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Hello! I'm currently working through the Foundation and Handstand series and have reached a point where I'm stalling on a lot of progressions. I just wanted to check that my understanding of mastery is correct -- I've been sticking with each level of an exercise until each rep (or the total duration of a static hold) of each set feels easy. Is it okay if a rep is done effortfully, but with good from? Is full mastery necessary at each level of each exercise or is it only necessary on the last level? Thank you!

Hi Everyone, This inquiry follows off of the back of a recent post. I'm still in the early days of Foundation One (started June 2021). Currently, I have quite a bit of ongoing mobility limitations - and I work in offices so reducing the extent of desk atrophy is a constant battle. I am working through these with the Stretch & Mobility series, so I am prioritising those. In the mean time, however, I am progressing through the various modules and levels of the Foundation series. Out of curiosity, I cast my eyes at the higher levels in the foundation series to see what I was being steered towards (over the course of the next several years of course - I am in no rush). Whilst there are some modules I would like to see through to the end (Manna series, for example), there are others where I don't know how far I am interested in progressing - or even how far I will be able to progress due to barriers to accessing the correct equipment (cost, space, location...). Can I ask for peoples' thoughts and personal experiences on progressions and stopping at a certain point in a series progression? For example, in the Foundation Core Side Lever progression series, if I had no access to stall bars or an equivalent that would allow me to start the Side Lever Block exercises (leve 3 /level 4), is there a good place to stop? Is there a particular exercise / set of exercises that you - a fellow practitioner or moderator - would recommend alternating between until such a time as I might have access to stall bars? Thank you for your support and insight. JMB

Hi Everyone, Please could I ask your thoughts & experience on adding / removing exercises on the Foundation Series? For example, within the Rope Climb series, if I really enjoy Hinge Rows as an exercise, but I am currently on Pull Ups, would it be a bad idea to add Hinge Rows as an additional exercise? Thank you for your support and insight. JMB

Hi! I was wondering if anyone could help me with this: I'm doing the foundation lower body part of the program and I think to get to the Glute Ham Raise to soon and wanted to go to the basic level but I'm doing well with pistols. How do I change just the mobility? Thank you all!

Hey, I'm currently using the Handstand program twice a week while I continue to lift. I've actually seen better gains from the Handstand progressions than my lifting, and was thinking about starting Foundation 1, but don't feel like investing in a power rack or any extra equipment at the moment. How far can I get in Foundation 1 without purchasing any extra equipment beyond a dowel, an adjustable beach, a mat, and some weights?

For ring swings, what are your opinions on required or adequate strength levels necessary to safely maneuver learning ring swings? Obviously, there are some different levels to this and a lot to consider, but I'm curious what people what other people who have gone through the gymnastics skills and progressions for rings and are familiar with high level ring strength and development think. Ie. What strength is required for each strength level listed below? How many pullups should one be able to do? What kind of weighted pull up and relative strength should you have before you attempt ring swings? How long should your full front and back levers be? Where is your rope climb progression at when one could start? These aren't perfect questions or the end all be all, just giving you all an idea of what I'm trying to get at. Now, I'm sure many of you are going to simply say "When you've mastered all of foundation (past f4), only then can you even attempt rings". I think that's a bit short sided, sure, I would agree that someone who has worked all the way through foundations and the rings programs will definitely be better off, but my point here is more of a hypothetical random thought. Someone doesn't need to spend years going through all of foundation and rings. For instance, I think a person with baseline levels of strength is ok to start doing low level rings swings, like leve 1 (refer to the levels below). That same person could not do high level swings (like ring giants, bails, etc.), but that should be obvious. I realize this might be vague, so let's say for instance you have a 6' 1" male, 25 yrs old, 200 lbs, athletic background, and is getting into gymnastics and wants to learn ring swings. What are appropriate strength levels for him? Lot of variability and factors to something like this, I know answer is always "it depends". Just looking to see what other gymnasts and coaches think and what they'd recommend. level 1: basic swing-body tight, letting the body simply pendulum back and forth to get used to the movement, feet never going past say 30 degrees on each side (front/back swing) from the ring tower uprights. This level wouldn't require much strength at all since your swings at such a low intensity, but I'd want someone with a baseline of pull up/rowing/grip strength. Most people should be able to simply jump up and try these first time though, or just for fun. Level 2: actually starting to learn the rings swing: turning rings out/in, correct body position, maintaining pressure on the rings, etc. Let's say smooth swings with feet/shoulders rising to ring height Level 3: Higher ring swings: high enough to comfortably swing into front and back uprises without arm bend Level 4: Learning swinging skills like dislocates, inlocates, felges, swings to low level strength, etc. Level 5: Being able to consistently accumulate volume on level 4 swings without damage to joints and connective tissue. This is an important distinction: it's one thing to be able to do a smooth dislocate, but that dislocate is still accumulating fatigue and trauma on the connective tissue. No matter how technically sound the swing, the body is still being exposed to several times bodyweight on each swing and this for generally a handful of swings/reps each turn and then taking multiple turns in a session or practice. So, this level can do level 4 swings, but can now comfortable tolerate these swings with volume. Sort of like if you deadlift a 1 RM: yes, you can do it for sets of 1, but doing too much volume is physiologically impossible at this intensity of your max (you can't do 10 reps of your 1 rep max in one set, otherwise it wasn't your true 1 rep max, duh). Level 6: Learning giants/handstand bail swings. This is essentially the highest force the body will encounter WITH SWINGS (for those of you that were gonna mention the amount of torque on the shoulder/elbows in say, a cross, or maltese) and requires much prep over a long time in conjunction with sound swing mechanics and technique. Level 7: able to consistently and safely accumulate volume with level 6 swings without adverse effects (ie. injury, discomfort). Things that affect the strength and prehab required: 1. weight: a heavier/more muscled person will have more force exposed to their body in their swings. This strength will simply take longer to build due to their higher mass. 2. Biological age: all things being equal, an 18 year old will be able to adapt to this stress better than a 60 year old 3. Training age: if someone grew up doing gymnastics, they will have most likely have an easier time adapting than someone who started gymnastics at 25 and is rushing through the skill and strength stages. Most adults don't realize that these kids take years of consistent coaching, training, and skill progression to reach their current level and will try to blow through them all. Makes sense, more time spent doing something, the better they will generally be. You throw enough darts at a board, you're bound to get a bullseye. 4. Injuries: more injuries, more severe injuries will take longer to build/rebuild the necessary strength over time, a highly detrained individual, or some debilitating injuries so severe that they will never be able to do these things, etc. 5. Many other factors of course

Hello, I wanted to know a little bit about the rationale behind doing the Side lever. As I see it, all the other movements from Foundation can be included in some way into gymnastics skills or apparatus, except for the side lever. What would be the importance on this movement for the development of a good base? Thanks for the help.

I'm a little unclear on how different courses integrate. After reading many forum posts, I often see advice like 'Start with Foundation and then add Stretching'. Looking at the software screen shots on product pages, I'm unsure of what each day / session looks like if I'm doing two courses - is the software aware? Does that mean two training sessions a day or would I be alternating days? What if I then end up working the same muscle group on consecutive days? And what happens if I add the handstand course? A lot of questions, I know.

Hello people, the reason i signed up to GB was to improve my gymnastic skills specifically for capoeira. I purchased Foundation 1 over a year ago but just started with it this week because of an injury. I'm digging it a lot and i was thinking about purchasing another course. I'm thinking Handstand 1 would make the most sense for my specific goals, since capoeira involves many handstands, cartwheels, etc. Would Foundation 1 (already purchased) + Handstand 1 be a good starting point to complement/improve my capoeira skills? If not, what would you recommend? Bear in mind, i can only purchase 1 course at the moment (limited budget). Thanks, C.

I realised that many people think that they're too tall for gymnastics and that they can't achieve anything great once they're past 5'7" or something. I find that to be something that can be very discouraging and I know that we all need some motivation at times (as a taller guy myself). Having said that, it's still more important to focus on the journey and doing your best. I want to make this post so that taller people can have a reference to what's achievable even when you're tall (for gymnastics) and gain some motivation. Will you end up in the Olympic team? No. Can you achieve really high levels of strength? Absolutely, especially when following the type of quality resources that GymnasticBodies offers. Alexander Shatilov - 183cm (6') - Olympic Gymnast - Inverted Cross Kristian Thomas - 180cm (5'11") - Olympic Gymnast - Maltese Lachlan Walker - 185cm (6'1") - Level 7 Gymnast - Iron Cross Roye Goldschmidt - 190cm (6'3") Ivan Kajtaz - 180cm (5'11") - Calisthenics and Street Workout Athlete - Floor Maltese and Japanese Handstand Chris Heria - 183cm (6') - Calisthenics and Street Workout Athlete - Full Planche

Fundamentals: May 26th thru June 18, 2016 Foundation 1: Started June 13th, 2016 Handstand 1: Started July 12th, 2016 Stretch Series (Front Splits, Thoracic Bridge & Middle Splits): Started June 23rd, 2016 I found Gymnastic Bodies via the Tim Ferriss Podcast. See when I was 12-13 years old my brother and I saw someone do a handstand pushup. We immediately went home and gave it a try. As the oldest, I went first. After arriving in a wall assisted handstand, my brother held my ankles and said "Now try lower your head to the hardwood floor, I'll help you back up." Having essentially no gymnastics background (except 1-yr as a 3rd grader) and laughable upper body strength, I promptly cracked my head on the floor... Ever since that moment, the dream of a handstand push has been there, I just never had the strength or focus on the "how to" attain it. Fast forward a couple decades, I'm about to turn 37, have three kids (8yr, 6yr, and 4yr olds) and a lovely wife, and I listen to @Coach Sommer discuss Gymnastic Bodies with Tim Ferriss. I can't tell you how much this reignited my dream of a handstand pushup! My daughter as any little girl is all about handstands and cartwheels and keeps asking me to try them with her. So I mentally committed to Gymnastic Bodies with a goal of achieving a handstand pushup by the time I turn 40-years-old. Starting with Fundamentals, I quickly became hooked! Thru soccer and cycling one of my limiting factors has always been my lack of mobility/flexibility. I've always wanted to practice stretching or yoga, but never was consistent and thus left with several mobility deficits identified by the Fundamentals program. Wanting to get serious I bought Thrive and Foundation 1. I can't say thank you enough to @Jeff Serven for being strict and methodical by how he allows people to progress thru Level 1 of Thrive! I've tried to eat well but for some reason lacked consistency and something clicked with the Thrive approach! It took awhile to advance thru every step, but my dedication to Gymnastic Bodies and Thrive has been very rewarding! I wanted to publicly express my gratitude for Jeff and Coach for providing a rock solid program! You guys are awesome and have cultivated an awesome community here at Gymnastic Bodies. Additional shoutouts to @Ryan Bailey and @Jon Douglas who have been very helpful thru the forum. Additionally, thanks to the whole GB team that has worked on the newest web update to the program! I really like it!

I was wondering how much stretching is integrated into the foundation 1 course. Or is it just strength elements?

Hello everyone, So I've been putting a lot of thinking into whether or not to get the Foundation courses lately and I really can't decide. I know there is a lot of Coach's knowledge to be gained through the courses, and plenty of gains to be made. However, I also feel like there will be a fair bit that I have already "mastered". I'm sure I haven't fully mastered them, and while some are to your standards, I know some won't be. I started off training street workout, so form wasn't something very emphasized. However now that I'm aware of what good form is, I'm trying to improve all of my strength moves form-wise. My biggest concern is spending my money on the Foundations when all I really need is a push in the right direction and advice. I understand that a lot of the course is aimed at fixing imbalances found in adults. However, I'm 17 and have been active my entire life so many of those imbalances aren't present in me, and those that are, I am now working on. My mobility is steadily increasing and I'm using every resource I have to take it even further. My pancake and middle/side split need a lot of work, I'm getting pretty close to front splits, my pike has improved loads (my chest almost reaches my chest and can withstand weight in that position), and my shoulder flexion mobility (which is not bad itself, and also steadily improving) is the only thing keeping me from a perfect thoracic bridge (though I feel a lot of bend in my lower back, even though it isn't really evident when photographed). As for strength, I can do an almost perfect form one legged planche. My form is constantly improving, however the hollow shape insists on evading me. I would have a straddle planche but I've found that I have an immense strength deficit in my gluteus medius that needs to be addressed immediately (not exactly sure how to approach that though). My handstand continues to improve and a perfect line has almost been obtained, if not already obtained (I don't always take photos of my form that often). Muscle-ups have been mastered, slow muscle-up transitions are in progress. While I had a full front lever, I stopped training it and lost it. I'm currently at the straddle front lever making steady progress back to my full. Shoulder extension strength needs to be addressed, I've got plenty of time to work on my manna, but the journey has began. Single-leg squat is, in my opinion, mastered. I can do 40 single leg squats for sets (alternating, so 20 on each leg). Hollow body press is in the making, I have to get it consistent and increase the rep range (currently 2-3 in a row is my max). I can do a straddle press to handstand, but not with the beautiful perfection I aspire for (Quentin Sanchez level perfection). I've never actually had the opportunity to do a rope climb do to the absence of a rope, but I've achieved the one arm pullup in the past (decided I didn't like it) and I do plenty of archer pullups on the rings. I can do a pretty nice (in my opinion) elbow assisted IC, as you can see in my profile picture, with fair ease. I can easily do a back lever and back lever pullout, never had any issues with my shoulder or elbow. Lastly, my side lever is pretty solid, pictures can be provided. I'm sure you will all question my form and mastery of these movements, and I'm sure many of them won't quite fit your expectations. However, I'm constantly trying to improve and perfect them through the training of basics and practice of the movement themselves combined. I simply haven't focused on form long enough to achieve these perfect positions. The main thing keeping me from achieving perfect form on many movements are smaller muscles, such as the protraction in my planche. So I believe I just need some time to develop these muscles that I didn't focus on before. However, my elbows for example feel extremely strong and never feel sore or strained. I can easily do elbows forward (hands facing back) planche leans and even one legged planche without feeling any immediate soreness in my elbows. I only feel soreness the day after intensive training with my elbows in this fashion, but I believe that is normal. I'm not here to boast about my skills, I know I have a lot to learn and plenty of work ahead of me. These are simply the things going through my mind trying to make this decision. I can't decide if I should try to get in person coaching, continue training the way I am and seeking advice from people such as Niels Jorgensen, Wesley Tan, and others, or buy the Foundation courses. I know I have weaknesses that need to be addressed, however I am addressing them in the best way I can. Also, I don't think I have access to all the equipment I'd need for the foundation courses. I have a pullup bar and rings. I truly apologize for this large post, but I thought I should include as much information as possible to get the best answers. Thank you all for any answers!

Hello everyone! I'm new to the community, and have a few questions. I would like to purchase Foundation 1, as well as Handstand 1, now that I know they are best trained together. I'm young with a terribly tight budget, and making a $170 investment is not easy for me at the moment (I have not done well with my money so far in my life). Is there any way to purchase Foundation 1 first, and then still receive the package deal for the Starter Pack? As well as receiving the discount for the full Foundation series once I am ready to make the rest of the purchases? Or are the package deals irrelevant once I own Foundation 1? I saw "you pay the difference" mentioned when I was first referred to this program from another forum, when I was researching calisthenics. I'm really looking forward to starting the program; calisthenics always had an appeal to me over lifting weights to get in shape, but calisthenics seemed too much like an incomplete science and a cheap knockoff of gymnastics. Figured I may as well go for the best, and so here I am! I can't wait to start my journey towards excellence under guidance of this community. All the best, Elliot

Hi guys I assume this may have been asked before but I couldn't see anything. Is it possible to do the Foundation from home? The reason that I ask is because lately I've been struggling to get to the gym. I live in a small flat so couldn't load up on equipment. It's be great to hear from anybody who has worked out from home. Thanks!

G'day everyone, My question is really in two parts, so apologies for that to begin with. The first part is directly related to Carbohydrate consumption for F1 and H1 training program run over a 4 day split (with H1 supplementing the lower body days). Workouts normally last 40-60 minutes depending on the micro cycle. 1. So, does the suggestions/examples given by Joshua in 'Perfect Workout Nutrition 2013' apply directly to this type of training? Are the recommendations sufficient or too much? how much Carbohydrate would generally be required for a standard F1 2. I also wanted to post up the nutrition and eating plan my Fiancé and I are working on to support this question, and see what some of the big brains around here thought? Following Joshua Naterman’s advice (link), alongside reading Dr Bernardots Advanced Sports Nutrition book, I believe the following would be required for me (180cm, 70kg) and my Fiancé (154cm, 57kg) Callum (me) Daily Totals (includes the during and post workout numbers below) CARBS: 350 – 490g = 1400 – 1960 CAL PROTEIN: 100 – 110g = 400 – 440 CAL FAT = 998 – 398 CAL During Workout (F1/H1) CARBS: 30g POST Workout: CARBS: 60-90g PROTEIN: 30g Candice (fiancée) Daily Totals (includes the during and post workout numbers below) CARBS: 275 – 375g = 1100 – 1500 CAL PROTEIN: 80 – 90g = 320 – 360 CAL FAT = 722 – 282 CAL During Workout (F1/H1) CARBS: 30g POST Workout: CARBS: 60-70g PROTEIN: 30g Thanks everyone and keep up the great work in this awesome community. Callum

I have come up with the best alternative to stall bars yet! I mounted wood dowels in between my bathroom door using closet rod sockets. It was very easy anybody could do it. One of the great things about it is that you can take the bars down when your done. The whole setup cost me $14. Here is the final product. The more dowels you set up the more it will cost. A pullup bar is required. I have been wanting to do this for a while and finally had the time today to make it. You can put the bars at any height depending on your individual needs. The only supplies and tools you need are: Power drill Handisaw Level (iphone 5), 1-1/4" x 48" poplar wood dowels from Lowe's Wood closet rod sockets Extra screws You could also substitute the handisaw and power drill for a normal hand saw and screw driver. Also, I didn't use the screws that came with the closet sockets and instead used a longer sturdier screw. First select the height you want the bar and screw in the closet rod sockets on either side of the door frame, making sure they are level. Next, you will cut the dowel to the proper length, depending on the width of your door. You can do this my placing one end of the dowel in one door socket, Then line up the other end of the dowel with the closet rod socket on the other side of the door. Make a mark on the dowel where it touches the closet rod socket. Now, place the dowel in the sockets and there you have it! Very easy and cheap stall bars. Here is a picture of the stall bars in use. Stall bars are a necessary component to the Foundation Series. I have been using other methods for my exercises but I never felt I was getting the proper workout that I would get from stall bars. Now I can properly do the exercises and continue to move on in the Foundation Series! I looked all over the internet and gymnasticbodies.com and could not find anything similar to this. It has probably been done before but I could not find it. One down side to this set up is that it can only take so much weight. I would not hang from these bars with my full body weight. Depending on your door frame, and the type of support you use for the dowels, you could probably make something to support more weight. For now, it works with the exercises I need to do. In the near future, I will probably add more screws to the closet sockets for added strength. Also, the dowel will spin, but this can be easily fixed by adding a small screw in the open side of the closet socket. I hope someone else finds this as useful as I do. It is inexpensive, easy, and does not to a lot of damage to the door frame that will upset your parents or landlord. What do y'all think? Cheers!

Which foundation would be best based on my current level of strength. Current weight 148 Ring Dips additional 0.85% bodyweight with a 10 second hold at the bottom top for 3 reps 3 consecutive one arm pull-ups 5 second hold top/bottom 3 consecutive Ring Hspu 1 leg barely touching strap 1 arm handstand additional 50% bodyweight against wall 6 sets 10 1 arm dead hang addition 100% bodyweight 6 sets 10 1 arm adv truck front lever 6 set 10

After following Foundation for about 8 months on and off, Handstand for about 3, running competitively for 3 years and not deadlifting for about 4 years (only did 65 lbs, making sure of good form, dropped off), I decided to test my deadlift out. Started out at 135 lbs (61 kg) for 3 reps. Easy. 185 single. Stopped at a pretty easy 205 (93kg). Probably could have gone for 225 had I warmed up thoroughly, but I didn't want to push it too much. This is 1.5x my bodyweight.

Evening folks, As the title suggests, i am wondering if there is an optimal, safe or ANY way i can combine doing Gymnastic Strength Training™, in particular foundation 1, alongside the Rushfit DVD's (hoping you have heard of it!). Cut a long story short, i have very recently started F1, and am currently 6 weeks into my Rushfit workouts. I work in law enforcement, so would certainly like to keep my conditioning up, and improve it! But i would like to be able to progress in terms of strength too. Following conversations with others i keep being torn between - 1) GST + either Rushfit or running 2) Full body weight training 3xper week + Rushfit or running Basically i understand the importance of strength ( especially in my job) but there has to be that additional factor of cardio and conditioning. No doubt in my mind that GST can lead to incredible strength over time, but can it be combined with enough 'cardio' that i can also achieve solid levels of cardiovascular fitness? Sorry to go on, but there are people here WAY more knowlegable than me about these things, and i would really appreciate some opinions

Hello everyone. My name is Stefano, I'm 24 years old and I'm Italian, so I'm sorry if I will make some grammar mistakes. I've been following you for a few months and now I've decided to introduce myself. I've always been interested in sports, expecially martial arts. Infact I've done judo for 9 years (the last five with also weight training), until one day I broke the medial meniscus of my left knee. After surgery I went to university, and I haven't done sports for 4-5 years. Then last year I decided to start doing something again. I was very impressed by street workout (Hannibal for King, Barstarzz, Barbarians etc...), so I decided to start training myself with a purpose. After few months a friend of mine told me about this forum, and I became very curious at first, and then very enthusiast about your type of training. Now I have a question. I am very interested in the Foundation and Handstand series (don't worry this isn't the usual question "How many years it will take to finish Foundation" etc...) but I have a problem. I told you about the medial meniscus of my left knee, now it's fine, but three months after surgery I discovered a lesion in the medial meniscus of my right knee. It wasn't painful, so I decided to keep it. Now 6 years are passed and nothing has changed. I still don't want to go into surgery because in the last ten years I went into surgery for 4 times (only one caused by training injuries, my left knee), the last one this March. The consequence of this is that the only (and probably the most important) movement I can't do is squat (over 90 degrees). I've understanded that the purpose of the Foundation series is to master 7 elements, and one of them is single leg squat, that I can't do. For my legs now I'm doing especially cardio work and everywhere I go I always do stairs (it can seem a stupid thing but I can assure you that it isn't). However I already know that this isn't strength work, but it's better to do that than doing nothing. I don't want to buy Foundation 1 and Handstand 1 and then create an asymmetry between my upper and lower body. So do you think I can buy Foundation 1 and Handstand 1 despite of that and then do something else to work my legs? In particular, what can I do to train them?

Hey guys, I am a complete beginner here and was wondering if it would be ok/beneficial to do the mobility exercises (all of them from Foundations) on a daily basis? This would be regardless as to what movement I was training but as a pre workout...thoughts?

I was wondering if a stretching program should be incorporated into Foundation One to increase flexibility, or if the integrated mobility stuff is sufficient? If the former, does the book contain these stretches?

hello guys, I really hope you can help me here, as I am a bit impatient and desperate. I am a 21 year old girl, I am 162cm and weigh 110lbs. I always had a passion for tumbling, when I was young I thought you would need ages to learn a backhandspring and just very few adult people can do it. During puberty I discovered gymnastics and tumbling as a sport, I never heard of it before as we used to live in a farm and all I did was playing outdoors. But I was too shy to ask someone if he knew a gym or tumbling class and as me and some of my friends were homeschooled, there was no oppurtunity to learn it, so I stretched for myself and watched tutorials on youtube. Last year I started studying and moved to a city. I joined a recreative tumbling class as well as an acrobatic class and the teacher didn't believe me I have never done anything like this before! I lean fast and I am quiet strog for a beginner, maybe because I love it so much! I am working out since 7 months! Here are my current skills: Oversplits of 10cm very good back and shoulder flexibility (I can put my head through my legs) 4 pull-ups 35 good form push-ups 5 hanging leg raises 20 sec straddle lever support on floor 7 sec L-sit on floor press handstand against wall or with a little tiny jump walkovers cartwheel one-handed cartwheel roundoff I know that sound like nothing, but it is so much fun to me, I could tumble and do stretching and conditioning all day round! Now my question: As I am a student and don't work, I could spend 4 hours of training a day, 2 in the gym (that's all the offer) and stretching and conditioning at home. The thought of could have been starting at an earlier age and could have been a lot better then, makes me so sad and angry! But this is my passion and I don't want to give up, I won't make it to the olympics but that's not what I want. I just want to get good for myself, to have fun in the gym and be able to do some impressive skills. I have set myself some goals and now want to ask you, if it is possible to achieve that at my age and if so, how long it would take to achieve it (I know you can't tell - just approx!) Strength: 10 pull-ups 20 hanging leg raises (will these two exercises enable me to climb a 15 ft. rope in L-position?) straddle to press handstand on floor V-sit on floor Skills: Tic-Toc Hold a normal handstand as well as in a split position front/back handsprings front/back tuck round off - back handspring - back tuck front/back handspring stepout back handspring layout' maybe a twist side aerial front aerial I don't want to do bars, beam or vault btw, I am just in tumbling, although I have some of the skills. Do you think my dream is possible? And if so, in what amount of time will I get it? I know you can't tell, but i will work really hard! I would do anything to get to this. Would you recommend one of the Foundation's? Does one of them cover my goals? I hope you can help me!

Hi everyone, I'm 19, a student and joined the site in Jan 2013 looking for gymnastic stuff to help with Crossfit (good old crossfit huh?) but ended up never posting or really visiting. Anyway after stopping crossfit I've been looking for a new way of training and came back onto the site where I found the new Foundation series which I'm thinking of buying, but before I do I have a few questions hopefully that can be answered first.. 1. I had an ACL surgery last year and while I'm fully rehabbed and back into full sports (soccer) I'm wondering will the leg work in the program strengthen my muscles, ligaments and tendons in my legs to reduce the chances of injury again? And will there be enough legwork for this? 2. Will the programme have carryover and benefits to my sport itself? As I said I play football (Soccer to you) and so would hope any training will help me in the sport. 3. I know the course has a lot of mobility work, I'm just wondering if ankle mobility is included? I ask because I know I have poor ankle mobility which had been a problem previously with squat depth, and I know while there's leg work that the majority of the programme will be upper body focused? 4. Lastly, and a bit ashamedly, will the programme have a big effect on my physique? and is there general timeframes? I know it shouldn't matter, form follows function, a good body is a product of a good lifestyle and that but as a college student with a social life too looking good does come into it a bit... I know nutrition is probably the biggest factor in body fat but what kind of effect will the programme have on my muscles and body, especially being a 'foundation' programme? Cheers for any help/replies