maybe try some yoga? not kidding either, it's the only thing i can think of that would have moves that target odd areas like those.

Well I dug a little and heres what I've found. If you do "wide-outs" (and those are what I think they are) then you can target the hamstrings amongst other things.

Its taking the push-up position, moving our hands out beyond your head and alternating a lift between

Right arm/left leg
Left arm/right leg.

As for post. delt I think its just going to be holding a bent-over flies and see what it does.

The other reason i really like calesthenics is because they tend not to isolate, which I think is the problem a lot of young guys have. If you're thin like I am, there isn't a need to do something like bicept curls which is the touch-up work bodybuilders do.

Its day 2 of the regiment btw and I'm sore as hell. I do have a question I can't find an answer to by the way: Would you give workouts a 48 hour spacing, or would you do them daily? I know with weights you generally want to give it a day, but do I with these?

well i'm no expert on fitness but i am an expert on being rail thin (6'3" and 145lbs). i wouldn't necessarily skip a day but i'd alter the actual workouts so you aren't working the same spots everyday, especially where you're targeting new areas. i'd stick to the core workout you had going daily and stagger the specialized exercises to fill out the routine.

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48 hours between workouts of the same muscle group, do about 10-20 minutes of cardio after your workout and you won't be as sore the next day.

If you're just starting a new workout or if you've picked it back up after a protracted absence from strenuous exercise your muscles will feel sore for a few days. But the soreness should diminish in about a week or so after your first workout.