Exercises

plank with pointed toes and depressed scapulas pushups dips leg raises (can be on bar or held statically) v sit inverted rows pistol sqaut tuck planche L sit pullups hand stand elbow lever

Weights

Curls Delt flies Overhead press Cables Rows

Deadlift Squat Bench

Everyday:

Pushups Wall sits for knees vsit and the small leg raise thing jump squats (if youre not lazy)

overcoming gravity exercise spreadsheet link (insert here)