The word 'ectomorph' has emerged as a way to categorize skinny people who have a hard time gaining weight and building muscle mass. In this program we will carry out a training adapted to gain muscle mass in this type of people, using a push-pull-legs approach focused on hypertrophy work. 

 **Must know** 

 - The program is designed to train 3 times a week, with an extra routine in case you can do a 4th day. 

 - The first phases are adapted for beginners and we will gradually increase the level, if you have an intermediate or advanced level, look for the phase that best suits your ability and start there. 

 - Use intermediate breaks of between 1 minute and 2 and a half minutes, depending on how difficult the routine is for you. 

 - If your goal is to gain muscle mass, you should accompany your training with a diet according to that goal, in the case of people with a tendency to be very thin, this point is especially important. 

 **Requirements** 

 You can start this program as a beginner, but we recommend being able to do at least 5 pull-ups, 10 dips, 15 push-ups, and 20 squats. 

 **Necessary material** 

 You will need a pull-up bar, low bar, and parallel bars.

Ectomorphs

In this phase we start with a work for beginners with which to strengthen the base that will serve us for the most typical calisthenics exercises, with which we will work in later phases. If the routines are very simple for your level, skip to the next phase.

Exercises prior to the basics of calisthenics

In this phase we will already work with the classic basics of calisthenics and we will increase the intensity both in the difficulty of the exercises and in the volume of work. If you are a beginner and it is difficult for you to reach the established repetitions, continue working for as many weeks as necessary until you achieve it.

Calisthenics basics

In this phase we are going to use some variations of the basics that give them a little more difficulty and intensity while we continue to progress with our hypertrophy approach.

Basics with variations

We've moved on to explosive or harder versions of the basics and continue to ramp up the intensity for the hypertrophy boost we need.

Explosivity

With this phase we will make sure that you have a well-developed musculature throughout your body and that you will maximize muscle growth.

Advanced

The tornado 360 is one of the basic dynamic movements in calisthenics. It consists of making a change of hands that will facilitate the subsequent complete turn. Practice changing hands on a low bar to get used to how the move is performed. The program has some simple strengthening routines that will help you get out of it quickly. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra strengthening routine in case you want to do a third session. 

 - The duration of the routines is between 20 and 45 minutes approximately. 

 - Use intermediate breaks between 1' and 2'30”. 

 - Read the descriptions of the progressions and analyze the videos so that you are able to perform the correct technique. 

 **Requirements** 

 Being able to do at least 5 pull-ups. 

 **Necessary material** 

 Pull-up bar.

Tornado 360

In this phase we will learn to swing on the bar and we will begin to work on our pulling strength, which will help us to have more ease in the 360 tornado.

Bar swing

To start practicing the tornado, we need to learn how to change hands and internalize it so that it comes out without thinking.

Hand switch

To learn how to perform the tornado twist, we'll start with a quarter twist. Please review the directions and technique of the exercise carefully.

Quarter tornado

We are giving more intensity to the movement, getting half a turn. Try to make the fall to the ground controlled and stable.

Half tornado

We are nearing the end of the movement, achieving three quarter turns. Check that you do not do the turn with your arms extended in the air, but that they are close to your chest.

Three-quarter tornado

In this phase we finish the movement, grabbing the bar with both hands. It may be difficult for you to grab it and catch the fall hanging on the bar, it is normal. Make sure that you perform the turn with your arms close to your chest and that you turn even more than necessary, because if the turn is little you won't be able to hold on with both hands.

Tornado 360º

The swing 360 is one of the basic tricks of dynamics. It consists of doing a full turn in the air and then grabbing the bar again. With this routine you will strengthen the exercises necessary to remove it and you will practice the different progressions. Strengthening is not 100% necessary in some cases, but they are very simple and short routines that will give you the security of having a good base for this movement. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra routine in case you want to do a 3rd session. 

 - The duration of the routines is between 20' and 45'. 

 - Use intermediate breaks between 1' and 2'30”. 

 **Requirements** 

 Being able to do at least 6 pull-ups. 

 **Necessary material** 

 Pull-up bar.

Swing 360

Swinging is the first step, not just for the 360 swing, but for many barre freestyle tricks, so it's crucial that you learn how to do it right. Read the exercise description to keep in mind all key points.

Learn to swing

After learning the swing, it's also key to learn how to coordinate your knee raises, so that when you come back from the swing and before you start to twist, your body goes up, not back. This way, when you let go of the bar, you'll be airborne near the bar, instead of being thrown backwards.

Swing preparation

Now that you've mastered the basics and are able to let go of the bar with height and without moving away from it, it's time to start turning. Check out the video and the description of the exercise, so you can see that it is very important that the movement comes from the waist, just after raising the knees.

90º Swing

In this phase we will start to give more speed and explosiveness to the spin. We continue to focus on the spin coming from the hip, after the high knees, and landing in a stable and controlled manner.

180º Swing

Now that you have the movement for the twist down, it's time to get it almost complete so you start to look ready to try and grab the bar.

270º Swing

We get to the point where you have to grab the bar again. At this stage you have to focus a lot on using your footwork, apart from your hips, to give that extra bit of speed to the turn. Try that during the turn your arms and hands are close to the chest, since if you extend them you will stop your own turn and you will not be able to complete it.

360º Swing

This plan is designed to pass the physical tests of the oppositions for police, army, firefighters and others. Specifically those of the male category. To overcome them, a test of a certain number of pull-ups is usually requested, in addition to other tests such as jumping, running and others. Use this routine to prepare for the opposition and complement it with days in which you take the tests themselves, to measure your progress. 

 **Must know** 

 - Remember to train specific tests separately, especially those that are not dominated. 

 - This program is designed to be done 3 times a week, with an extra routine in case you want to do a fourth session. 

 - Use intermediate breaks, between 1' and 2'30”, depending on how difficult the routine is for you. 

 - The duration of the routines is between 45' and 1h20' approximately. 

 **Requirements** 

 You can start from 0, as the first phase is designed for total beginners, but we recommend that you be able to do at least 5 pull-ups. 

 **Necessary material** 

 Pull-up bar.

Male police oppositions

In this phase we make sure that you have a basic and complete level that allows you to start working on the pull-ups in the next phase. We also condition legs and resistance to prepare for the rest of the phases. Depending on your initial level it can that this phase is easy for you or that, on the contrary, you need to work on it for a few weeks.

Basic conditioning

In this phase we will start working on pull-ups, before moving on to the pull-ups. This will give us a good transition for beginners and a good transfer of power. Also, we continue to strengthen legs and cardio.

Supine pull-ups

In this phase we start working on the pull-ups, which will become our main exercise throughout the following phases. We continue to strengthen previous progressions and our legs and cardio.

Prone pull-ups

In this phase we increase the volume of repetitions of chin-ups and pull-ups to levels that will allow us to start working very effectively towards our goal. In addition, we increase the volume of work in general to improve our resistance.

Prone pull-ups conditioning

Now that we have all the key exercises for our preparation, we focus on gradually increasing their training volume.

Resistance increase

In this phase we will already have numbers that will allow us to pass the pull-up test without any problems. From now on our work will focus on continuing to improve to find a high grade.

Domination

In this phase we will achieve pull-up numbers that will easily allow us to get an A in a standard competitive exam. In addition, our leg strength and endurance will reach a very good level.

Outstanding

From this phase, we will work with a volume of repetitions that will allow us to pass the most demanding tests, such as firefighters or elite corps tests in some cases.

Firefighter

If you complete this phase you will have the ability to score a 10 on any Opposition type pull-up test. In addition, we also make sure that you have very good jumping ability. Even if you are not able to complete this phase, It will serve you as a very good job to improve your level in the test.

Advanced firefighter

Phase for those who want to consider themselves elite in terms of endurance in pull-ups. If you are able to complete this phase, you will be able to get a 10 in any test of this exercise. Even if you are not able to complete this phase, you will It will serve as a very good job to improve your level in the test.

Elite

This plan is designed to pass the physical tests of the oppositions for police, specifically those of the female category. To overcome them, an isometric supine pull-up test is usually requested, in which the opponent has to hold a certain time on the bar. In addition, there are also other agility tests that involve leg strength and jumping. Use this routine to prepare for the competition, specifically for the pull-up test, and complement it with days when you do the tests themselves, to measure your progress. 

 **Must know** 

 - This program focuses on preparing you specifically for the pull-up test, although we also work a little on leg strength and resistance. 

 - The program is designed to be done 3 times a week, with an extra routine in case you want to do a fourth session. 

 - The duration of the routines is between 40’ and 1h 20’. 

 - Use intermediate breaks, between 40” to 2’ depending on how difficult the routine is for you. 

 **Requirements** 

 In the first phase we start with series of 15” holding on the bar, if you are not able to do them, just keep working on the routines until little by little you get it. 

 **Necessary material** 

 Pull-up bar.

Female police oppositions

In this phase we will start with the exercises that will serve as the basis of the preparation. The isometric pull-up itself, but also complementary exercises to strengthen the muscles involved and prepare ourselves to increase the level. In addition, we complement with leg explosiveness exercise, for possible jumping and agility tests.

First contact

In this phase we will gain seconds in the main exercise, while we increase the level of the complementary exercises. We also start with exercises that are more difficult than the target exercise itself, such as progressions for chin-ups.

Beginners, 30 secs of isometric

At this stage we are already at a level that will allow you to pass most of the women's pull-up tests. In addition, we continue to improve the level so that soon you will be able to do full pull-ups without problems.

Intermediate, 1 min of isometric

In this phase we exceeded a minute and a half of isometric, which will help us to reach the maximum score in most of the women's competition tests. We continue to improve in the rest of the exercises, both pull-ups and legs to jump and speed tests.

Isometric's mastery

The straddle press is an advanced exercise that involves moving up from a straddle plank position to a handstand position, without bending your arms or arching your back. 

 **Must know** 

 - With this method we will learn to do the straddle press first by flexing the arms and then in the strict form. 

 - The program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - Being strength routines, with few repetitions, we recommend taking long breaks, between 2' and 3', in which you fully recover, especially in the first exercises. 

 **Requirements** 

 Before you start this plan, make sure you have some mastery of the straddle plank, at least 5 seconds, if not, you can use the straddle plank program to achieve it. 

 **Necessary material** 

 Parallel bars. We recommend having push ups or mini parallel grips as well, but it is not required.

Straddle Press

In this Level we will check that you have a solid base for the straddle press, with enough seconds of normal straddle planche, and we will start to test the tucked press, besides we will also reinforce your hand balancing and shoulder strength.

Straddle reinforcement

In this level we will work on the two exercises that will give us all the strength we need, the straddle push-ups and the 45º push ups. In addition we will continue working the previous exercises.

Press reinforcement

In this level we will start going through the straddle press movement but we will make it easier it by flexing our elbows to be able to complete it.

Assisted press

In this level we will do the straddle press. The first times you may want to bend your elbows slightly to be able to complete it, keep strengthening the movement until you can do it without bending them.

Straddle press

The calisthenics requirements are routines that help you measure your progress and your current level, setting a goal to meet to exceed a certain level. The idea is that you prepare for each level for a while and when you think you can beat it, give it a try. They are routines that must be finished before a time limit, you must complete the marked repetitions of each exercise, but you do not have to do them all in a single series, but you can divide the repetitions as much as necessary. On the other hand, the order of the exercises must be respected. 

 **Must know** 

 - The main routine of each phase is a challenge that you must complete in the indicated time. Booster routines help you work toward that goal. 

 - This program is to measure your abilities, not to be used as regular training. 

 **Requirements** 

 For the first test you must be able to muscle up and be able to do exercises such as pull-ups, funds or push-ups with ease. 

 **Necessary material** 

 Pull-up bar and parallel bars.

Calisthenics requirements

In this phase you will demonstrate that you are able to perform the most basic and characteristic calisthenics exercises with ease. Including muscle up as a basic exercise of an intermediate-advanced level.

Solid calisthenic

In this phase you will demonstrate that you are capable of doing advanced skills correctly, such as back lever, handstand or pistol squats.

Advanced skills mastery

In this phase you will have to demonstrate that not only do you master advanced exercises of all kinds, but also that you can perform a large number of them in a short time.

Calisthenic excellence

This plan is based on a cluster system, which consists of doing many series of the same exercise. The ultimate goal is for you to be able to do a handstand climb from the frog position, so it is advisable to have the free handstand under control. However, the plan is designed so that you can start it as a beginner. 

 **Must know** 

 - The plan is designed to be done 2 times a week. With an extra routine in case you want to do a third session. 

 - Use intermediate breaks between 1'30” and 2'30”. 

 **Requirements** 

 Being able to get into an assisted handstand position against the wall and being able to do push-ups on the floor with ease. 

 **Necessary material** 

 This plan can be done without material.

Handstand by strength (clusters method)

In this phase you will get used to being in the assisted handstand position against the wall, and holding without problems in that position.

Wall-assisted handstand conditioning

In this phase you will start to gain strength to be able to do assisted handstand push-ups, which will be the basis of the following phases.

Assisted handstand push-ups preparation

We start working with the exercise that will give us the necessary strength to climb the handstand. Assisted handstand push-ups.

Handstand push-ups beginning

This phase is the one that will really give you the shoulder strength to lift the handstand.

Full strengthening

In this phase we begin to test the handstand for strength, bringing it up from the frog position, while continuing to strengthen with our 10x10 assisted handstand pushup.

Handstand by strength practice

The 180º side vault is one of the simplest dynamic tricks, and a good way to get started in this type of movement. In addition, it is a trick that you will later have as a resource to change direction in your freestyle combinations. It does not require too much basic strength, which we will work on throughout the different phases. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - Take intermediate breaks, between 1' and 2:30”, depending on how difficult the routine is for you. 

 - The duration of the routines is between 20 and 45 minutes. 

 - The first levels are designed for beginners, if you find them too easy, just do the walkthrough progressions and combine them with your usual routine. 

 - Review the video and descriptive text of each progression to make sure you do it correctly. 

 **Requirements** 

 Being able to do at least 20 push-ups and 10 dips in parallel. 

 **Necessary material** 

 Pull-up bar and low bar. We recommend that they be bars in which the floor is padded, or use some type of mat.

180º side vault

In this phase you will learn the necessary swing for the pass, which in the future will be useful for other tricks both on the bar and on the bars. In addition, we will check that you have enough strength to carry out the following progressions.

First contact and preparation

In this phase we begin to place one leg on the bar, after the impulse, to raise the hip and prepare to move to the other side. We will continue reinforcing the basic exercises.

Leg assisted

In this phase we will pass over the bar. To do this we will help ourselves with one leg and we will complete the movement by falling on the other side and supporting our hands correctly. We will also begin to reinforce the pullover to use it when we have to do the high bar parade.

One leg 180º side vault

In this phase we will already perform the complete movement, without the help of one leg. We will also continue working on the pullover to make sure that later we can do it with the high bar.

Low bar 180º side vault

In this phase we will finish mastering the movement. To go up on the high bar you can use the pullover that we have been working on or if you have the capacity, it is also possible to go up with muscle up or Olympic muscle up.

The strict technique of the impossible dip consists of performing a bottom with the body leaning back, the shoulders further back than the elbows and the hips at the height of the hands. In addition, it must be climbed without using roll, drive or inertia. It is a movement with a fairly high difficulty, but that can be worked on little by little. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - We recommend holding out for a while in the first levels to prepare the joints, since it is a trick that affects the elbows a lot, and if you do not have them well prepared it can cause pain. 

 - It is a maximum strength exercise, so when you are working on the progressions you can use long breaks, between 2' and 3'. 

 **Requirements** 

 Being able to make at least 15 dips on the parallels. 

 **Necessary material** 

 Parallel bars.

Impossible Dip

In this level we will prepare for the impossible dip work with some basic dip exercises. This is because the impossible dip is a very hard exercise with the elbows, and it is necessary to have a good preparation in them to avoid injuries and pain. We will also start working in the hollow position, with contracted abs, which is what we will use in the impossible dip.

Prevention and preparation

Now that we're better prepared, we introduce two more specific exercises for impossible dip and focus on hollow dip work.

Impossible Dip initial contact

Partial repetitions

In this level we introduce assisted reps with poles, an exercise already very close to what would be the real impossible dip. If you don't have poles like the ones in the video, you can use a partner's fists. Also , we continue to strengthen the progressions.

Assisted repetitions

At this level we already begin to make impossible dip attempts, I recommend making them closer and closer to resting the forearms on the parallel bars, until you manage to do it by touching it and finally doing them correctly.

The one-arm pull-up is a very striking exercise that requires great arm and lat strength. With the first levels you will create a solid foundation in the muscles involved in the exercise through unilateral work, to later learn the technique until you achieve a one-handed pull-up. 

 **Must know** 

 - Each level will be a challenge that you must fight to achieve, trying to get closer and closer to the execution without failure of the main routines. 

 - This program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - The objective of this program is to increase your strength, so you can take long breaks, between 2 and 3 ', adjust them to how difficult the routine is for you. 

 **Requirements** 

 This is a program geared toward experienced athletes, so you need to be able to do at least 15+ pull-ups to get started. 

 **Necessary material** 

 Pull-up bar.

One arm pull-up

At this level we make sure that we have a basic strength in pull-ups, enough to be able to start working with asymmetric exercises.

Basic strength

At this level we focus completely on asymmetric exercises, focusing the work on each arm separately. Remember to do each set with each side.

Asymmetric exercises

We continue to strengthen isometric exercises and add some direct progressions to the one-arm pull-up. Always remember to do the indicated number of sets and repetitions with each arm.

Progressions

We're making our first attempts at a one-armed pull-up, while continuing to build on previous progressions.

One arm pull-up attempts

We keep strengthening until we are able to do 3 one-arm pull-ups with each arm, so it's a solid exercise in your repertoire.

One arm pull-up capability

Yerai Thrust

Brawny Kettlebell Intermediate

Donatello Planche Intermediate

Jennifer Gap Beginners

Joha Gap Beginners

Michael Rings Upper Body

Nobita Fullbody Total Beginners

Superhero Beginners

L-sit to straddle plank

Negative Weighted Pull Ups

Close Grip Chin Ups

Isometric Pull Up Command

Close Grip Weighted Chin Ups

Wide Grip Weighted Pull Ups

Mixed Grip Weighted Pull Ups

Close Grip Weighted Pull Ups

Chest Pull Ups

With this program we will work the whole body with the aim of gaining strength and hypertrophy, as well as learning the technique of the different exercises. Using the added weight of the kettlebell or kettlebell, you will try all kinds of exercises that will increase in difficulty as the program progresses. 

 **Must know** 

 - It is designed for beginners and intermediates. 

 - We will work with 3 weekly routines and a 4th extra routine in case you want to add another day. 

 - The routines will last between 40 minutes and an hour and a quarter. 

 - Use intermediate rest times between 1' and 2:30, which you can adjust depending on how difficult the routine is for you. 

 **Requirements** 

 You can adjust the weight of the kettlebell, so you can do it even if you are a beginner. 

 **Necessary material** 

 Kettlebell of different weights.

Kettlebell - Fullbody Hypertrophy

In this phase we will perform some of the simpler exercises, but don't be too confident, you still have to learn the correct technique. The first few days use a weight that is comfortable for you and then work your way up, until you end up using a weight with which you have an intensity of 80-90% of your capacity.

Basic exercises and general conditioning

In this phase we begin to include some exercises of greater technical complexity and difficulty, while we finish strengthening with some of the previous phase.

Technical mastery

 At this stage we have already mastered the intermediate level exercises and continue to increase the intensity, starting to play advanced exercises as well and increasing the volume of work.

Intensity and volume increase

We focus on mastering the advanced and more technically complex exercises. Focus on proper execution, first with a weight that is comfortable for you and then work your way up.

Advanced hypertrophy

This plan is aimed at beginners who want to do their first prone pull-up. Starting from level 0 we will progress very little by little so that you gain strength. When you finish the plan you will be able to do at least 5 prone pull-ups, and you will also be able to do dips without difficulty. 

 **Must know** 

 - The program is designed to be done twice a week, so you can combine it in your schedule with other workouts, you will also have an extra routine in each phase in case you want to do 3 days. 

 - Routines last approximately 45 minutes. 

 - As for the rests, we recommend that you set them between 1' and 2’30”, depending on how difficult the routine is for you. Do not be afraid to put “long” rests, since the goal of the workout is for you to gain strength, not endurance or cardio.

Your first pull-up

In this level we start completely from level 0, trying to build the minimum strength so that you can work the rest of the pull-up progressions.

Novice stage level 0

In this phase we introduce the traditional Australian pull ups, with an overhand grip, and we continue to strengthen the rest of the exercises. If you completed the previous phase correctly, you will already be noticing the rate of progress that will take you to the pull-up.

Australian pull ups mastery

In this level we will take advantage of the benefits of timed isometric work and negative reps to increase the volume of exercises on the high bar and prepare us to be able to do partial reps of pull-ups.

Strengthening in isometrics and eccentrics

At this level we start to get closer to the supine pull-up, strengthening the partial stroke version, we also introduce isometric work in the prone grip. We also increase the total volume of work.

Partial Chin-Up Work

At this level we increase the volume of work in partial runs, both short reps and half reps, in both grips. We also continue to progress in isometrics and the rest of the exercises.

Partial rep mastery in both holds

At this level we are already doing our first pull-ups, while we continue working on the previous exercises. Strengthen until you are able to complete the required reps.

Full range pull up

In this level we will culminate our path at the point where you are already able to do pull-ups, so make sure you have already mastered this exercise to incorporate it into your usual routines or continue working towards other more ambitious goals. 

Full Range Overhand Pull-Up

The back lever is one of the best known tension exercises in the world of Calisthenics and Street Workout. Although it could be classified as a basic / intermediate level exercise, it requires strong shoulders and core and stable to be able to carry out its execution correctly and safely. 

 **Must know** 

 - With this plan you will gain the necessary skills to execute it correctly. 

 - We will train the back lever 3 times a week. 

 - The approximate duration of the training is 50 minutes and we recommend that you use breaks between 1:30 and 2:30 If the routines are easy for you, use shorter breaks, but if you find that it is difficult for you or you are stagnating, resort to increasing the rest time, up to a maximum of 3 minutes between series and exercises. 

 **Requirements** 

 This program is recommended for beginners with some basic and intermediate athletes.

Backlever

In this preparatory level we are learning to get into a pike position on the bar, we gain flexibility and range of motion with the skin the cat and we strengthen with the rest of the exercises. If you notice that you lack strength in the push-up exercises and funds, use the extra routine to reinforce.

Basic mobility and preparation

In this level we move away from the bar on the pike a little until we can stay at an angle of 45º with respect to the ground. You can progress little by little until you get the right angle, record yourself to check it.

Assimilation of the movement on the bar

In this level we add the progression to one leg, already in a parallel position to the ground. I recommend doing this progression in negative, going down from pike with one leg. Record yourself and pay attention to check that the form is correct, Above all, avoid arching your back. In addition, we continue to strengthen with the rest of the exercises.

First progressions for back lever

At this level we have already begun to test the back lever itself, I recommend you again to lower it slowly from the pike, trying to stop it in the position parallel to the ground, if you do not succeed, continue strengthening with the routines until you are capable of it.

Back lever first attempts

In this level we focus on continuing to work our back lever until we are able to hold it for 5 seconds without problem. Also take the opportunity to correct your posture and avoid doing it in a “banana” or arched position. In the extra routine you will find exercises that will help you with these corrections.

Back Lever Mastery

This program is designed to give you the necessary flexibility and mobility so that your level of calisthenics improves remarkably. 

 **Program evolution** 

 - First, we will work on the basic flexibility and mobility that will allow you to do most exercises with correct technique and will avoid all kinds of injuries. 

 - Then, we will add extra flexibility and mobility to allow you to do tricks and advanced exercises. 

 - Finally, we will reinforce the flexibility and mobility of your whole body so that you have a higher level in this aspect. 

 **Must know** 

 - The program is designed to be done 3 times a week and you can combine it with your regular training. 

 - We recommend doing it after training, waiting at least 10 minutes for the muscles to relax before stretching them.

Total flexibility

In this phase we will work on the flexibility and mobility necessary for the basic calisthenics exercises, in this way you will be able to do them with good technique and avoid injuries. In the extra routine you will find a specific warm-up for the wrists, which is usually one of the the areas that give beginners the most injury problems.

Basic flexibility and preparation

In this phase we work on the flexibility and mobility necessary to do the first tricks and intermediate exercises in calisthenics, such as the muscle up, back lever or handstand. While we continue to improve basic flexibility. In the extra routine you will find a specific warm-up for the elbows, which is usually an area that causes problems when learning these movements.

Intermediate flex for drills and tricks

In this phase we go on to relax some movements that will come in handy for advanced calisthenic tricks, such as the straddle plank, handstand press or V-sit, while we continue to reinforce what we worked on previously. In the extra routine you will find a specific warm-up for shoulders, which is the area that gives advanced athletes the most problems.

Advanced flexibility for high-level moves

This plan is designed for people who already have a certain level in calisthenics and want to progressively increase the muscle mass of their legs with bodyweight exercises and without equipment. In addition to increasing the mass of your legs, you will learn the wide variety of exercises that can be performed with body weight. 

 **Must know** 

 - To achieve the best results it is designed in a way that you do it at least 2 times a week, to complement the rest of your training routines. 

 - Duration of between 45 and 75 minutes per routine. 

 - Use breaks between 1' to 2'30” depending on how difficult it is routine works for you. 

 **Requirements** 

 To start this program you need to be able to perform at least 15 squats without problems.

Bigger legs

With this phase we do a general preparation of all the leg muscles, with very affordable repetitions and difficulty. If you are not used to doing pistol squats, it will come in handy so that you can do this exercise later without any problem.