CALISTHENICS

Weighted Elevated Leg Inverted Rows

Place weight on waist without interfering with movement. Scapulae depressed and adducted. Lift body through full range of motion, bringing elbows back. Core tight.

Paused Pull-Ups

Start in passive hang. Depress scapulae, bend arms close to torso. Pause 1 second at midpoint of both concentric and eccentric phases. Chest touches bar at top with scapulae adducted. Core tight.

Hanging L-Sit Leg Raises

Passive hang with overhand grip. Lift legs straight and together to 90°. From L-sit, raise legs until they touch the bar and return to 90° in a controlled manner.

Paused Chin-Ups

Start in passive hang. Depress scapulae, bend arms close to torso. Pause 1 second at midpoint of both phases. Chest touches bar at top with scapulae adducted. Core tight, do not let hips sag!

Explosive Pull-Ups

Start from passive hang with a small swing. At the end of the forward swing, extend body, push chest forward, then pull explosively. Aim to bring the bar toward your navel or hips.

Swing for Bar Muscle-Up

Practice this movement until you feel the rhythm of the swing.

High Pull-Ups with Elastic Band

Practice this movement until you can perform at least 5 repetitions up to your navel, then move on to the next progression!

Paused Single Bar Dips

Scapulae depressed, elbows locked. Bend arms close to body, lean torso slightly forward. Pause 1 second at midpoint of both phases. Elbows close to body, full range of motion.

Single Bar Dips

Scapulae depressed, elbows locked. Bend arms close to body, lean torso forward. Elbows close to body, full range of motion.

Paused Dips

Scapulae depressed, elbows locked. Bend arms close to body, lean torso forward. Pause 1 second at midpoint of both phases. Elbows tucked in. Full range of motion.

Explosive Dips

Scapulae depressed, elbows locked. Perform normal dip then push explosively during concentric phase so hands lift off bars for a small jump. Pay attention to timing when re-gripping.

Upper-Arm Dips

Weighted Dips

Scapulae depressed, elbows locked. Full range of motion with upper arms parallel and elbows above wrists. Lean torso slightly forward. Core tight.

Negative Russian Dips

Russian Dips with Elastic Band

Around the World with Straight Legs

Legs straight and together from passive hang. Draw a large circle with your toes in each direction, focusing on contracting abs. Avoid using your back to assist.

Open - Closed Leg Raises in Support

Scapulae depressed, elbows locked. Lift legs straight to L-sit, open to straddle, close back to L-sit, return to start. Legs straight and tight, toes pointed. Hips aligned with hands.

Leg Raises in Support

Scapulae depressed, elbows locked. Lift legs straight and together through full range of motion, toes pointed.

Goblet Squat

Feet parallel and shoulder-width apart. Hold weight in front of chest. Back straight through full range. Heels on ground, calves touch hamstrings at bottom.

Reverse Lunges with Weight

Feet and hips facing forward. Hold weight at chest or dumbbells at sides. Front knee aligned over ankle. Straight back, maintain balance. Rear knee may lightly touch the ground.