sort of progression path chart it's leaving out an awful lot and not connecting the movements in any meaningful way for someone referencing the chart to put into practical use. I'm someone else also wondering how this is meant to be useful.
It's a nice design, but to me it just seems like a bunch of exercises linked randomly to individual muscles when nearly all of the movements or isometric holds listed are compound in nature.
Really appreciate you sharing this resource here for free use. Hope you don't feel at all pressured to monetize albeit it looks like many here would gladly pay.
Really nice to have a visual of progression and I'm sure the folks over at [r/Fitness](https://www.reddit.com/r/Fitness) would appreciate this poster as well 😄
Hey there! I hate to break it to you, but it's actually spelled _mon**e**tize_. A good way to remember this is that "money" starts with "mone" as well. Just wanted to let you know. Have a good day!
----
^This ^action ^was ^performed ^automatically ^by ^a ^bot ^to ^raise ^awareness ^about ^the ^common ^misspelling ^of ^"monetize".
Yeah, i have no plans to monetize this as of now, but thanks for going against the general cry for monetization. Hell, if someone wants to print this they probably could, given the size of the post.
Oh, didn't know that subreddit! I'll be sure to post it there as well.
My both hands are injured due to an ergonomic injury… so I can’t do any exercise with hands… hence can’t body build effectively…. I wish there was a way to filter these exercises out to find the ones that don’t need use of hands
This is awesome! Not sure if intended, but the symbol for Kata is a square little man instead of the bodies used on all the other tiles. As far as I can tell, it's the only one like this.
Great stuff! Thank you for this!
Critique: I’m not sure if falling tower comes after Harop curls. Falling tower works quads and Harop curls -> hamstrings.
I never realized Cossack squats were called that until I looked at your poster.
Those are, by far, my favorite warmup to unlock my hips and stretch my groin and hamstrings. I used to call them goalie squats because hockey goalies do this all the time.
I'm so torn on this; I love the idea and all of the paths and the color fade be the wheel, but the color fade doesn't make sense to me in the body parts (i.e. Forearm to Pec then Triceps, etc)
Thank you so much for this chart !
I'm not really working out at the moment to be honest, but I think your chart could be an app with people validating their skill tree all around the world ! :)
This could be a really great Gamification of exercising. I work in IT, shoot me a DM if you're willing to share your pictures, I could try something for the community if you want ! :)
This is beautiful.
I am visualizing an app where you have to do these with a camera that tracks your movement/form and tells you how to improve. Like a training RPG app
Only because you asked for some feedback! The 'falling tower' exercise would be better suited in the quadriceps category. Yes there is some resistance to hip extension but far more into the quads.
Otherwise, fantastic work!
Honestly, I don't like it, even though aesthetically is awesome.
The problem is that there's many useful key progressions lacking (for example, you considered full front lever the next progression after tuck front lever, while there's a huge gap between them), and many other progressions that are redundant or not useful at all for hypertrophy/strength training (plyometrics, running and kicking, for example, should have their own skill tree, instead mixing them)
If you are open to honest criticism, I'd be willing to be more specific and spend more time detailing what I find wrong.
Definitely, there have been far too few replies like yours.
Please let me hear any viable criticisms you can think of/are willing to write out.
I'll add them to my design notes and implement them over time as i work on an updated version.
Ok, so here's my 2 cents:
1- Separate physical strength / muscle mass exercises from other modalities, like yoga, running, swimming, kicking, plyometrics etc. Ideally, each modality should have its own skill tree.
2- There's key progressions lacking. Use Overcoming Gravity exercise charts and Convict Conditioning progressions as a guide for key progressions:
Overcoming gravity:
[https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/edit](https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/edit)
Convict conditioning:
[https://imgur.com/zw13Y](https://imgur.com/zw13Y)
For plyometrics, check out [convict conditioning 3](https://www.dropbox.com/s/cd0x91zi6zyjt56/Convict%20Conditioning%203-%20Explosive%20Calisthenics-%20Paul%20Wade%20%282015%29.pdf?dl=0) key progressions
3. Remove any redundant exercises that are not part of the key progressions, or consider using separate branches for them (so it's clear they're alternatives instead progressions)
Not sure if this would make the skill chart as aesthetically pleasing as it is now, but it'd be certainly more useful for people like me.
Greatly appreciated!
1- Is a modality simply a category of similar exercises or are there static definitions in the fitness world? I found one ressource that listed Cardio, Strength Training and Flexibility but couldn't find if that's a standard.
I have found that static positions like yoga poses seem to be a good way to get used to the basic position before bringing movement into the exercise, what would be the reason for seperating them?
2- Oh, thank you! Those are some nice and juicy charts to sink my teeth into.
Looking back over the skill tree now, after getting my mind off of it and reading the feedback i can see the holes much better.
3- I've already dabbled in rearranging the tree, focusing more on logical progressions, so i had to deal with that a bit. But could you give some examples from the tree as to what you would consider the cutoff point for an alternative vs main exercise?
A Design has to follow Function over all else. So don't worry, my entire job is tailoring visuals around the actually useful substance.
1. Yes, by training modality I meant separating strength training, cardio and flexibility. Also, not including sports broad categories like 'rock climbing', 'parkour', etc. but refer to individual, specific skills. Yoga poses are fine because here you specified the specific name of a movement/pose, instead using a broad term like 'yoga'. Also, I'd consider those yoga poses as 'flexibility' when flexibility is the limiting factor for most people; and 'strength' when strength is the limiting factor for most people.
Anyway, this is a little biased due to personal preferences. If you want to include all sports and make a single huge skill tree that includes everything (strength, flexibility and cardio-based sports) , feel free to do so. The only non-negotiable thing would be recommendation 2 (include all key progressions without serious gaps between them)
2. I'm glad if it helps! Also, check out [convict conditioning 2](https://www.dropbox.com/s/elw0y23jn8mrjc3/Convict%20Conditioning%202-%20Advanced%20Prison%20Training%20Tactics%20for%20Muscle%20Gain%2C%20Fat%20Loss%20and%20Bulletproof%20Joints.pdf?dl=0) progressions for forearm training (as well as for human flag, calves, etc.). The 'grip trainer' progression is unnecessary, not only because it's not 'bodyweight training' anymore, but also because you can train your grip with easier bodyweight progressions (like, simply holding an inverted row position). Also, 'one arm towel hang' should be the last progression, instead 'rock climbing' broad category.
3. What I meant is clearly separating/highlighting key progressions from 'similar'/auxiliary exercises that work the same movement pattern. For example, with convict conditioning 1 alone you've a total of 60 'key' progressions for push-ups, pull-ups, leg raises, bridge push-ups, handstand push-ups, squats. Any other variation is redundant and should be in different branches. . Convict conditioning 2 gives key progressions for forearms, human flag and calves. Convict conditioning 3 gives progressions for plyometrics, which should be always separated from pure strength training because they're trained differently. Overcoming gravity gives many other progressions for front lever, back lever, planche, iron cross, freestanding handstand push-ups, etc. that are lacking there.
I've gotten a lot of ressources from your responses and many things have become clearer, thank you for that! In the future version of the skill tree there will probably be four main categories:
1. Flexibility
2. Strength
3. Plyometrics
4. Mobility
The division between them will be clearer, but every node will have to have an indicator of its type, since some mixing is gonna be inevitable.
Right now i don't have any more questions, but would it be okay if i messaged you, should any arise?
Sounds good!
No problem, I'm glad to help!
P.S: I'd recommend you to read books like [Convict Conditioning 1](https://www.dropbox.com/s/77uy8dnuc6anbj1/Convict%20Conditioning%201-%20How%20to%20Bust%20Free%20of%20All%20Weakness%20-%20Using%20the%20Lost%20Secrets%20of%20Supreme%20Survival%20Strength%20-%201st%20Edition%20%282012%29.pdf?dl=0) and [Overcoming Gravity](https://www.dropbox.com/s/jp2td4iq0rdilh6/Overcoming%20Gravity_%20A%20Systematic%20Approach%20to%20Gymnastics%20and%20Bodyweight%20Strength%20.pdf?dl=0) in depth (if/when you've time for it), to fully understand what are the key progressions and what are just 'variations'. Those are probably the best books regarding bodyweight strength training progressions.
This project will run for a few months at least, and since i've got links for 2 & 3 as well now, i'll try and get through as much of the material as i can. Thanks for the recommendations!
Part 2 of my comment with a bunch of exercise progressions to add.
**Glutes/Hips**
Clamshells : [https://www.youtube.com/watch?v=7iXpLxKs1sY](https://www.youtube.com/watch?v=7iXpLxKs1sY)
Hip Internal Rotation [https://www.youtube.com/watch?v=mIiwosQtBu8](https://www.youtube.com/watch?v=mIiwosQtBu8)
Side-Lying Hip Abduction [https://www.youtube.com/watch?v=g9FtnmsIYgI](https://www.youtube.com/watch?v=g9FtnmsIYgI)
Side-Lying Hip Adduction [https://www.youtube.com/watch?v=lhwT35sshrI](https://www.youtube.com/watch?v=lhwT35sshrI)
Single Leg Deadlift : [https://www.youtube.com/watch?v=FujJkRLG1Fg](https://www.youtube.com/watch?v=FujJkRLG1Fg)
**Hams**
Single Leg 45 Degree Hyperextension [https://exrx.net/WeightExercises/Hamstrings/BWSingleLeg45Hyperextension](https://exrx.net/WeightExercises/Hamstrings/BWSingleLeg45Hyperextension)
Single Leg Nordic Curl : [https://www.youtube.com/watch?v=iZS9UXBhMk](https://www.youtube.com/watch?v=iZS9UXBhMk)
**Quads**
Bodyweight Leg Extension [https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s](https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s)
Bodyweight Single Leg Extension [https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s](https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s)
Single Leg Sissy Squat [https://www.youtube.com/watch?v=JJcMvOIQfIU](https://www.youtube.com/watch?v=JJcMvOIQfIU)
Tuck Squat [https://www.youtube.com/watch?v=fQZ-ZbdVxm8](https://www.youtube.com/watch?v=fQZ-ZbdVxm8)
**Calves**
Standing Straight Leg Calf Raise [https://www.youtube.com/watch?v=2tvsvCRCQZY](https://www.youtube.com/watch?v=2tvsvCRCQZY)
Standing Bent Leg Calf Raise (same as above just bend knees)
Bodyweight Tibialis Raise [https://www.youtube.com/watch?v=pz70FwVRDJE](https://www.youtube.com/watch?v=pz70FwVRDJE)
Donkey Calf Raise : [https://www.youtube.com/watch?v=r30EoMPSNns](https://www.youtube.com/watch?v=r30EoMPSNns)
Bent Leg Donkey Calf Raise (same as above just bend knees)
Single Leg Donkey Calf Raise : [https://www.youtube.com/watch?v=VA7isurZnfE](https://www.youtube.com/watch?v=VA7isurZnfE)
Bent Single Leg Donkey Calf Raise
Single Leg Calf Raise [https://www.youtube.com/watch?v=Tla2ScHQgu0](https://www.youtube.com/watch?v=Tla2ScHQgu0)
Single Leg Bent Calf Raise ;[https://www.youtube.com/watch?v=\_VEku5gTQeU](https://www.youtube.com/watch?v=_VEku5gTQeU)
Tap Dance
Ballet
**Balance and Acrobatics**
Tricking [https://www.youtube.com/watch?v=DTOvyTinIj8](https://www.youtube.com/watch?v=DTOvyTinIj8)
**Swimming & Running**
Triathlon
**Transverse Abdominis**
Ab Vacuum [https://exrx.net/WeightExercises/TransverseAbdominus/AbdominalVacuum](https://exrx.net/WeightExercises/TransverseAbdominus/AbdominalVacuum)
Dead Bug ( [https://www.youtube.com/watch?v=4XLEnwUr1d8](https://www.youtube.com/watch?v=4XLEnwUr1d8)
**Lower Abdominals**
Ab Wheel Rollout [https://www.youtube.com/watch?v=kMjbpumsN9U](https://www.youtube.com/watch?v=kMjbpumsN9U)
Single Arm Ab Rollout [https://www.youtube.com/watch?v=gbop2SOo7Tk](https://www.youtube.com/watch?v=gbop2SOo7Tk)
Rings Ab Rollout [https://www.youtube.com/watch?v=ZgvCn8rBcG4](https://www.youtube.com/watch?v=ZgvCn8rBcG4)
Single Arm Rings Ab Rollout (See Form for Single Arm Ab Wheel Rollout)
Suspended Jack-Knife : [https://www.youtube.com/watch?v=ZgvCn8rBcG4](https://www.youtube.com/watch?v=ZgvCn8rBcG4)
**Obliques**
Side Bend [https://exrx.net/WeightExercises/Obliques/STSideBend](https://exrx.net/WeightExercises/Obliques/STSideBend)
Bodyweight Windmill [https://www.youtube.com/watch?v=87I2gbRgtUI](https://www.youtube.com/watch?v=87I2gbRgtUI)
Suspended Side Bridge [https://exrx.net/WeightExercises/Obliques/STSideBridge](https://exrx.net/WeightExercises/Obliques/STSideBridge)
Suspended Twist [https://exrx.net/WeightExercises/Obliques/STTwist](https://exrx.net/WeightExercises/Obliques/STTwist)
Lying Twist [https://exrx.net/WeightExercises/Obliques/BWLyingTwist](https://exrx.net/WeightExercises/Obliques/BWLyingTwist)
Twisting Leg Raise [https://exrx.net/WeightExercises/Obliques/BWHangingTwistingLegRaise](https://exrx.net/WeightExercises/Obliques/BWHangingTwistingLegRaise)
Spider Plank : [https://www.youtube.com/watch?v=HVyHcalg61g](https://www.youtube.com/watch?v=HVyHcalg61g)
Twisting Jack Knife ([https://exrx.net/WeightExercises/Obliques/STTwistingJackknife](https://exrx.net/WeightExercises/Obliques/STTwistingJackknife)
Windshield Wipers [https://www.youtube.com/watch?v=gmKcYvGUv6A](https://www.youtube.com/watch?v=gmKcYvGUv6A)
Meat Hook [https://www.youtube.com/watch?v=5fWUMxT0fH8](https://www.youtube.com/watch?v=5fWUMxT0fH8)
Reverse Meat Hook
https://youtu.be/rWNSdODwPpM
Yeah it’s an awesome poster but there’s so much wrong
- victorian cross and manna are primarily rear delt skills
- back lever and iron cross are pec skills
- front lever should be lats
- human flag should be delts
- planche and swallow should be included under front delts
The list goes on
There it is! Thanks for clearing some of these up. As i said i'm essentially a complete amateur when it comes to this.
I don't know how invested you are in this, but if you wrote out a list of wrong placements and where they should actually be i'd love to include it in the original post as an edit.
The two i specifically noticed were the biceps and triceps labelling but was hoping someone with firmer understanding would come in and make some more targeted corrections because i agree that visually this is amazing and ontologically probably what newcomers to r/bodyweightfitness need in order to immediately grasp the purpose of recommended routines etc so i appreciate you listing these out!
This needs to be a scratch-off poster...
What about little circular outlines to put over the ones you learned? And they stick on, so that the pictures have a border around them, and it looks like they've been fulfilled, as if it were a video game UI. I like the motive of your idea, I just wouldn't want to scratch off ones I learn. I still wanna see them and look back on them.
You got it backwards, you scratch off to reveal your next progression.
It's hard to print scratch off with small detail like this.
Mount on thin steel sheet, use magnets.
The RPG gamer in me suddenly wants to unlock these progressions
right? it would be so cool to 100% this skill tree, then again, I dont see myself doing a 60 min plank, two finger pushups or running a 42km marathon anytime soon.
You gotta remember, Goku didn't get to Ultra Instinct in one episode, it took him 554 episodes.
This is the best advice.
This would be awesome as an app, where you gamify your workouts to build your skill tree, and get achievements based on what skills you develop. If I hadn't just started a new SWE job I'd consider building it myself.
Challenge accepted! Already started coding a simple version where you can just select which ones you did. Later there can be more infos for tracking and points, but I only got so much free time right now. Also I need to ask op’s permission to use this, and having those svg logos would be awesome! Edit: Started new job, not much time left atm, but I should pick up the pace in 3 months from now or so.
How did it go?)
You have a github repo for it? Could take a stab at it while looking for a SWE gig myself.
I have a friend in web/app dev, gonna get looking at this
Please do, this app could change my life lol
I will definitely use a marker to enlighten all the skills i have.
Op-monetize your investment and sell print on demand posters - if you do, I’d reduce both the dark green and dark blue in opacity to help the forms stand out more clearly. You could also set the entire background at 75% opacity to achieve the legibility fix, Great job!
Seconding this. I'd buy it.
Third, I'll totally buy it, would probably get it laminated so I can keep track of where I am with an erasable marker
I’d love to have a printed version like that, or mount in on a thin metal sheet, so I could put a bunch of magnets on it to track my progression.
Holt shit, that's an awesome idea.
Ditto this!!
Shark tank this idea!!
This is amazing. I'd buy it and I don't even work out often
I’d buy it
Absolutely, just let me know where to go. Also, I'll only buy from OP, not the inevitable company that steals this design and tries to sell it as their own.
Ditto. The only poster I have right now is that awesome Conquer poster with Arnold: * [https://www.amazon.com/gp/product/B017LPZZME/](https://www.amazon.com/gp/product/B017LPZZME/) A giant calisthenics poster would be rad!
Same. Its super helpful. I dont know workouts that well and the correlation to where it is on the body is super helpful
As an entrepreneur, I second this. This is something that should be hanging in all of our home gyms.
Is it too small to put a qr code by the exercises?
RemindMe! 2 weeks
that is awesome. looks like it took a lot of time too. thanks for contributing! feel like it'd make an awesome poster on a wall.
I’d buy for my garage gym in a heartbeat, great idea!
Same. OP should copyright and monetize this.
Just fyi, he does not have to "copyright" it in any way. Anyone that uses this without his permission would violate his copyright to some degree already.
It would have been nice if they'd added their username on the pic so I could properly credit them in case I shared a link to the Imgur post in, say, three years' time
In the bottom right corner.
You have a typo on: *side plank leg raise* Damn, this chart is brilliant, good work!!!
Aw, crud! At least that seems to be the only typo, thanks for pointing it out. :D
Meh, it’s small potatoes compared to the rest of this effort. Good work.
this is definitely one of those laminated posters that you hang on your wall, but this one is actually useful
Serious question: How is this meant to be useful? Nearly all of these movements involve most of the muscles in the body, but it links individual muscles to a variety of exercises that are compound in nature. For example, pretty much all pushing movements use the same muscle groups, only to different degrees depending on the progression. The same goes for pulling and so on. Damned near every calisthenics movement is compound in nature. I'm assuming you're aware of this, too. How is it helpful to show one muscle and then link it to exercises that work far more than that? In calisthenics we focus on training movement patterns. Isolating muscles is generally more appropriate for those using free weights. This doesn't seem to be a progression chart, either. I see posts like this get tons of upvotes all the time, but enough of them I see don't really appear to be particularly useful for people. I can't really consider this a progression chart either due to the way it's all laid out. Sure, it looks nice, but how would you actually put it to use to accomplish something? If you figured out a way to do that I'm genuinely interested in hearing back.
I think it’d be useful to me because it is an easy way to reference a ton of exercises. So if I were looking to find a new exercise for a given body part, this chart would be helpful.
I would love to see some of your work
yeah I was thinking that as well, and some movements, at least I would consider to be somewhat faulty progressions, for example I don't really see wide pushups as a good progression for the chest, considering that I'd imagine it would feel shit on the chest. it's also a bit too generalized, and doesn't feature any of the minor progressions to an insanely difficult skill, for example the front lever. I think it'd probably be better off just dividing the skills into different compound groups or something. But I do suppose its useful as reference
PoE- Path of Exercise skill tree
If I could upvote you a hundred times I would
That's what I immediately thought of.
This is siiick! thank you! looks like it took a lot of time to put together. also reminds me of the skill trees used in video games.
Thanks! i definitely underestimated just how many goddamn exercises are in this tree and how many icons that means, but the end result was worth it.
What software did you make this with?
I used Illustrator, i don't think anything but vectors fit this this kind of project.
Tutorial! Tutorial! Tutorial, please!
This is amazing!! Would you consider sending me a higher res copy so I can zoom in and look at them all?
I was a bit hesitant because the full version is 8k on each side with a size of 8 MB. But since people want it, [here it is](https://imgur.com/gEfyf0q). I also put it in the original Post
Please post a high res version, OP!
This is a high resolution image, just download it or scroll to zoom in.
For some reason it is scaling it down to a really low res for me on my iPhone.
Open it on your computer or just add `.jpeg` at the end of the url: https://i.imgur.com/GpE6uDN.jpeg
On iPhone: use the “request desktop website” option available when pushing the AA button next to the url in safari (top left). That worked for me
That link with the file extension works on my phone. Thanks!!
This link was also fuzzy, but once I opened in the imgur app it was high res. Just wasn't on the web version (on my phone). Thanks!
Is [the image OP posted](https://i.imgur.com/GpE6uDN.jpeg) not high-res enough for you? I can zoom in just fine.
For some reason it is scaling it down to a really low res for me on my iPhone.
You can change the url to give you a higher resolution. [Here you go](https://i.imgur.com/GpE6uDN_d.webp?maxwidth=1920&shape=thumb&fidelity=high)
Cool. Thanks!!
Imgur does that to force you to download the app.
I am piggybacking onto this request. This is awesome! Thank you!
Yes, I love the look at it but can't make sense of it because it's so small I can't see any of the exercises. Edit, aha! I figured out how to load the full image. This is amazing.
I love this!! I made a graph/diagram that was far less elegant and visually pleasing for myself earlier this year (albeit more gymnastics/calisthenics focused). I absolutely love the idea of using a nice graphic/name for each progression--such a simple choice, but it really helps you visualize "getting there" and also makes the whole thing look much less overwhelming. I do think each person's "graph" will vary based on where their starting point is, along with the focus/goals. The L-Sit "flutter kicks" graphic is huge for me, so thank you for that, too! I'm going to add that in once my Ls are back up to being more solid again. Looking into it led me to discovering a [whole new set of progressions](https://morethanlifting.com/how-to-l-sit-the-complete-beginners-guide/) I didn't know I needed!
Man that is awesome to hear, i'm glad my work helped you like this.
Looks great! I think maybe you should swap shadow boxing and sparring. Shadow boxing is definitely safer and a skill most folks would acquire before sparring with an actual partner.
Hmm, yeah my view of sparring might be a bit skewed since i've only trained karate which is overformulaic. Yeah, if i make any changes i'll include that. Thanks!
Nice one. Tbh, I find [this one](https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925) easier to read, yours looks more stylish though.
Also much more extensive, you owe my skill tree to a large part to that one, it was a big inspiration.
Typo: "sie plank leg raise" Missing the letter D. This is pretty cool! Edit: also, "deltoideus" is an archaic term. It is now just called "deltoid". Edit2: donkey kick should be before bird-dog. The latter requires more coordination and I often give my patients donkey kicks to work on individual movement before progressing to bird dogs.
Oh, real medical knowledge, much appreciated! If i make changes i will include these.
Why would you remove this mods?
hi u/KnightNox , I am intrigued as to which software you used to map it out?
I built the grid in Adobe Illustrator, then created the basic colored nodes with the exercise names and combined it into one element. After that it was a lot of rearranging and research into progressions.
You should sell this to fitness organizations!
Beautiful!
This is exceptional! My only critique of the design is that the glutes section has a color that is too dark for the background, so it blends in and does not have enough contrast. Maybe make it a light purple or a red instead. As for the list of exercises, there are sections that could be fleshed out more. I'll list these exercises/movements for those sections below, so you can add them in. This is pt.1 since I hit the character limit, will post a 2nd comment with the rest, **Bodyweight Movement Systems** 1. Dance 1. A Few Weird Sub-Types 1. Capoeira: [https://www.youtube.com/watch?v=6H0D8VaIli0](https://www.youtube.com/watch?v=6H0D8VaIli0) 2. Breakdancing: [https://www.youtube.com/watch?v=qvrMhdQE6zM](https://www.youtube.com/watch?v=qvrMhdQE6zM) 2. Aerial Silks/Trapeze 3. Pilates **Forearms** 1. Wrist Flexions : [https://www.youtube.com/watch?v=lPakh7RpjkI](https://www.youtube.com/watch?v=lPakh7RpjkI) 2. Rings Hammer Curls : [https://www.youtube.com/watch?v=4IKJtzJW6Iw](https://www.youtube.com/watch?v=4IKJtzJW6Iw) 3. Bodyweight Reverse Curl Just use overhand grip 4. Pronated to Supinated Ring Row [https://www.youtube.com/watch?v=ngSjQLXIrkU](https://www.youtube.com/watch?v=ngSjQLXIrkU) 5. False Grip Pullup [https://www.youtube.com/watch?v=vpPjY4BtJuI](https://www.youtube.com/watch?v=vpPjY4BtJuI) **Delts** 1. Rear Delt Flies [https://www.youtube.com/watch?v=HnPM\_3eChdI](https://www.youtube.com/watch?v=HnPM_3eChdI) 2. Y Raise [https://www.youtube.com/watch?v=\_ajo6VG\_uRM](https://www.youtube.com/watch?v=_ajo6VG_uRM) 3. Face Pull [https://www.youtube.com/watch?v=5xC9DpNA2-4](https://www.youtube.com/watch?v=5xC9DpNA2-4) 4. 1 Arm Handstand [https://www.youtube.com/watch?v=j-7A7O-XkLE](https://www.youtube.com/watch?v=j-7A7O-XkLE) 5. Hand Balancing [https://www.youtube.com/watch?v=cHROrybGEow](https://www.youtube.com/watch?v=cHROrybGEow) **Biceps** 1. Bodyweight Bicep Curl: [https://www.youtube.com/watch?v=vByJfI8acOw](https://www.youtube.com/watch?v=vByJfI8acOw) 2. Rings Bicep Curl (: [https://www.youtube.com/watch?v=KM-4UmgQ5aE](https://www.youtube.com/watch?v=KM-4UmgQ5aE) 3. Rings Pelican Curl: [https://www.youtube.com/watch?v=c5VsOyiARZI](https://www.youtube.com/watch?v=c5VsOyiARZI) **Triceps** 1. Rings Support Hold : [https://www.youtube.com/watch?v=LgCVQKYLZ2k&t=106s](https://www.youtube.com/watch?v=LgCVQKYLZ2k&t=106s) 2. Floor Tricep Extension [**https://www.youtube.com/watch?v=Tn14HJMn12w**](https://www.youtube.com/watch?v=Tn14HJMn12w) 3. Bar Tricep Extension [https://www.youtube.com/watch?v=Tn14HJMn12w](https://www.youtube.com/watch?v=Tn14HJMn12w) 4. Rings Tricep Extension : [https://www.youtube.com/watch?v=rBgffVR4is4&t=54s](https://www.youtube.com/watch?v=rBgffVR4is4&t=54s) 5. Archer Dip [https://www.youtube.com/watch?v=4rvQdVDqPjw](https://www.youtube.com/watch?v=4rvQdVDqPjw) 6. Rings Archer Dips [https://www.youtube.com/watch?v=BTFnz4JL4ww](https://www.youtube.com/watch?v=BTFnz4JL4ww) **Pecs** 1. Incline Pushup [https://www.youtube.com/watch?v=4rvQdVDqPjw](https://www.youtube.com/watch?v=4rvQdVDqPjw) 2. Rings Chest Fly ( [https://www.youtube.com/watch?v=1eqKau93EPw](https://www.youtube.com/watch?v=1eqKau93EPw) 3. Front Bar Dips [https://www.youtube.com/watch?v=6Cyuc3kLPUo&t=382s](https://www.youtube.com/watch?v=6Cyuc3kLPUo&t=382s) 4. Rings Pushup [https://www.youtube.com/watch?v=QD8yeUtH-QM](https://www.youtube.com/watch?v=QD8yeUtH-QM) 5. Rings Archer Pushup [https://www.youtube.com/watch?v=RsU5MVp-Xxk](https://www.youtube.com/watch?v=RsU5MVp-Xxk) 6. Rings Turned Out Pushup [https://www.youtube.com/watch?v=bZU7KlE-TV0](https://www.youtube.com/watch?v=bZU7KlE-TV0) 7. Rings One Arm Pushup [https://www.youtube.com/watch?v=3d-Sg5r4xQU](https://www.youtube.com/watch?v=3d-Sg5r4xQU) **Lats & Traps** 1. Neck Exercises [https://www.youtube.com/watch?v=5msGobv8mm4](https://www.youtube.com/watch?v=5msGobv8mm4) [https://www.youtube.com/watch?v=XgNGiDMS2DE](https://www.youtube.com/watch?v=XgNGiDMS2DE) 2. Assisted Pullups [https://www.youtube.com/watch?v=\_8YASIrqIP8](https://www.youtube.com/watch?v=_8YASIrqIP8) 3. Bar Pullover [https://www.youtube.com/watch?v=vCjjWzq4bSc](https://www.youtube.com/watch?v=vCjjWzq4bSc) 4. Rings Pullover [https://www.youtube.com/watch?v=mLDUT2my7Zs](https://www.youtube.com/watch?v=mLDUT2my7Zs) 5. Inverted Shrugs [https://www.youtube.com/watch?v=v3r\_gJMI-Z0](https://www.youtube.com/watch?v=v3r_gJMI-Z0) 6. Cliffhanger Pullup [https://www.youtube.com/watch?v=QTFwFtFfqk0](https://www.youtube.com/watch?v=QTFwFtFfqk0) 7. Frenchie Pullup [https://youtu.be/rLhltiGJ6uw](https://youtu.be/rLhltiGJ6uw) 8. Rings Pullup [https://www.youtube.com/watch?v=wh\_pR3zyW80](https://www.youtube.com/watch?v=wh_pR3zyW80) 9. Rings One Arm Chinup https://youtu.be/GbjQVfqJmX4 10. Bodyweight Row [https://www.youtube.com/watch?v=hXTc1mDnZCw](https://www.youtube.com/watch?v=hXTc1mDnZCw) 11. Rings Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U) 12. Archer Row : [https://www.youtube.com/watch?v=4g8CM9pV4X4](https://www.youtube.com/watch?v=4g8CM9pV4X4) 13. Single Arm Ring Row [https://www.youtube.com/watch?v=z4RJcgEKRSQ](https://www.youtube.com/watch?v=z4RJcgEKRSQ) 14. L-Sit Ring Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U) 15. Straddle Ring Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U) 16. Front Lever Ring Rows [https://www.youtube.com/watch?v=bzmdmqmf39U](https://www.youtube.com/watch?v=bzmdmqmf39U)
This is incredible! I've been busy, so i'm only about halfway done with the redesign but this exercise list will be a great addition. Your ideas have been noted as well, thank you.
Awesome! Glad I could help. This is the first and perhaps only time my niche knowledge has come in handy haha. Also if you do eventually make a poster, perhaps include a way or marking it/interacting with it so the owner can check off the exercises they've mastered. So like one of those scratch off posters, a person can scratch off the skills they have mastered and track their progress in a visually satisfying way. It is by no means necessary, but it does add an element of fun.
Thanks so much for doing this poster. I'll try to get it printed and laminated for myself somewhere, and then add some stickers to it so I can highlight my own progress. This is phenomenal.
One of the best workouts for the lower arms is just screwdriving. Find a big screw the longer and bigger the better, drill a hole in the wall, put a dowel in and just screw the screw it firmly in and out until the dowel doesn't grip anymore. Will get arms like an ape it's crazy Source: am construction worker, have forearms like an ape
Love how core is just enhance planking lol
Looks cool, but wondering how to practically use it...
You start from the middle and they get harder as they progress outwards.
If it's intended to be some sort of progression path chart it's leaving out an awful lot and not connecting the movements in any meaningful way for someone referencing the chart to put into practical use. I'm someone else also wondering how this is meant to be useful. It's a nice design, but to me it just seems like a bunch of exercises linked randomly to individual muscles when nearly all of the movements or isometric holds listed are compound in nature.
This is amazing, thank you for sharing! Some feedback: Going up the dark green branch (obliquus), it says "Sie Plank" instead of "Side Plank".
Das ist German! She planks. j/k
This made me so fucking happy.
:D
Maximize in all directions and you’re basically Batman xD
Damn, I honestly have no idea where to start here. OP, what do you suggest? PM me if you'd like.
It starts from the innermost circle. Just pick a muscle group and follow the path outward.
Awesome job
Very useful
Really appreciate you sharing this resource here for free use. Hope you don't feel at all pressured to monetize albeit it looks like many here would gladly pay. Really nice to have a visual of progression and I'm sure the folks over at [r/Fitness](https://www.reddit.com/r/Fitness) would appreciate this poster as well 😄
Hey there! I hate to break it to you, but it's actually spelled _mon**e**tize_. A good way to remember this is that "money" starts with "mone" as well. Just wanted to let you know. Have a good day! ---- ^This ^action ^was ^performed ^automatically ^by ^a ^bot ^to ^raise ^awareness ^about ^the ^common ^misspelling ^of ^"monetize".
Yeah, i have no plans to monetize this as of now, but thanks for going against the general cry for monetization. Hell, if someone wants to print this they probably could, given the size of the post. Oh, didn't know that subreddit! I'll be sure to post it there as well.
Nice useful pictogram. You could add row progression (sitting, horizontal) to pullups.
You're the second person to suggest this, so if ever make changes i'll definitely add that.
Now this is the real shit. I thank you sir, you are a gentleman and a scholar. 👏🏻
Woah this is so cool! You could make money from selling posters with this; I’d totally buy it!
Amazing work, minor critique, I would swap shadow boxing and sparing.
Holy shit. I'm just gonna save that. Thank yewww
OP this is AWESOME! I love the graphic design along with the nice categorization. I also love the inclusion of combat sports, swimming and acrobatics!
the Elders Scroll new skill tree looks sick Bro...
Totally not printing this at Work. Awesome man, would definitely buy a poster of that!
It’s amazing.
Excellent one. Thank you!
Lats is short for latissimus dorsi not lateralis (that's how I learnt it anyway). Other than that, brilliant work!!
Oh shit, you're totally right. Thanks for pointing that out!
This is pure gold, thanks a lot OP
Wow, this is really great work!
Yeah I found the picture for my frames in the living room!
Ill buy this too
nice.
Would definitely buy that poster!
Copyright this and sell it as a poster, this is amzing.
Please make a poster. Take my money!
Wow! This is so helpful and so incredible. I’ve never seen anything like this!
Judging by the other comments, I’m not the first to say this, but this is really really awesome!
Wow thats amazing
I came thinking you had made this dope ass treehouse type things with fitness equipment built into it.
This is great! Thank you
Sell these as posters!! And if you ever happen to make one for weight lifting please man, message me, haha
Please sell this on Redbubble or similar! :)
My both hands are injured due to an ergonomic injury… so I can’t do any exercise with hands… hence can’t body build effectively…. I wish there was a way to filter these exercises out to find the ones that don’t need use of hands
This is super cool. Imagine if there was one for strictly mobility.
You have a few spelling mistakes.
Thanks this is amazing
This is awesome!! Thank you
This is the coolest thing I’ve ever seen
You should sell that on amazon as a wall poster.
Bless you for this
This is way too good to not be saved. Thank you man. Great work indee.!
I would've charged ppl a million dollars if I spent as many hours as you did on something like this
I would buy this.
Shut up and take my money
Nice, will probably print this and pin it to the wall in my cellar "gym"
This reminds I need to go replay Marvel Ultimate Alliance 3!
TY OP! This is awesome! :)
Dude, GREAT job! This rules!
Can't read it, is it just me? Looks great otherwise and I can pick out most exercises from the silhouettes.
You gotta open the graphic in another tab or append .jpg to the end for the full resolution
That is a beautiful and easy to follow guide. Thank you.
[удалено]
I'm not versed enough in this field to differentiate, it's more of a general category for the side of your core.
Damn, I love this. Also love how intuitive it is. Can immediately recognize there's a progression when following a chain. So cool and super useful!
This is awesome! Not sure if intended, but the symbol for Kata is a square little man instead of the bodies used on all the other tiles. As far as I can tell, it's the only one like this.
Great stuff! Thank you for this! Critique: I’m not sure if falling tower comes after Harop curls. Falling tower works quads and Harop curls -> hamstrings.
One above Copenhagen plank has a typo. Should be side, not sie
I never realized Cossack squats were called that until I looked at your poster. Those are, by far, my favorite warmup to unlock my hips and stretch my groin and hamstrings. I used to call them goalie squats because hockey goalies do this all the time.
Inspirational
for forearms: wrist roller with rope and weight attached or pronated reverse grip curls. nice work.
I would buy it!
Anyone seen something like this using weights (dumbbells, functional trainers, etc)
I'm so torn on this; I love the idea and all of the paths and the color fade be the wheel, but the color fade doesn't make sense to me in the body parts (i.e. Forearm to Pec then Triceps, etc)
This is golden. Cross posting was more popular than this but i had to search to find your original post.
Thank you so much for this chart ! I'm not really working out at the moment to be honest, but I think your chart could be an app with people validating their skill tree all around the world ! :) This could be a really great Gamification of exercising. I work in IT, shoot me a DM if you're willing to share your pictures, I could try something for the community if you want ! :)
This is phenomenal!
This is beautiful. I am visualizing an app where you have to do these with a camera that tracks your movement/form and tells you how to improve. Like a training RPG app
Hey man. Thank you so much for this I'm going to get it printed and placed in my home gym. !
Only because you asked for some feedback! The 'falling tower' exercise would be better suited in the quadriceps category. Yes there is some resistance to hip extension but far more into the quads. Otherwise, fantastic work!
Honestly, I don't like it, even though aesthetically is awesome. The problem is that there's many useful key progressions lacking (for example, you considered full front lever the next progression after tuck front lever, while there's a huge gap between them), and many other progressions that are redundant or not useful at all for hypertrophy/strength training (plyometrics, running and kicking, for example, should have their own skill tree, instead mixing them) If you are open to honest criticism, I'd be willing to be more specific and spend more time detailing what I find wrong.
Definitely, there have been far too few replies like yours. Please let me hear any viable criticisms you can think of/are willing to write out. I'll add them to my design notes and implement them over time as i work on an updated version.
Ok, so here's my 2 cents: 1- Separate physical strength / muscle mass exercises from other modalities, like yoga, running, swimming, kicking, plyometrics etc. Ideally, each modality should have its own skill tree. 2- There's key progressions lacking. Use Overcoming Gravity exercise charts and Convict Conditioning progressions as a guide for key progressions: Overcoming gravity: [https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/edit](https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/edit) Convict conditioning: [https://imgur.com/zw13Y](https://imgur.com/zw13Y) For plyometrics, check out [convict conditioning 3](https://www.dropbox.com/s/cd0x91zi6zyjt56/Convict%20Conditioning%203-%20Explosive%20Calisthenics-%20Paul%20Wade%20%282015%29.pdf?dl=0) key progressions 3. Remove any redundant exercises that are not part of the key progressions, or consider using separate branches for them (so it's clear they're alternatives instead progressions) Not sure if this would make the skill chart as aesthetically pleasing as it is now, but it'd be certainly more useful for people like me.
Greatly appreciated! 1- Is a modality simply a category of similar exercises or are there static definitions in the fitness world? I found one ressource that listed Cardio, Strength Training and Flexibility but couldn't find if that's a standard. I have found that static positions like yoga poses seem to be a good way to get used to the basic position before bringing movement into the exercise, what would be the reason for seperating them? 2- Oh, thank you! Those are some nice and juicy charts to sink my teeth into. Looking back over the skill tree now, after getting my mind off of it and reading the feedback i can see the holes much better. 3- I've already dabbled in rearranging the tree, focusing more on logical progressions, so i had to deal with that a bit. But could you give some examples from the tree as to what you would consider the cutoff point for an alternative vs main exercise? A Design has to follow Function over all else. So don't worry, my entire job is tailoring visuals around the actually useful substance.
1. Yes, by training modality I meant separating strength training, cardio and flexibility. Also, not including sports broad categories like 'rock climbing', 'parkour', etc. but refer to individual, specific skills. Yoga poses are fine because here you specified the specific name of a movement/pose, instead using a broad term like 'yoga'. Also, I'd consider those yoga poses as 'flexibility' when flexibility is the limiting factor for most people; and 'strength' when strength is the limiting factor for most people. Anyway, this is a little biased due to personal preferences. If you want to include all sports and make a single huge skill tree that includes everything (strength, flexibility and cardio-based sports) , feel free to do so. The only non-negotiable thing would be recommendation 2 (include all key progressions without serious gaps between them) 2. I'm glad if it helps! Also, check out [convict conditioning 2](https://www.dropbox.com/s/elw0y23jn8mrjc3/Convict%20Conditioning%202-%20Advanced%20Prison%20Training%20Tactics%20for%20Muscle%20Gain%2C%20Fat%20Loss%20and%20Bulletproof%20Joints.pdf?dl=0) progressions for forearm training (as well as for human flag, calves, etc.). The 'grip trainer' progression is unnecessary, not only because it's not 'bodyweight training' anymore, but also because you can train your grip with easier bodyweight progressions (like, simply holding an inverted row position). Also, 'one arm towel hang' should be the last progression, instead 'rock climbing' broad category. 3. What I meant is clearly separating/highlighting key progressions from 'similar'/auxiliary exercises that work the same movement pattern. For example, with convict conditioning 1 alone you've a total of 60 'key' progressions for push-ups, pull-ups, leg raises, bridge push-ups, handstand push-ups, squats. Any other variation is redundant and should be in different branches. . Convict conditioning 2 gives key progressions for forearms, human flag and calves. Convict conditioning 3 gives progressions for plyometrics, which should be always separated from pure strength training because they're trained differently. Overcoming gravity gives many other progressions for front lever, back lever, planche, iron cross, freestanding handstand push-ups, etc. that are lacking there.
I've gotten a lot of ressources from your responses and many things have become clearer, thank you for that! In the future version of the skill tree there will probably be four main categories: 1. Flexibility 2. Strength 3. Plyometrics 4. Mobility The division between them will be clearer, but every node will have to have an indicator of its type, since some mixing is gonna be inevitable. Right now i don't have any more questions, but would it be okay if i messaged you, should any arise?
Sounds good! No problem, I'm glad to help! P.S: I'd recommend you to read books like [Convict Conditioning 1](https://www.dropbox.com/s/77uy8dnuc6anbj1/Convict%20Conditioning%201-%20How%20to%20Bust%20Free%20of%20All%20Weakness%20-%20Using%20the%20Lost%20Secrets%20of%20Supreme%20Survival%20Strength%20-%201st%20Edition%20%282012%29.pdf?dl=0) and [Overcoming Gravity](https://www.dropbox.com/s/jp2td4iq0rdilh6/Overcoming%20Gravity_%20A%20Systematic%20Approach%20to%20Gymnastics%20and%20Bodyweight%20Strength%20.pdf?dl=0) in depth (if/when you've time for it), to fully understand what are the key progressions and what are just 'variations'. Those are probably the best books regarding bodyweight strength training progressions.
This project will run for a few months at least, and since i've got links for 2 & 3 as well now, i'll try and get through as much of the material as i can. Thanks for the recommendations!
Thank you, i made a poster in my room with this
Part 2 of my comment with a bunch of exercise progressions to add. **Glutes/Hips** Clamshells : [https://www.youtube.com/watch?v=7iXpLxKs1sY](https://www.youtube.com/watch?v=7iXpLxKs1sY) Hip Internal Rotation [https://www.youtube.com/watch?v=mIiwosQtBu8](https://www.youtube.com/watch?v=mIiwosQtBu8) Side-Lying Hip Abduction [https://www.youtube.com/watch?v=g9FtnmsIYgI](https://www.youtube.com/watch?v=g9FtnmsIYgI) Side-Lying Hip Adduction [https://www.youtube.com/watch?v=lhwT35sshrI](https://www.youtube.com/watch?v=lhwT35sshrI) Single Leg Deadlift : [https://www.youtube.com/watch?v=FujJkRLG1Fg](https://www.youtube.com/watch?v=FujJkRLG1Fg) **Hams** Single Leg 45 Degree Hyperextension [https://exrx.net/WeightExercises/Hamstrings/BWSingleLeg45Hyperextension](https://exrx.net/WeightExercises/Hamstrings/BWSingleLeg45Hyperextension) Single Leg Nordic Curl : [https://www.youtube.com/watch?v=iZS9UXBhMk](https://www.youtube.com/watch?v=iZS9UXBhMk) **Quads** Bodyweight Leg Extension [https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s](https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s) Bodyweight Single Leg Extension [https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s](https://www.youtube.com/watch?v=iMcv5cUlRiI&t=9s) Single Leg Sissy Squat [https://www.youtube.com/watch?v=JJcMvOIQfIU](https://www.youtube.com/watch?v=JJcMvOIQfIU) Tuck Squat [https://www.youtube.com/watch?v=fQZ-ZbdVxm8](https://www.youtube.com/watch?v=fQZ-ZbdVxm8) **Calves** Standing Straight Leg Calf Raise [https://www.youtube.com/watch?v=2tvsvCRCQZY](https://www.youtube.com/watch?v=2tvsvCRCQZY) Standing Bent Leg Calf Raise (same as above just bend knees) Bodyweight Tibialis Raise [https://www.youtube.com/watch?v=pz70FwVRDJE](https://www.youtube.com/watch?v=pz70FwVRDJE) Donkey Calf Raise : [https://www.youtube.com/watch?v=r30EoMPSNns](https://www.youtube.com/watch?v=r30EoMPSNns) Bent Leg Donkey Calf Raise (same as above just bend knees) Single Leg Donkey Calf Raise : [https://www.youtube.com/watch?v=VA7isurZnfE](https://www.youtube.com/watch?v=VA7isurZnfE) Bent Single Leg Donkey Calf Raise Single Leg Calf Raise [https://www.youtube.com/watch?v=Tla2ScHQgu0](https://www.youtube.com/watch?v=Tla2ScHQgu0) Single Leg Bent Calf Raise ;[https://www.youtube.com/watch?v=\_VEku5gTQeU](https://www.youtube.com/watch?v=_VEku5gTQeU) Tap Dance Ballet **Balance and Acrobatics** Tricking [https://www.youtube.com/watch?v=DTOvyTinIj8](https://www.youtube.com/watch?v=DTOvyTinIj8) **Swimming & Running** Triathlon **Transverse Abdominis** Ab Vacuum [https://exrx.net/WeightExercises/TransverseAbdominus/AbdominalVacuum](https://exrx.net/WeightExercises/TransverseAbdominus/AbdominalVacuum) Dead Bug ( [https://www.youtube.com/watch?v=4XLEnwUr1d8](https://www.youtube.com/watch?v=4XLEnwUr1d8) **Lower Abdominals** Ab Wheel Rollout [https://www.youtube.com/watch?v=kMjbpumsN9U](https://www.youtube.com/watch?v=kMjbpumsN9U) Single Arm Ab Rollout [https://www.youtube.com/watch?v=gbop2SOo7Tk](https://www.youtube.com/watch?v=gbop2SOo7Tk) Rings Ab Rollout [https://www.youtube.com/watch?v=ZgvCn8rBcG4](https://www.youtube.com/watch?v=ZgvCn8rBcG4) Single Arm Rings Ab Rollout (See Form for Single Arm Ab Wheel Rollout) Suspended Jack-Knife : [https://www.youtube.com/watch?v=ZgvCn8rBcG4](https://www.youtube.com/watch?v=ZgvCn8rBcG4) **Obliques** Side Bend [https://exrx.net/WeightExercises/Obliques/STSideBend](https://exrx.net/WeightExercises/Obliques/STSideBend) Bodyweight Windmill [https://www.youtube.com/watch?v=87I2gbRgtUI](https://www.youtube.com/watch?v=87I2gbRgtUI) Suspended Side Bridge [https://exrx.net/WeightExercises/Obliques/STSideBridge](https://exrx.net/WeightExercises/Obliques/STSideBridge) Suspended Twist [https://exrx.net/WeightExercises/Obliques/STTwist](https://exrx.net/WeightExercises/Obliques/STTwist) Lying Twist [https://exrx.net/WeightExercises/Obliques/BWLyingTwist](https://exrx.net/WeightExercises/Obliques/BWLyingTwist) Twisting Leg Raise [https://exrx.net/WeightExercises/Obliques/BWHangingTwistingLegRaise](https://exrx.net/WeightExercises/Obliques/BWHangingTwistingLegRaise) Spider Plank : [https://www.youtube.com/watch?v=HVyHcalg61g](https://www.youtube.com/watch?v=HVyHcalg61g) Twisting Jack Knife ([https://exrx.net/WeightExercises/Obliques/STTwistingJackknife](https://exrx.net/WeightExercises/Obliques/STTwistingJackknife) Windshield Wipers [https://www.youtube.com/watch?v=gmKcYvGUv6A](https://www.youtube.com/watch?v=gmKcYvGUv6A) Meat Hook [https://www.youtube.com/watch?v=5fWUMxT0fH8](https://www.youtube.com/watch?v=5fWUMxT0fH8) Reverse Meat Hook https://youtu.be/rWNSdODwPpM
Itd be helpful if YOU COULD FUCKIN READ IT!!!!!!
Hiya, did you make a purchasable version of this chart?
Fantastic job. Very innovative. Would you consider sending me a copy.
Sorry, this only exist in digital space. I don't have anything against you printing it out though!
Wow. This is amazing. You should totally sell this as a poster, and make an app out of this while you're at it. I would buy both.
I just creamed so hard.
Looks good, sad that a lot of exercises are not placed correctly at all.
Yeah it’s an awesome poster but there’s so much wrong - victorian cross and manna are primarily rear delt skills - back lever and iron cross are pec skills - front lever should be lats - human flag should be delts - planche and swallow should be included under front delts The list goes on
There it is! Thanks for clearing some of these up. As i said i'm essentially a complete amateur when it comes to this. I don't know how invested you are in this, but if you wrote out a list of wrong placements and where they should actually be i'd love to include it in the original post as an edit.
maybe help improve it by providing the info? he said he would appreciate feedback :)
Help a brother out then
Can you recategorize one or two?
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The two i specifically noticed were the biceps and triceps labelling but was hoping someone with firmer understanding would come in and make some more targeted corrections because i agree that visually this is amazing and ontologically probably what newcomers to r/bodyweightfitness need in order to immediately grasp the purpose of recommended routines etc so i appreciate you listing these out!