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

The planche is an static exercise that is quite demanding on the shoulders, so it is necessary to carry out progressive training that increases the difficulty little by little. This is why it is the longest plan developed so far. With the first levels you will create a solid base in the muscles involved in the exercise to later learn the technique until you can do both the straddle planche and the full planche. The approximate duration of the routines is 50 minutes and although you start at a basic level, it is advisable to have completed one of the beginner plans such as 'Full body circuit' or 'Fullbody Domination'.

Planche mastery

In this phase we will make sure that we have a basic level in some simple exercises that will allow us to start the specific shoulder work for the following phases.

Shoulder pre-conditioning

In this phase we will work directly on strenghtening our shoulders and on building a base for the planche work.

Direct shoulder conditioning

In this phase we will start with the first direct progressions for planche, do not advance to the next progression until you do them with good form and technique.

Lean and tucked planche

In this phase we will include handstand work, since it has a direct relationship with planches and will allow us to carry out negative movement work in the future.

Handstand

In this phase we will make sure we have the strength to go into a handstand from a frog stand, which will serve as a way to know if we have the necessary strength for planches. Also we will start with advanced tucked planche progression.

Handstand through pushing strength and advanced tucked planche

Thanks to the handstand work from the previous phases, now we can work on the negative movement from handstand to straddle planche. Try that each descent lasts at least 5 seconds.

Negative to straddle

In this phase we will make our first direct straddle planches, while we continue working on the rest of the exercises. Try to hold each planche at least for 3 seconds.

Straddle planche attempts

While we continue working on the straddle planche, we will start to throw in our first negatives from handstand to full planche. This phase may take a long time since there is an important difficulty leap. Work with patience and help the progress with the complementary routines.

Negative full planche

In this final phase we will focus on mastering the full planche, making direct attempts of it while we continue working on the negatives.

Full planche

The one-arm pull-up is a very striking exercise that requires great biceps, forearm 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.

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

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.

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

Plan to achieve the human flag by strength (from bottom to top). Designed to train on wall bars, although you can also work on any vertical pole. Remember that the lower arm is always blocked and pushing, while the upper arm does not need to be blocked and is the one that pulls. Try to work the movement from the shoulders, not from the waist. Recommended to always work on all the progressions on each side.

Human Flag

In this phase you will learn the flag grip and hand placement on wall bars or pole, while we begin to strengthen our lats, shoulders and core with the most basic exercises.

Familiarization

We will make the first progression towards the flag, very similar to the familiarization exercise but tucking in the legs and raising the hips a little more.

Fallen tucked flag

In this phase we will move to the next progression, similar to the previous one but straightening the legs. Make sure that your position is solid without letting your head, shoulders or arms come too close to the wall bars or pole.

Fallen flag

We will perform the first progression for reps. Make sure you do them using your own stenght, without using swing or momentum. Meanwhile we will continue working on the isometric progressions and reinforcement exercises.

Tucked flag elevations

In this phase we are already preparing the final flag position, opening it using pur strenght.

Flag opening

We will start trying the human flag, while we continue working on the previous progressions.

Flag

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.

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

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.

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 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.

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 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.

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

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.

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.

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