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.

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

The front lever is one of the best known tension exercises in the world of calisthenics and Street Workout. It is an exercise that requires great strength in the back, mainly dorsal, as well as a stable core, so you must control the basic pull-up exercises to be able to carry out their execution correctly and safely.

Front lever strength

This phase is intended to ensure you have the basic strength needed to start working on the front lever, ideal for those who have only been training for a short time and need to prepare before starting to work directly with this exercise. If this phase is too easy for your level, go to the next one directly.

Conditioning

Once we know we are capable of performing the exercises required for the front lever routines, we increase difficulty and reps to ensure this foundation is solid, before starting the first few progressions.

Solid basics

In this phase we start with the tucked front lever work, which already has the same movement pattern as the final front lever. We also introduce dragon flag progressions, which has the same movement pattern but with the upper back supported on the ground. In addition, we continue to strengthen the muscles involved with dorsal, biceps and abdominal exercises.

Tucked front lever mastery

In this phase we advance to a slightly more difficult progression, while continuing to reinforce the previous work. Of course remember to work with each leg equally to avoid imbalances. We also continue to improve the tucked progression to complete it. Finally we use the dragon flag as a complementary progression.

Single Leg Front Lever

In this phase we work with one of the most important progressions. In addition, we continue to improve to master the previous ones and raise the level of the most important exercises.

Advanced tucked

In this phase we are already working on some progressions very close to the final front lever, such as the advanced tucked pull ups and the half front lever, among others. It will probably take you a while to reach the required level, work consistently and if necessary add extra weeks.

Advanced progressions

In this phase you will start to test the front lever, and you will continue training until you can do 5 second sets of it. We will complement with previous progressions and new progressions and strengthening exercises.

Attempts and improvement

This program is one of the most suitable to start your journey as a calisthenics athlete. The main objective of this plan is to gain strength, muscle mass and resistance throughout the body. It is ideal to obtain a good general level in calisthenics exercises as well as a healthy fitness level.

Fullbody muscle building

In this phase you have exercises that you can do even if you have never trained or have a very low base level. Adapt the height in the Australian pull-ups and incline push-ups so that you can perform them without problem.

Level 0 Beginner Conditioning

In this phase we slightly increase the difficulty with new variations of the exercises and include a little more shoulder work. In case you are not able to do the frog, use the extra routine to strengthen yourself.

Prep before basics

In this phase we take a level jump, introducing new exercises. We start working on high bar, we move on to full push-ups on the floor and we even start to stand upright, although for now only in isometric.

Calisthenics basics introductory

In this phase we start with the basic exercise that was missing, the parallel dips, in its reduced range version. We also continue to progress slightly in the progressions of the rest of the exercises.

Introduction to parallel work

In this phase we focus on getting comfortable with the pull-ups, which will give us the strength to start working on the overhands. We also move on to full-range dips and the deep squat, so we're done doing basic classical calisthenics work.

Pull-Up strengthening

In this phase we start to work with the partial range prone pull-ups and we continue advancing in the rest of the exercises, already giving more specific shoulder work, in preparation for the next progressions.

Prone Pull-Up strengthening

In this phase we already introduce full range pull-ups and assisted handstand push-ups, which will allow our back and shoulders to have an advanced level of muscular development.

Advanced back and shoulder control

In this phase we work on explosiveness in several basic exercises and learn how to do a handstand, one of the most characteristic exercises in calisthenics. To make sure you get it, you can do handstand attempts not only in routines, but as part of the warm-up. Just learn to control your balance, you don't have to have perfect technique yet.

First pines and greater explosiveness

In this phase we start working on the muscle up and the handstand push-ups, in order to make both exercises come out in the next phase. To do this we are going to continue raising the level in pull-ups and handstands we will start working on some progressions .Continue doing handstand attempts in the warm-up to make it easier for you to master.

Introduction to the muscle up and handstand push-ups

If you manage to perform the main routines of this phase, you will have demonstrated advanced mastery of the main muscle groups, as well as good explosiveness and balance. In this phase we will be able to do the muscle up and full range handstand push-ups. In this phase you have two extra routines, one to work on the muscle up and one for handstand push-ups.

Full body domination

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.

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 muscle up, also known as a super bar, is one of the most complete upper body exercises that we can do in calisthenics. It is an explosive pull-up combined with a barbell bottom, so we will have to work power in pull-ups, dips and a bit of shoulder mobility and technique.

Your first Muscle Up

Preparation phase for the basic exercises that will give us the necessary strength for the muscle up. In this phase we use simpler versions and progressions of these exercises.

Beginners conditioning

In this phase we strengthen the basic exercises for the muscle up, both in the pulling part and in the pushing part. We also make sure that we have the necessary shoulder mobility.

General conditioning

We continue to strengthen the core exercises and start to practice the movement mechanics of the muscle up, making it jump assisted. You will need a relatively low bar or place a box or similar under your usual bar.

Muscle Up with jump

In this phase we begin to make our first attempts at muscle up, avoid doing more than what is stipulated in the routine, to give your body time to get used to it and avoid possible problems.

Muscle up attempts

In this phase we continue to build strength for a while until we are able to do 3 sets of 3 muscle ups. Don't be in a hurry and add extra weeks if needed.

Muscle up mastery

Using the classic training method of basic circuit routines, also known as “round the world“ or “around the world“, we have created an ideal program to train easily and gain muscle mass, strength and resistance. We will work both the upper and lower body and you will be able to significantly improve your level of physical fitness and muscle tone.

Fullbody circuit

In this phase we will start with a beginner level, with simple exercises that will prepare you to start increasing the difficulty in the following phases.

Prepartion for calisthenics basics

In this phase we are already beginning to get closer to what would be the original return to the world routine, but still with the exercises in slightly simpler progressions, as a phase prior to the real basics.

Facilitated basics

This routine is an adaptation to the original 'around the world' routine, one of the historical and most used routines within the world of Calisthenics and Street Workout.

Calisthenics basics

In this phase we go a step further from the classic routine and we turn up the intensity by increasing the difficulty of the exercises.

Advanced basics

In this phase you will be able to prove to yourself that you have an advanced level, achieving exercises that are considered difficult, both because of the strength and the technique needed to master them.

Calisthenics mastery

Do you want to get the muscle up? This is your program. The muscle up is an exercise that requires explosive strength since in the first pull we will have to bring the bar to the lower chest to be able to make the transition.

From 0 to Muscle Up - Adicstenia

In this phase we will seek to gain strength in the muscles involved in the muscle up.

Pull-up Conditioning

In this second phase we are going to finish adapting our muscles and prepare to train harder in search of our goal.

Laying a Good Foundation

In this third phase we will seek to have a high number of repetitions in pull-ups and gain resistance in them.

Gaining stamina and reps

In this fourth phase we are going to gain a lot of resistance to be able to work on the muscle up in a specific way.

Even more resistance

These weeks are crucial as we start to build explosive strength and move specific training.

Gaining explosiveness

This phase lasts for a single week and we will repeat the routines every 3 days to gain a lot of explosive strength.

More explosiveness

There is less left and we are going to establish that assisted muscle up and mechanize the movement well. Perform the first exercise with a 45 kg elastic band, and the second with a 35 kg elastic band.

Setting the assisted muscle up

Our body is ready and we will only need to finish mechanizing the movement, gain explosiveness and be able to do our first muscle up.

Assisted Muscle Up

If you've come this far, you can't give up because in these weeks we're going to gain the strength and explosiveness we have left to do our first muscle up. Perform the first muscle up with a 25 kg elastic band, and the second one with a 35 kg elastic band. If the routine is not completed, return to phase VIII.

Getting to the muscle up

The last week has arrived and we will finally finish with these routines to gain the necessary strength to perform a free muscle up. Perform the first muscle up with a 15 kg elastic band and the second with a 25 kg elastic band.

Muscle up

After resting the weekend it's time to try a free muscle up. Warm up well with some assisted muscle ups and try it. If it fails, repeat week 16 and try again.

From 0 to Muscle Up - Adicstenia

Objective

Level

Duration

Frequence

Phase 1 ⏤ 2 Weeks

Pull-up Conditioning

Phase 2 ⏤ 2 Weeks

Laying a Good Foundation

Phase 3 ⏤ 2 Weeks

Gaining stamina and reps

Phase 4 ⏤ 2 Weeks

Even more resistance

Phase 5 ⏤ 2 Weeks

Gaining explosiveness

Phase 6 ⏤ 1 Weeks

More explosiveness

Phase 7 ⏤ 1 Weeks

Setting the assisted muscle up

Phase 8 ⏤ 1 Weeks

Assisted Muscle Up

Phase 9 ⏤ 2 Weeks

Getting to the muscle up

Phase 10 ⏤ 1 Weeks