Theodore Roosevelt said it best and StrongFirst put it right on their website:
Do what you can with what you have where you are.
Developed by world-renowned fitness guru Pavel Tsatsouline, the StrongFirst SFB Bodyweight courses teach how to get a powerlifting-quality workout anywhere, anytime, using one’s bodyweight as resistance.
The 4 exercises that are focused on are the One-Arm Pushup, the Tactical Pull-Up, the Pistol Squat, and the Hanging Leg Raise. And this class is no joke. Our class spent nearly 3 hours going over every single detail that dealt with the Pushup. From power breathing, to hand/arm placement, to the proper plank position, we learned and were tested over a whole list of tasks before even attempting the One-Arm Pushup (OAP). Modifications and practice material were given out, and after a short break, we went on to the Tactical Pull-Up.
Now it’s called the ‘Tactical’ Pull-Up because the thumbs are not wrapped around the bar. They stay on the same side as you other fingers in what is called a “thumb-less grip.” It makes sense seeing that individuals put in tactical situations (e.g. military personnel, police, and firemen) will usually be climbing over a wall or into a window, not a bar or a pole where they are able to wrap their thumb around. A strict Tactical Pull-Up causes you to contract your core and activates your Lats extremely well. So much so that significant strength levels are achieved with moderate use a couple times a week. And I come from a Marine Corps background where we were doing 50 pull-ups a day, 7 days a week!!
To step away from the upper body and give it a rest, we moved along to the Pistol Squat. The Pistol Squat is a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. Doing a proper Pistol takes a combination of strength, flexibility and balance. I had never in my life ever attempted a Pistol Squat until that moment, and the instructor was clearly able to see that I lacked the flexibility to fully complete the exercise. Myself and a few other class participants were given some pointers and then shown different versions of the modified Pistol Squat that we could do until we became strong and/or flexible enough to achieve the full Pistol Squat.
Last, but not least, was the Hanging Leg Raise. Starting off just like the Tactical Pull-Up, you then bring your legs up, folding your body and touching your toes to the bar. Simple description, but a difficult movement. Since it had the beginning of a Tactical Pull-Up in it, it was the quickest to go over, and for me, it was the easiest to grasp. As for some of the others, it was the hardest.