CALISTHENICS

Arm Fly

Tuck Planche

Depress and abduct your scapulae. Round your back, lock your elbows, and engage your core. Keep your legs fully flexed.

Tuck L-Sit to Advanced Tuck Planche

Alternate between tuck L-sit and advanced tuck planche. Depress scapulae in tuck L-sit, then depress and abduct in advanced tuck planche. Elbows locked, core engaged, legs fully flexed.

Pseudo Planche Push-Ups

Start with scapulae depressed and abducted, elbows locked, core and glutes engaged, hips in posterior tilt. Lean forward through greatest range of motion possible. Bend arms alongside torso. Keep scapulae and core stable.

Advanced Tuck Planche with Elastic Band

Place the band at hip height. Depress and abduct scapulae. Back straight, elbows locked, core engaged. Legs flexed at 90°.

Advanced Tuck Shoulder Stand

Place hands shoulder-width apart. Depress scapulae. Elbows above wrists and close to body. Core engaged and aligned, legs bent in advanced tuck position.

Straddle Shoulder Stand

Place hands shoulder-width apart. Depress scapulae. Elbows above wrists and close to body. Core engaged, straddle wide, legs and feet straight and firm.

Upper Back Mobilization with Weight

Hold stick with shoulder-width grip. Keep elbows locked. Engage lats, then relax them. After repetitions, stretch the lats. Breathe calmly through your nose.

Straight-Leg Shoulder Bridge

Legs together, firm, and straight. Place heels on the ground and lift hips. Keep glutes and lower back engaged.

Roll-Up to Handstand

Hands shoulder-width apart, scapulae depressed. Roll forward in a prone position. Propel using upper arms in parallel and kick heels dynamically. Engage glutes and lower back. Push floor forcefully to reach handstand!

Pistol Squat

Feet and hips facing forward. Straight back through full range of motion. Passive leg and arms extend forward in a straight line.

Shrimp Squat

Foot and hips facing forward. Hold passive leg with same-side hand. Straight back, maintain balance. Knee may lightly touch the ground.

Lunge Jumps

Feet and hips facing forward. Front knee above ankle. Straight back, maintain balance. Focus on front leg. Back knee may lightly touch ground. Perform explosively!

Tuck Front Lever

Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Core engaged, back rounded. Legs in tuck position.

Advanced Tuck Front Lever

Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Core engaged, back straight. Hips and knees flexed at 90°.

Advanced Tuck Front Lever – One Leg Hip Extension

Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Core engaged, back straight. Hips and knees at 90°. Perform alternating, controlled hip openings.

One-Leg-Extended Front Lever

Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Torso firm and straight. One leg extended in line with body, the other flexed with foot next to knee.

Straddle Front Lever with Elastic Band

Pronated grip at shoulder width. Elbows locked. Depress and adduct scapulae. Torso, legs, and feet firm and straight. Band on lower back. Maintain wide straddle!

Turning into Underhand Gripped Active Hang

Grip bar with mixed grip. Perform active hang with supinated hand. Rotate until reaching passive hang with pronated grip. Both shoulders remain aligned at top. Core and legs tight throughout.

One-Arm Chin-Up with Wrist Grip

Hold bar with one hand in supinated grip. Perform chin-up assisted by the other hand placed on your wrist. Core and legs tight throughout the movement.