CALISTHENICS

Hand Balancing – 2nd Variation

Place one leg on the wall and extend the other outward. Perform controlled leg switches, passing through the freestanding handstand.

Hand Balancing – 3rd Variation

Place one leg on the wall and extend the other outward. Bring legs together and switch while maintaining the freestanding handstand.

Hand Balancing – 4th Variation

Support yourself with both legs on the wall and then release them to maintain the freestanding handstand.

Forearm Supported Handstand

Support yourself on your forearms. Apply all key points learned. Maintain balance with your wrists and forearms. Keep core and legs tight!

Bent-Arm Handstand

Bend arms at 90°. Support yourself with parallel arms. Keep core and legs tight. Control balance with your wrists.

Forward Leans from Squat to Straddle

Place hands at shoulder width, elbows locked. Push ground with shoulders, head between them. Close hips as much as possible. Open legs from closed to straddle and return. Perform in a controlled manner.

Forward Leans from Standing

Place hands at shoulder width, elbows locked. Push ground with shoulders, head between them. Close hips as much as possible.

Press to Bent-Arm Handstand in Straddle on the Ground

Keep legs straight. Apply maximum compression, engage abs, and gradually align your back.

Press to Bent-Arm Handstand with Closed Legs on the Ground

Keep legs straight. Apply maximum compression, engage abs, and gradually align your back.

Slightly Bent-Arm Press to Handstand

Place hands at shoulder width in straddle. Lean forward, push ground with shoulders, compress torso. Lift hips and legs into wide straddle. Slightly bend arms then extend upon reaching handstand.

Press to Handstand from Elevated Surface

Elbows locked, legs straight. Lean forward with rounded back, push ground with shoulders and hands. Maximum compression, lift legs to handstand. Elevated surface makes the press easier.

Regular Push-Ups

Russian Push-Ups

Hands shoulder-width apart. Depress and abduct scapulae, lock elbows, engage core and glutes. Bend arms alongside torso, then slide or walk backward into a plank. Return forward to the lowest point and extend arms.

Explosive Push-Ups

Depress and abduct scapulae, lock elbows, engage abs and glutes. Bend arms alongside torso, then push forcefully so hands lift off the ground. Do not let hips sag.

Roll Over

Rotate from hollow body to superman position and back without letting legs or hands touch the ground. Keep legs together and arms alongside ears.

Elevated Dips

Place hands on elevated surface and extend arms. Core and glutes engaged, chest open, shoulders depressed. Bend elbows lowering body until shoulders level with elbows, then push up to full extension.

Straddle Elbow Lever

Round your back with elbows resting on hip bones. Position legs in tuck then extend into a wide straddle. Slightly extend elbows to maintain balance. Body parallel to ground, straddle wide and stable.

Bar Pull-Ups

Grip bar shoulder-width apart, palms forward. Start from active hang, scapulae depressed, core and legs tight. Pull body up until chin passes bar, body aligned. Lower in a controlled manner.

Kipping Muscle-Up

Start from a passive hang. Swing legs, depress scapulae, and perform a strong pull as legs move forward. When chest reaches bar, lean body forward and push with arms parallel to ground.

Muscle-Up with Elastic Band

Place band under sole of foot. Start from passive hang. Depress scapulae and perform a strong pull. When chest reaches bar, lean forward and push until arms fully extended, parallel to ground.