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Calisteniapp / Total flexibility

Total flexibility: your step-by-step plan.

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.

Available in Calisteniapp for iOS and Android.

Explore my path
Total flexibility

Objective

Considerably increase your flexibility and mobility throughout the body.

Frequence
See program guidance
First session duration
31 min
Program
9 estimated weeks

01 / Requirements

Required prerequisites

    Necessary equipment

    For this program you will need Bodyweight. Leave room to practise the movements.

    02 / Program

    Build your path.

    Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

    1. Week 1–2Basic flexibility and preparation

      What you will practise

      In this phase you will work on the flexibility and mobility foundation you need so that basic calisthenics exercises come out with cleaner and safer technique. The main focus will be on shoulders, wrists, the posterior chain, hips, and leg opening, areas that strongly affect body posture, alignment, and your ability to move with control. Stretches such as Shoulder extensions on the bar, Rear chain stretching, and Hip flexors extensions will help you gain range in overhead pushing, pulling, hip hinge, and basic compression patterns, as well as reduce common compensations in the lower back and shoulders.

    2. Week 3–5Intermediate flex for drills and tricks

      What you will practise

      In this phase you will take another step toward the flexibility and mobility needed for the first tricks and intermediate calisthenics exercises, such as the muscle up, the back lever, or the handstand, while continuing to consolidate the foundation achieved earlier. Here the work becomes more specific for shoulder extension, thoracic opening, scapular mobility, and control of shoulder flexion. Exercises such as Skin the cat and Shoulder extensions on the floor are especially representative of this progression, since they prepare your shoulders and scapular girdle to safely handle wider ranges and less common positions.

    3. Week 6–9Advanced flexibility for high-level moves

      What you will practise

      In this final phase you will move on to developing more advanced flexibility and mobility, aimed at high-level movements such as the straddle planche, the handstand press, or the V-sit, while continuing to reinforce everything worked on previously. The emphasis will be on shoulder opening, hip compression, leg opening, the posterior chain, and scapular control. Exercises such as Pancake stretch on the floor, Shoulder dislocation, and Posterior pelvic tilt with extended arms represent this stage very well, because they combine joint range with active control, something essential for transferring mobility to advanced skills.

    Estimated end of the plan

    Choose a valid date to preview your plan.

    This date reflects the planned duration, not a guaranteed date for completing Total flexibility. Your progress may take additional weeks.

    03 / Calisteniapp

    Your first session, step by step.

    Here is the first session of the program, so you have a reference for how the sessions are structured.

    Estimated duration of 31 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

    The exercises you will discover.

    Every movement that appears at least once across the program.

    Understand the reason behind each step.

    • 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.

    They train with Calisteniapp.

    App reviews already published on our website. These are not specific to this program.

    The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
    Roberto Duarte
    If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
    Maite Ruiz

    From “one day” to your first session.

    1. Download Calisteniapp on your phone.

    2. Find Total flexibility and check its access options.

    3. Review the terms shown in the app and start the first phase.

    If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

    Before you start.

    What rest times to use?

    We recommend using short 15" breaks.

    What requirements must I meet to be able to do this program?

    This program can be done by anyone in any state of fitness, so there is no minimum requirement

    Every step counts.

    Start with preparation. Follow the path. Give your progress time.

    Available in Calisteniapp for iOS and Android.

    Your program continues in the app.

    Download Calisteniapp and find “Total flexibility” in Programs. If you already have the app, open the program directly.

    I have the app: open Total flexibility
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