CALISTHENICS

Hanging Leg Raises (L-Sit Variation)

Hang with arms fully extended and core engaged. Maintain slight scapular retraction. From L-sit, lower legs in a controlled manner without losing abdominal tension, then raise to horizontal.

Half Dips

Keep shoulders depressed. Perform repetitions through a half range of motion. Forearm and upper arm form a 90° angle. Push upward with arms parallel, torso vertical.

Half Dips

Keep shoulders depressed. Perform repetitions through a half range of motion. Forearm and upper arm form a 90° angle. Push upward with arms parallel, torso vertical.

Regular Dips

Keep shoulders depressed. Push upward with arms parallel, torso vertical. Perform through full range of motion.

Negative Dips

Keep shoulders depressed. From support position, lower slowly and with control, arms parallel, torso vertical. Full range of motion.

Jumping Negative Pull-Ups

Start from the bent-arm hang with chest touching bar and core tight. Lower slowly and with control until reaching passive hang.

Negative Muscle-Up on Rings

Depress your scapulae and execute slow, controlled descents throughout the entire movement.

Ring Row

Start with body fully extended and feet on the ground. Depress scapulae, engage core, keep body in a straight line. Pull chest toward rings with elbows close to body. Control the return.

One-Arm Assisted Pull-Up Hold

Hold bar with one hand while the other assists by supporting your forearm or wrist. Maintain position with chin above bar, core engaged, shoulders stable. No moving or swinging.

Assisted Incline Pistol Squat

Foot, knee, and hip aligned and facing forward. Back straight, full range of motion. Passive leg extended forward, holding rings for assistance.

Assisted Full Pistol Squat

Foot, knee, and hip aligned and facing forward. Back straight, full range of motion. Passive leg extended forward, hold rings to maintain balance.

Pistol Squat

Feet and hips facing forward. Back straight, full range of motion. Passive leg and arms extend forward throughout the exercise.

Shrimp Squat

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

Advanced Straddle Tuck Back Lever

Supine grip at shoulder width. Depress and abduct scapulae, elbows locked, straight back, body parallel to ground. Bend hips and knees, feet together, legs in widest possible straddle.

Straddle Back Lever Negatives

Straddle Back Lever

Supine grip at shoulder width. Depress and abduct scapulae, elbows locked, body parallel to ground. Core engaged, legs straight in a straddle throughout.

Rotational Hip Flexor Stretch

From a wide lunge, push hips forward and down with back leg extended. Rotate torso toward the front leg to open the psoas and improve hip mobility.

Rotational Hamstring Stretch

One leg forward with knee extended, the other bent behind. Back straight, rotate torso toward extended leg bringing one hand to chest and the other toward your foot.

Wall Handstand to Headstand

From a wall-assisted handstand, lower in a controlled manner until head touches the ground, then return to starting position with core tight.

Wall Assisted Handstand Push-Up

From handstand with feet on wall, lower in a controlled manner until head gently touches ground, then push back to full arm extension. Core tight, body aligned throughout.