CALISTHENICS

Jump to Tuck Back Lever Negative

Start standing on a box and jump into the tuck back lever position with straight arms. Keep shoulder blades depressed and perform a slow, controlled descent until hanging.

Reverse Lunges with Rings

Foot and hips face forward. Front knee directly above ankle. Straight back, maintain balance. Focus on the front leg. Back knee may lightly touch the ground.

Reverse Lunges

Perform this exercise to strengthen your legs and glutes.

Pike on the Ground

Lie on your back. Lift legs with straight knees and feet together to reach pike position. Try to close your body as much as possible. If you can hold this, move to the next progression.

Candle on the Ground with Arm Support

Lie on your back. Lift legs with straight knees and feet together to candle position. Support body at rib height with hands. Keep body straight and hold.

Shoulder Extension with Bent Arm on the Ground

Fingers point backward. Make sure scapulae are together. Do not overextend — be careful!

Shoulder Extension with Straight Arm on the Ground

Fingers point backward. Make sure scapulae are together. Do not overextend — be careful!

Candle on the Ground

Lie on your back. Lift legs with straight knees and feet together to candle position. Support body on the floor with straight arms.

45° Static Advanced Tuck Dragon Flag

45° Static Dragon Flag

Lie on your back and hold a bar behind your head. Engage core and glutes, keeping body completely straight from shoulders to feet. Lift as a block without bending at hips. Lower slowly and controlled.

Ring Routine 1

Perform this routine with rings as part of your skills training, using the exercises from the rings gymnastics series.

Seated Leg Raise and Press in Straddle

Swing for Bar Muscle-Up

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

Bend Forward with Elastic Band

Stand on the resistance band. Rotate arms outward so palms and elbow creases face forward. Depress and abduct scapulae. Perform forward leans with locked elbows and engaged core.

Tuck Handstand at the Wall

Keep elbows locked. Push the ground with your shoulders and bring chest forward. Hips in posterior tilt, legs in tuck, shoulder angle straight.

Handstand on Front of the Wall

Keep elbows locked, push the ground with shoulders. Head between shoulders, gaze toward floor. Core engaged, hips in posterior tilt. Legs and feet tight, stretch your body as much as possible.

Bail Out of Handstand

Learn how to safely exit the handstand to either side. When heels move forward, rotate your body left or right and place a hand to guide the movement. Land with the leg on the same side in a straddle position.

Pike Handstand at the Wall

Keep elbows locked. Push ground with shoulders and bring chest forward. Hips in posterior tilt, hips and torso at 90°. Legs straight, shoulder angle aligned.

Kick to Handstand to the Wall

Start from a closed position. Lift one leg while raising arms alongside ears. Take a long step and reach forward. Place hands at shoulder width and push off with heel to rise. Practice from push-up position initially.

Hand Balancing – 1st Variation

Place one leg on the wall and extend the other outward. Continuously switch legs on the wall.