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, stable shoulders and core to carry out its execution correctly and safely.

Back Lever

In this preparatory phase you will build the foundation that the back lever needs: shoulder extension mobility, scapular control, core stability, and general pushing strength. Pike on the bar will help you become familiar with the body position that you will later use in the progressions, while Skin the cat will be a key part of gaining range of motion and confidence in unusual shoulder positions. Always do it slowly, without jerking, and maintaining control on the way back as well; do not seek depth at the cost of losing tension or feeling joint discomfort.

The work with Wall assisted handstand, Push-ups, and Bench dips strengthens the shoulders, chest, triceps, and the stabilizing muscles of the trunk, which is essential so that later you can hold a solid line on the bar. In the pushing exercises, prioritize clean technique: active abdomen, glutes squeezed, and stable shoulders. If Push-ups or Bench dips are still difficult for you, increase the rest time between sets a little or reduce repetitions so you can complete them with good form. If you feel that you still lack mobility or control, you can extend this phase for a few more weeks before moving on to the next one; it will help you progress more safely.

Basic mobility and preparation

In this phase you begin to assimilate the specific movement on the bar and progressively move away from Pike on the bar until you get closer to a 45° back lever. The goal is not only to reach the angle, but to do so with control, keeping the body firm and preventing the hips from sinking or the lower back from arching. Record yourself if you can to check your actual position: many times the feeling does not match what you are doing. Think about pushing the bar with straight arms, keeping the scapulae active, and tightening the abdomen and glutes throughout the entire set.

In addition to the technical work, you continue developing strength in the vertical and horizontal pushing pattern with Assisted short handstand push-ups, Dips, and Decline push-ups. That combination strengthens the shoulders, chest, triceps, and core, which will be decisive for stabilizing the position later on. Skin the cat remains useful for maintaining mobility and control in shoulder extension. If the 45° back lever still feels hard, progress little by little without forcing the angle, increase the rest periods, and prioritize quality seconds rather than holding longer with poor posture. If you get stuck, repeat this phase for one or two extra weeks until you feel solid and stable.

Assimilation of the movement on the bar

Here the first clear progressions toward the full back lever appear. The most important is the Single leg back lever, already in a position close to parallel to the ground. A good way to work it is with a negative from Pike on the bar: lower yourself slowly, keep one leg extended, and use the other to adjust the difficulty. Your priority should be to maintain a firm body line, without arching your back and without losing abdominal engagement. Record yourself again to check whether you are really parallel and whether the pelvis stays under control.

In this phase you also increase useful strength work with Assisted handstand push-ups, Dips, and Pike push-ups, which develop the shoulders and triceps while continuing to reinforce scapular stability. Explosive push-ups add recruitment capacity and power in the push, but they should not compromise technique. The main pattern remains pushing, combined with a high isometric demand on the core and shoulders in extension. If the one-leg progression still does not come out cleanly, reduce the hold time, work more controlled negatives, and stay in this phase as long as you need. Better a few well-executed repetitions than accumulating seconds with poor form.

First progressions for back lever

In this phase you begin your first attempts at the full Back lever. The recommendation is still to enter from Pike on the bar and lower yourself slowly, trying to stop the movement when your body is parallel to the ground. Do not look for a long hold yet; a few well-positioned seconds are enough if you keep your arms straight, your shoulders firm, and good body tension. The 45° back lever and the Single leg back lever are still present to give you practice volume and consolidate the transition toward the full version.

The complementary work continues reinforcing the key muscle groups: shoulders, chest, triceps, core, and the stabilizing muscles of the shoulder girdle. Assisted handstand push-ups facing the wall will demand stricter alignment, and Explosive dips will provide strength and the ability to produce tension quickly. If during Back lever attempts you notice that you sink, arch, or lose control on the way down, temporarily go back to the Single leg back lever progression or the 45° back lever and accumulate more quality time there. Resting more between sets and reducing the number of attempts can also help you perform better and learn the movement without excessive fatigue.

Back lever first attempts

In this final phase the goal is to consolidate a strict Back lever of at least 5 seconds, with a solid body line and no compensations. It is no longer just about holding it, but about doing it well: stable shoulders, straight arms, firm abdomen, and the pelvis in a good position to avoid the classic “banana” posture. That is why posterior pelvic tilt exercises are included, as they are very useful for teaching you how to position the hips and maintain cleaner alignment during the isometric hold. Try to transfer that feeling to the Back lever: ribs under control, glutes active, and the lower back without excessive arch.

The more demanding pushing variations, such as Clap push-ups, Explosive dips, and Assisted handstand push-ups, continue raising your strength level in the shoulders, chest, and triceps, while the specific technical work with Back lever and Single leg back lever finishes consolidating the pattern. This is a phase to stay in for as long as necessary until you truly master the movement; if you still cannot reach 5 seconds with good form, stay here, reduce the target times a little if necessary, and build again from clean executions. If you feel stuck, increase the rest periods, lower the volume, or add extra weeks before aiming for more seconds.

Once you achieve a stable and controlled Back lever, you can consider two paths: continue refining it to increase hold time and technical quality, or move on to a new tension and body control goal such as front lever, basic planche, or more advanced straight arm strength work. Completing this phase means that you have built a very valuable foundation of shoulder strength, core strength, and scapular control that will serve you in many calisthenics movements.

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 lats, 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 designed to make sure you have the basic strength needed to start working on the front lever. It is ideal if you have not been training for long or if you still need to prepare your shoulders, back, and core before moving on to more specific progressions. Here you will build a solid foundation of horizontal and vertical pulling with exercises such as Short supine pull-ups, Short prone pull-ups, and Australian pull-ups, while strengthening the midsection with Leg raises on the ground, Bar knee raises, and Plank. The goal is not only to complete reps, but to learn to maintain body tension, scapular control, and good trunk alignment.

Pay special attention to Isometric supine pull-ups and Isometric prone pull-ups: keep your chest open, your shoulders away from your ears, and avoid swinging. In Bar knee raises, try to raise your knees without momentum, activating your abs from the start of the movement. If Negative supine pull-ups are difficult for you, lower yourself more slowly even if that means doing fewer reps; if, on the other hand, this phase is too easy for your level, you can move directly to the next one. If you feel stuck, increase the rest between sets a little, reduce reps to maintain clean technique, and add an extra week before progressing. In this phase, the quality of the pulling pattern and core stability matter more than volume.

Conditioning

Once you know you are able to perform the exercises needed to work on the front lever, we increase the difficulty and the reps to make sure this base is truly solid before starting with the first specific progressions. Here the work focuses on consolidating the strength of the lats, biceps, rhomboids, and abs through Supine pull-ups, Prone pull-ups, and Explosive pull-ups, combined with Explosive australian pull-ups and hanging core work. This block prepares you to tolerate more tension and produce force more quickly, which will be very useful when you begin to control front lever positions.

Explosive pull-ups should be done with the intention of accelerating, but without losing range or shrugging the shoulders. In Half-range supinated pull-ups and their isometrics, aim for a firm and stable pause, feeling the work in your back and not only in your arms. Bar knee raises and Knee raises on parallel bars will help you improve abdominal compression and pelvic control, two key aspects to prevent the body from folding when you later work in a horizontal position. If you do not complete all the reps, reduce the target and build it up week by week; if you need more adaptation, stay longer in this phase. Always prioritize controlled execution and good scapular posture over accumulating reps any way you can.

Solid basics

In this phase we begin working on the Tucked front lever, which already has the same movement pattern as the final front lever. We also introduce Single leg dragon flag progressions, which share a very similar demand for full-body tension, although with support from the upper back, and we continue strengthening the muscles involved with back, biceps, and abdominal exercises. The Tucked front lever will teach you to generate strength in scapular depression, keep the pelvis under control, and understand how the body should feel when working as one unit. From this point on, you are no longer just building general strength: you are starting to develop specific strength in the isometric horizontal pulling pattern.

In the Tucked front lever, try to round just enough to make the position compact, but without losing back activation. Think about pushing the bar down with straight arms and bringing your knees to your chest while keeping your hips elevated. Tucked front lever raises and Tucked front lever negatives will help you connect the entry and exit of the movement, while Fallen tucked front lever will teach you to resist at a more demanding angle. In Single leg dragon flag, avoid arching the lower back and lower only as far as you can while still controlling the trunk. If these progressions become very hard, increase rest, shorten the isometric holds, or reduce reps to maintain proper technique. If needed, add extra weeks: in this phase it is important to master the position before moving on.

Tucked front lever mastery

In this phase we move on to a slightly more difficult progression with the Single leg front lever, while continuing to reinforce the previous work to consolidate the tucked. Remember to work both legs equally to avoid imbalances and to make the transfer to the full front lever more even. The main change here is that you increase the lever length and, therefore, the demand on the lats, teres major, rear deltoids, core, and scapular control. In addition, we keep Dragon flag as a complementary progression, which is very useful for continuing to develop body rigidity and anti-extension strength.

In the Single leg front lever, try not to let the extended leg drop below the line of the trunk and not to let the bent leg open too much. The more compact and symmetrical the posture, the better. Tucked front lever negatives and Fallen tucked front lever remain excellent tools for reinforcing the pattern without losing technical quality. Scapular retraction also appears here, which will help you better feel the work of the shoulder girdle and stabilize the position from the upper back. If you feel that the one-leg progression is still too demanding, you can reduce the work time, alternate more with Tucked front lever, or extend this phase for a few more weeks. Progress only when you can maintain real tension, without excessive shaking or a clear loss of alignment.

Single Leg Front Lever

In this phase we work with one of the most important progressions: the Advanced tucked front lever. Although visually it may seem like a small variation compared with the tucked, the demand changes a lot because the hips open and the lever gets longer, forcing you to produce more force with the lats, shoulder extensors, and all the core musculature. At the same time, you continue improving the previous progressions, especially the Single leg front lever and Fallen tucked front lever, so that the transition between levels is stable and you do not depend only on isolated attempts.

In the Advanced tucked front lever, try to move your knees slightly away from your chest while keeping your back active and your arms completely straight. Do not let your shoulders rise or your hips sink. Advanced fallen tucked front lever will help you become familiar with a more horizontal line, while Bar rows provide specific horizontal pulling strength, which is very valuable for holding the position. If you find it hard to lock in the Advanced tucked front lever, work with fewer seconds but maximum quality, or combine shorter sets with more rest. If one day you cannot maintain a clean posture, temporarily go back to Single leg front lever or a well-executed Tucked front lever. At this stage, correct tension matters much more than simply holding on for the sake of it.

Advanced tucked

In this phase we already work on some progressions that are very close to the final front lever, such as the Half front lever and Advanced tucked front lever pull-ups. It will probably take you some time to reach the required level, so work consistently and, if necessary, add extra weeks. This block develops specific strength at very demanding angles and improves your ability to produce tension both isometrically and dynamically. The Half front lever clearly increases the lever compared with the Advanced tucked front lever, while Advanced tucked front lever pull-ups force you to maintain body structure during the pull, something that transfers very well to the full front lever.

In the Half front lever, focus on maintaining a firm line from shoulders to hips, preventing the pelvis from dropping. In Advanced tucked front lever raises and Front lever raises, start the movement from the back, not from leg swing. Wide grip pull-ups and Middle stop pull-ups complement this phase very well because they strengthen the lats, scapular control, and strength in specific ranges. If you get stuck, rest more between sets, reduce the number of reps in the dynamic variations, and prioritize short but clean isometrics. You can also alternate weeks with more volume and weeks with more technical control. Do not rush: this is a phase of consolidation, and mastering it will bring you much closer to the final goal.

Advanced progressions

In this phase you will start attempting the Front lever, and you will keep training until you can do sets of 5 seconds with good technical execution. We will complement this with previous progressions and with new strengthening variations to refine any weak points that may still appear. The full Front lever requires a very high combination of lat, shoulder, scapular, and core strength, as well as a great ability to keep the body rigid in extension. That is why you will see both direct Front lever attempts and work with Half front lever, Advanced tucked front lever pull-ups, Front lever raises, and Negative front lever, which will help you improve the entry, exit, and control of the position.

When you attempt the Front lever, think of straight arms, depressed scapulae, a firm abdomen, and active glutes. If the hips drop, go back to a previous progression and rebuild from there. Negative front lever must be done slowly and under control, without losing the body line in the first degrees of the descent. L-sit to advanced tucked front lever and Front lever row to pike and negative are very useful for improving the transition toward horizontal and gaining body awareness. Since this is the last phase, stay in it until you master the final movement with confidence; it does not matter if you need several weeks or even have to repeat the whole block. If you feel stuck, increase rest, lower reps, reduce isometric hold times, and always prioritize form over volume.

Once you can hold a solid Front lever for at least 5 seconds, you can consider two paths: continue refining it to increase time, improve the line, and start working on dynamic variations such as front lever pull-ups, or move on to another advanced pulling goal that complements your progress, such as the strict Muscle up or the one-arm pull-up. Before changing goals, make sure your technique is stable and repeatable, because that will be the best foundation for continuing to progress.

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 endurance 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 start from the ground up, with general conditioning work designed so your body can adapt safely to training. The goal is for you to gain body control, muscular endurance, and an initial base of strength in the most important patterns: pushing, pulling, squatting, and core stability. Exercises such as Australian chin ups and Incline push-ups will teach you to move your own body weight at a manageable intensity, while Plank, Hamstring bridge, and Partial squat prepare your abs, glutes, legs, and lower back for later progressions. You will also begin to improve the tolerance of your shoulders, elbows, and wrists to pushing work thanks to Isometric push-ups and Isometric dips, which will be very useful for progressing more safely later on.

Adjust the difficulty without fear. In Australian chin ups, the higher the bar is, the easier the exercise will be; in Incline push-ups, a higher surface will reduce the load on the chest, shoulders, and triceps. In Isometric push-ups and Isometric dips, keep your body aligned and avoid letting your lower back sag or shrugging your shoulders. In Lunges, take a long enough step so the front knee does not collapse inward, and in Hamstring bridge squeeze your glutes at the top without over-arching your back. If any set feels too hard, increase the rest, reduce some repetitions, or stay in this phase for one or two more weeks. The important thing here is not to complete everything at any cost, but to build solid technique that allows you to move forward with confidence and properly prepare the patterns of horizontal pushing, horizontal pulling, hip extension, and abdominal work.

Beginner Conditioning Level 0

In this second phase we slightly increase the difficulty and begin preparing your body for the classic calisthenics basics. Full-body work is maintained, but now with more emphasis on shoulder and triceps pushing, horizontal pulling, and unilateral leg work. Squat, Bulgarian squat, and Back lunges improve lower-body strength and stability, while Incline push-ups and Knee push-ups bring you closer and closer to the floor pushing pattern with more realistic demands. The core also becomes more important with variations such as Leg raises on the ground, which begin to require more control of the pelvis and abdomen.

Important progressions appear here, such as Negative dips with jump and Short dips. In the negatives, use the jump to help yourself get to the top and descend slowly, controlling the movement without letting your shoulders sink; think about keeping your chest open and your elbows following the path of the movement. In Short dips, work through a small but stable range without forcing depth if you still do not have enough control. In Bulgarian squat, support yourself well on the front leg and avoid letting the knee cave inward. If you still cannot complete the prescribed repetitions, combine quality repetitions with Incline push-ups or Knee push-ups, and in the dips always prioritize stability over range. If you feel stuck, prioritize technique, rest a little more between sets, and do not hesitate to repeat the phase before moving on to the next one. Arriving with a good foundation will make the jump to the high bar and parallel bars much easier.

Preparation Before the Basics

In this phase you make a clear jump in level and introduce several of the most representative calisthenics basics. You begin working on the high bar with Supine pull-ups in different formats, consolidate Push-ups, and start developing more shoulder strength and scapular control with exercises such as Shoulder raises in pike push-ups and Abdominal plank with displacement to pike. All of this mainly develops your back, biceps, chest, shoulders, and core, while also improving coordination between the scapulae, trunk, and arms in vertical pulling and horizontal pushing patterns. Abdominal work on parallel bars with Knee raises on parallel bars will also help you connect the pelvis better with the trunk, which is very important for more advanced movements in the future.

Negative supine pull-ups and Isometric supine pull-ups will be key to building real strength. In the negatives, try to lower yourself slowly, with active shoulders and without losing tension in your abs; in the isometrics, avoid hanging passively and think about bringing your chest toward the bar. In Push-ups, keep a stable line from shoulders to feet and avoid flaring your elbows too much. In Abdominal plank with displacement to pike, push hard into the floor so the work also falls on the shoulders and serratus, not just the abs. If this phase feels demanding, reduce repetitions in the pull-ups, lengthen the rests, and progress little by little. It is better to do fewer well-controlled repetitions than to accumulate volume with poor technique, and if necessary you can add an extra week until vertical pulling feels more solid.

Introduction to the Basics of Calisthenics

In this phase you begin with a clear reinforcement of pushing work and continue progressing in general strength. Short dips introduce the pushing pattern on parallel bars progressively, while Pike push-ups and Frogstand increase the involvement of the shoulders, wrists, and core. At the same time, Half-range supinated pull-ups and explosive Australian variations continue strengthening the back and improving pulling capacity, which is essential for maintaining balanced torso development. This is a very useful phase for preparing both vertical pushing and scapular stability, two elements that will later be decisive for the handstand and full dips.

Short dips should be done with control, without going lower than your shoulder can tolerate while maintaining stability. Keep the scapulae active, the chest open, and avoid shrugging your neck. In Frogstand, distribute your weight over your hands and look slightly forward to make balance easier; you do not need to hold it for long at first, but you should feel in control and firmly supported on the floor. Pike push-ups will help you transfer strength toward future vertical pushing movements, so try to keep your hips high and lower your head between your hands. T push-ups, meanwhile, add rotational stability and trunk control, so do them without rushing and with your abs active. If you notice that your shoulders fatigue too much, increase recovery, pay special attention to warming up your wrists, and do not force ranges that you still do not control. If you still do not feel stable in the new progressions, you can stay in this phase longer until you properly consolidate the work on the bar and parallel bars.

Reinforcement of Pushing Work

In this phase the main focus is on strengthening Supine pull-ups, which will be the foundation for progressing later toward more solid Prone pull-ups. You also take an important step in leg and core work with Deep squat and L sit raises on parallel bars, so the program continues building a strong body globally.

We introduce the exercise Wall climb so that you start learning how to place yourself in a vertical position facing the wall, with a view to being able to begin working on Assisted handstand push-ups in the future. Take the opportunity to get used to this vertical position on the wall progressively.

In Half-range supinated pull-ups, aim for a strong and clean range of motion, initiating the movement from scapular activation and avoiding swinging. Short prone pull-ups and Isometric prone pull-ups begin to prepare your shoulders, lats, and grip for the more difficult variation, so do not underestimate their importance even though the range is still partial. In L sit raises on parallel bars, try to raise your legs from the abs, not just with momentum, and keep your shoulders depressed to protect the joint well. Deep squat will require mobility and control: lower yourself with your weight distributed across the whole foot and avoid letting your trunk collapse forward. If it is hard for you to sustain the pulling volume, reduce repetitions per set and build them up week by week. If necessary, repeat this phase until you feel truly comfortable with Supine pull-ups: that patience will make the difference in the next stage.

Strengthening Supine Pull-ups and Vertical Position

In this phase we begin working more intentionally on partial-range Prone pull-ups, while the rest of the body continues progressing toward a solid intermediate level. Vertical pulling takes on a greater role, but the shoulders are also reinforced with Pike push-ups and horizontal pushing with Diamond push-ups and Decline push-ups. In addition, the leg and core work maintains the full-body nature of the program, with special attention to hip stability, abdominal control, and the ability to keep producing force without losing technique. It is an important transition stage between mastering the bar with a supinated grip and starting to feel strong with a pronated grip.

Short prone pull-ups demand more from the lats, teres major, brachialis, and grip than the supine variation. To perform them better, think about driving your elbows down and back, keeping the chest active and avoiding raising your shoulders toward your ears. Isometric prone pull-ups will help you gain strength at specific points in the range of motion: squeeze your glutes and abs so you do not lose tension. In Diamond push-ups, place your hands in a way that does not bother your wrists and keep your elbows relatively close to the body to emphasize the triceps. Bar L sit raises are also a good tool for improving compression and trunk control while hanging. If you get stuck with Prone pull-ups, you can increase rest, do fewer repetitions with better technique, or stay in this phase longer until the pattern feels more natural. Always prioritize the quality of the pull over completing the planned volume.

Strengthening Prone Pull-ups

In this phase you now introduce full-range Prone pull-ups and Assisted handstand push-ups facing the wall, two movements that greatly raise your level of back and shoulder strength. The work becomes more specific and advanced: full vertical pulling develops the lats, biceps, rhomboids, and forearms, while Assisted handstand push-ups facing the wall intensely load the deltoids, triceps, upper trapezius, and core. Dips and Explosive push-ups complete a very demanding torso block, accompanied by unilateral leg and glute work to maintain the overall balance of the program. You also begin demanding more body control while hanging with Isometric L sit on bar.

In Prone pull-ups, avoid pulling only with your arms: start each repetition by activating the scapulae and keep the body stable, without using your legs for momentum. In Assisted handstand push-ups facing the wall, place your hands firmly, look between them, and lower yourself with control so your head follows a safe path; you do not need much depth at first if that compromises alignment. Isometric L sit on bar should be done with active shoulders and very firm abs, trying to raise the legs through compression rather than swinging. If you still cannot complete all the repetitions, combine some full repetitions with partial work or reduce the target number. If you feel the volume is too much, prioritize quality, increase rest periods, and do not rush to move on. This phase should leave you with a strong foundation in the shoulders and back before entering more clearly into balance and explosiveness work.

Advanced Back and Shoulder Control

In this phase we work on explosiveness in several basic exercises and you continue reinforcing the handstand, one of the most characteristic movements in calisthenics. The combination of Explosive pull-ups, Explosive dips, and Explosive push-ups improves your ability to apply force quickly, while Assisted handstand push-ups facing the wall, Assisted short handstand push-ups, and Wall assisted handstand develop balance, body awareness, scapular stability, and shoulder endurance. Full leg and core work is also maintained so that progress continues to be global and not focused only on the upper body.

Now that you are already used to working facing the wall, we begin trying with your back to the wall. If it is hard for you to get into this position, help yourself by adding safety, with a partner or with a height that allows you to start from a higher initial position.

In Explosive pull-ups, try to go up with intent but without losing form or breaking body alignment. In Straight bar dips, keep the bar close to the body and stabilize the shoulders well before starting each repetition. If you find it hard to stabilize upside down or generate explosiveness, reduce the number of repetitions and focus on clean reps. This phase usually requires patience: if you need to, add extra weeks until you feel more control in the handstand and more power in your pulls and pushes.

Handstand Reinforcement and Greater Explosiveness

In this phase you begin working on two very representative goals: Jump-assisted muscle up and handstand push-ups. To do this, we continue raising the level in pull-ups, dips, handstand work, and vertical pushing, so that you can combine strength, coordination, and explosiveness. Jump-assisted muscle up teaches you the transition between the pull and the dip on the bar, while the increased volume in Prone pull-ups, Supine pull-ups, Straight bar dips, and Assisted handstand push-ups facing the wall builds the foundation needed to get closer to more complex movements. Assisted pistol squat also appears, adding a clear challenge of unilateral strength, mobility, and balance in the legs.

In Jump-assisted muscle up, use just enough assistance to get through the transition, but try to make most of the effort come from a powerful pull and from bringing your chest above the bar. In Assisted handstand push-ups facing the wall, even if only a few repetitions come out, aim for total control: hands firm, elbows stable, and a measured descent. Assisted pistol squat should be done calmly, keeping the foot firmly supported and avoiding letting the knee drift inward. Skin the cat also provides mobility and shoulder strength through wide ranges, so perform it without rushing and without forcing it if you feel excessive tension. If you get stuck, reduce the volume, increase rest, and stay in this phase for more weeks until you consolidate the muscle up transition and the mechanics of handstand push-ups. At this stage, the quality of the movement matters much more than accumulating repetitions without control.

Volume Increase

Up to this point you have shown advanced mastery of the main muscle groups, along with good explosiveness, coordination, and balance. The goal here is to begin attempting the Muscle up and Assisted handstand push-ups with a high level of control, integrating everything you have built throughout the program. The work remains full body, with Prone pull-ups and Supine pull-ups, Straight bar dips, handstand work, unilateral leg work, and explosive exercises that reinforce a very solid overall level. Movements such as Around the world and Skin the cat also add an extra stimulus of active mobility, shoulder strength, and overall control while hanging.

Muscle up requires patience and precision. Remember that in this phase we are only asking you to make attempts, so that you can get an idea of whether you can achieve it easily or not. If you want to achieve it and consolidate it, you can move on to the program "Your first muscle up" when you finish this phase. In Assisted handstand push-ups, the variations facing the wall and the short variations will help you continue accumulating specific strength; do not sacrifice alignment just to add repetitions. If you feel stuck, increase rest periods, reduce repetitions in the main attempts, and always prioritize quality of movement.

This is the last phase, so do not be in a hurry to leave it. Stay here as long as you need until you truly master the final movements, especially the Muscle up and handstand work. Once you complete this phase confidently, you can move toward a more specific goal depending on what motivates you most: a muscle up, planche, front lever, or another specific movement program, or an endurance plan to keep raising your overall level in calisthenics.

Full Body Domination

This plan is based on a cluster system, which consists of doing many sets 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 become familiar with handstand alignment and with loading the shoulders, wrists, and core in a progressive and safe way. The main work with the Wall assisted handstand will help you lose the fear of inversion, improve body alignment, and learn to push strongly through the floor while keeping the abdomen active. It is not just about holding the position: aim for a stable position, with elevated shoulders, glutes tight, and ribs controlled so as not to overarch the lower back.

As a strength base, Pike push-ups and Decline push-ups begin to develop the vertical pushing pattern that you will need later for the handstand climb. Frogstand also introduces balance on the hands and the initial compression from which the final goal of the program will start. If any position feels demanding, reduce a few seconds or some repetitions and prioritize clean technique. You can also extend this phase by one or two more weeks if you still notice a lot of shoulder fatigue or a lack of inverted control. The better you build scapular stability, pushing strength, and body awareness here, the easier it will be to progress in the following phases.

Wall-assisted handstand conditioning

In this phase you will begin to gain specific strength for Assisted short handstand push-ups, which will be the foundation for the rest of the program. Assisted short handstand push-ups allow you to work through the most favorable range and get used to pushing at an angle very similar to that of the handstand by strength. Here it is worth paying close attention to the position of your head and hands: place your hands firmly, shoulder-width apart, and lower with control so that the effort truly falls on the shoulders and triceps, not on compensation through the lower back.

The rest of the work continues reinforcing the key patterns: vertical pushing with Pike push-ups, inclined pushing with Decline push-ups, and forward weight transfer with Pseudo push-ups. Frogstand and the Wall assisted handstand maintain the balance, compression, and adaptation to inversion component. If you get stuck on Assisted short handstand push-ups, increase the rest between sets and lower the number of repetitions per set so you can complete them with good form. It is better to accumulate solid repetitions than to force the volume and lose alignment. If you need to, stay in this phase longer until the movement feels stable and repeatable.

Assisted handstand push-ups preparation

You begin to work directly with Assisted handstand push-ups, the exercise that will give you the most strength for the future climb from Frogstand. In this phase the goal is to learn to move your body vertically with control, maintaining trunk tension and a consistent path. Try to lower in a stable way and push while thinking about moving the floor away from you, with active shoulders at all times. If you still cannot complete all the prescribed repetitions, do smaller sets, rest a little longer, and build the volume little by little.

In addition, complementary patterns that are very useful for the handstand by strength are reinforced. Dips with swing introduce extra demand on the shoulders and dynamic stability, while Pseudo push-ups continue improving forward weight projection, something important for transitioning from Frogstand. This combination develops the shoulders, triceps, upper chest, serratus, and core, all of which are essential in vertical pushing. If you feel that you lack range or control in Assisted handstand push-ups, focus first on making each repetition technically sound and do not hesitate to add an extra week before moving on. At this point, technical quality matters more than speed of progress.

Handstand push-ups beginning

This phase is the one that will truly consolidate the shoulder strength needed to lift into a handstand with real intent. The high volume of Assisted handstand push-ups makes the vertical pushing pattern much more solid, and the introduction of the Handstand begins to connect that strength with body control in balance. Even though it only appears for a few repetitions, the Handstand should be worked with maximum attention: enter calmly, aim for well-elevated shoulders, active hands, and a firm abdomen to maintain as clean a line as possible.

The complementary work continues to play an important role, but now everything revolves around transferring strength to the final movement. Assisted short handstand push-ups increase tolerance to the specific effort, while Dips with swing and Pseudo push-ups help improve pushing power, forward lean, and shoulder stability. You are training mainly the shoulders, triceps, shoulder girdle, and core, but also finer coordination between balance and strength. If the 10x10 of Assisted handstand push-ups feels too hard, you can lengthen the rest periods, divide the effort into blocks, or temporarily reduce some repetitions. Do not rush: this phase often makes the difference between simply holding a handstand and being ready to start it by strength.

Full strengthening

In this phase we begin to directly test the goal of the program: Frog to handstand. Here you no longer need only strength, but also timing, compression, weight projection, and confidence on your hands. From Frogstand, try to bring the shoulders forward and up before extending, instead of thinking only about "jumping." The climb should come from an active push against the floor, with the core firm and a controlled transition. Even if at first you only manage to partially lift off or come up with imperfect form, each well-executed attempt brings you closer to the full movement.

The 10x10 of Assisted handstand push-ups remains your main strengthening tool, because it keeps the level of specific strength in the shoulders and triceps high while you practice the final skill. The Handstand and Frogstand continue reinforcing balance, alignment, and compression, which are decisive for making the transition efficient. If you feel stuck, increase the rest between sets, reduce the number of Frog to handstand attempts so you can do them with higher quality, or add extra weeks to this phase. In this final phase you should stay until you can perform the climb with sufficient control, not just until you complete the planned weeks.

When you achieve a consistent Frog to handstand, you can move toward goals such as improving your Handstand, working on deeper Assisted handstand push-ups, or starting a program focused on press to handstand and advanced pushing strength. Reaching this point means you have built a very valuable foundation of vertical strength, scapular stability, and body control. Keep prioritizing technique and patience, because in this movement the quality of each attempt determines real progress.

Handstand by strength practice

The muscle up, also known as a bar climb-up, is one of the most complete upper-body exercises we can do in calisthenics. It is an explosive pull-up combined with a straight bar dip, so we need to work on power in pull-ups, dips, and a bit of shoulder mobility and technique.

Your First Muscle Up

In this first phase, you will prepare the foundations for the muscle up by working on general pulling and pushing strength with accessible progressions. Short prone pull-ups, Australian pull-ups, and Bench dips will help you develop the lats, biceps, rhomboids, chest, triceps, and shoulders without requiring high intensity yet. You will also start becoming familiar with key positions in the movement thanks to negatives and isometrics, which are very useful for gaining body control and learning to maintain tension halfway through the pull-up, an area where many people tend to lose strength.

Pay special attention to technique in the Negative prone pull-ups: lower yourself slowly, with active scapulae and without collapsing at the end of the range of motion. In the Isometric half-way prone pull-ups and Isometric dips, aim for a stable posture, open chest, and firm core so the work falls on the correct muscles and not on compensations. Shoulder extension stretch on the floor begins to improve an important mobility component for the muscle up transition. If this phase feels hard, increase the rest periods a little, reduce some repetitions, and gradually build up until you complete what is prescribed. If you still do not control these progressions well, repeat the phase: at this point, movement quality matters much more than volume.

Beginner conditioning

Now it is time to consolidate a real strength base with exercises that are already closer to the demands of the muscle up. In this phase, full Prone pull-ups and Supine pull-ups, together with Dips and Straight bar dips, build the main combination of vertical pulling and pushing that you will need later. In addition, Explosive push-ups and Explosive australian pull-ups introduce a very important intent of speed: you not only need to be strong, you also need to learn to apply force quickly. Dead hang work and shoulder mobility complete the phase by reinforcing grip, scapular stability, and tolerance in the hanging position.

In the Straight bar dips, try to keep your wrists comfortable and your shoulders stable, avoiding lowering yourself without control if you still do not have enough mobility or strength. In the full pull-ups, think about bringing your chest toward the bar instead of just getting your chin over it; that pattern will later bring you closer to a pull that is useful for the muscle up. If you feel that you are stalling, rest more between sets of pull-ups and explosive movements, and do not hesitate to temporarily reduce the repetitions to maintain good technique. This phase should leave you with a clear feeling of control over the basics: if you still do not have it, repeating it a little can make the difference in the next stages.

General conditioning

In this phase, you begin to truly practice the mechanics of the muscle up with the Jump-assisted muscle up. The goal is not just to get over the bar, but to understand the full sequence: explosive pull, bringing the chest toward the bar, transition above it, and final push.

Use a bar height or assistance that allows you to get up with a jump while combining pulling strength and leg drive. Try to make it neither too easy nor impossible, but at a point where getting up is challenging and achievable.

In the Explosive pull-ups, aim to accelerate from the start of the movement without losing body tension. If you still cannot achieve a smooth transition, reduce the speed and mentally separate the movement into two parts: a high pull and the move into the Straight bar dips. If you feel stuck, add more rest, lower the repetitions in the explosive exercises, and stay in this phase until the technique starts to feel natural.

Muscle up with jump

In this phase, we start with the assisted muscle up. If you train alone, do it with an elastic band, trying to use the thinnest band that still lets you complete the muscle up. You can begin the first week with a thicker band and then try to move to a lighter one in the following weeks.

If you train with a partner, you can do the assisted muscle up with your partner holding your legs and helping you complete the movement. The idea is for your partner to adjust the assistance so you can get over the bar and adapt it to your progress, without making it excessively easy.

The goal of this phase is to gradually reduce assistance without losing the mechanics of the movement: high pull, chest close to the bar, quick transition, and stable final push. The Rubber band assisted muscle up allows you to practice the full movement with more control than jumps, while Extended range dips, Straight bar dips, and Explosive pull-ups reinforce the pushing and pulling portions you will need most to get over the bar. You will also continue working the lats, biceps, chest, triceps, shoulders, forearms, and core, with a very clear pattern of vertical pulling followed by vertical pushing.

When using a band, set it up safely and make sure it does not launch you suddenly: it should help you complete the range of motion, but you still control the path and the transition. If a partner assists you, ask them to give only the help you need, preferably guiding from the legs without lifting you abruptly. In both cases, avoid staying too far from the bar or moving the shoulders over the hands too late, because that makes the final dip harder.

If you stall, do not force messy attempts. Use a slightly thicker band for a few sessions, increase the rest between sets, reduce repetitions, or add an extra week to this phase. The priority is for every assisted repetition to look more and more like the real muscle up and for the assistance to gradually become less necessary.

Assisted muscle up

Now it is time to make your first attempts at a full muscle up. In this phase, the main focus is learning to apply all the strength you have already built into a real movement, without overdoing the volume so you do not accumulate unnecessary fatigue.

Keep in mind that these are only attempts. For now, the full movement does not need to come out; the goal is to see how far you can perform it and keep adjusting your technique.

Muscle up attempts are accompanied by Explosive pull-ups, Explosive supine pull-ups, and Explosive dips, which continue developing the pulling and pushing power needed to get over the bar with more height and confidence. The Jump-assisted muscle up is still present as technical support to reinforce the transition when it is not yet consistent.

Clap push-ups and the accessory work of pull-ups and dips will help you continue improving upper-body explosiveness, while isometrics and Dead hang maintain control and structural endurance. If you still cannot do it, that is completely normal: increase the rest between attempts, do fewer repetitions but cleaner ones, and repeat the phase if you need to. In this phase, progressing does not mean doing many attempts, but making attempts that are increasingly solid.

Muscle up attempts

In this final phase, your goal is to consolidate the muscle up until you can complete 3 sets of 3 repetitions with good technique. It is no longer just about achieving a single isolated repetition, but about repeating the movement with consistency, power, and control. Muscle up takes center stage and is supported by Explosive pull-ups, Explosive supine pull-ups, and Narrow grip pull-ups to keep increasing your high-pull capacity, while Explosive dips and Straight bar dips reinforce the final lockout above the bar. Pulling work with several grips also helps balance the upper-body musculature and continue strengthening the lats, biceps, forearms, and core.

In the Muscle up, try to make each repetition look like the previous one: firm grip, momentum generated from a real Explosive pull-up, and a quick transition without losing tension in the trunk. If a set of 3 repetitions is still far away, you can work with fewer repetitions per set and gradually build up to the goal. You can also lengthen the rest periods or spend more time in this phase; in fact, it is a good idea to stay here until you master the movement safely and without compensations. Do not rush: the priority is for the muscle up to truly be yours.

Once you complete this phase confidently, you can move toward new goals depending on what motivates you most: improving your total number of muscle ups, working on stricter and cleaner muscle ups, or moving on to Front lever strength, Introduction to planche, or One arm pull-up programs. If you keep progressing from solid technique, this movement will become an excellent foundation for more demanding calisthenics challenges.

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 endurance. 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 you will start from a beginner level to prepare your body progressively before increasing the difficulty in the following stages. The main goal is to build a solid foundation of general strength, coordination, and tolerance for circuit training. Movements such as Australian chin ups, Incline push-ups, and Bench dips will help you develop the basic upper-body pulling and pushing patterns, while Partial squat and Back lunges begin to activate the legs and glutes with controlled demand. In addition, work with Plank, Hamstring bridge, and Upper-body lumbar crunch will strengthen the core and posterior chain, which is key so that later you can progress safely.

Pay special attention to technique in the exercises that tend to be more difficult at the beginning. In Australian chin ups, keep your body aligned and bring your chest toward the bar instead of shrugging your shoulders. In Isometric prone pull-ups, think about activating your back and keeping your shoulder blades stable, without hanging passively. In Knee push-ups and Incline push-ups, aim for a straight line between shoulders and knees or feet, and control the descent to learn a clean pushing pattern. Do not worry if the circuit feels demanding at first: if you get stuck, increase the rest periods a little, reduce some repetitions, and gradually build up until you complete what is prescribed. If you need to, you can extend this phase by one or two more weeks, always prioritizing correct execution over doing more repetitions.

Preparation for calisthenics basics

In this phase you are already starting to get closer to the structure of the classic around the world routine, but still with facilitated progressions that will allow you to gain confidence before fully moving on to the complete basics. Vertical pulling work becomes especially important here with Half-range supinated pull-ups, Short supine pull-ups, and Negative supine pull-ups. These variations develop strength in the lats, biceps, and forearms, while also teaching you to control the range of motion and become familiar with pull-up mechanics. At the same time, Short dips and Incline push-ups continue building pushing strength in the chest, triceps, and shoulders, while Lunges and Hamstring bridge continue strengthening the legs and glutes to maintain balanced full-body work.

Negatives and partial ranges are very useful, but they require patience and control. In Negative supine pull-ups, lower yourself slowly without dropping, trying to keep your chest open and your shoulders away from your ears. In Short dips, do not look for depth if you still cannot stabilize your shoulders well; work within a safe and solid range. This phase is an important transition between the initial preparation and the real basics, so focus on feeling each movement pattern well. If you notice you are stuck, try resting more between sets, slightly reducing the repetitions, or repeating this phase for an extra week. It is better to consolidate clean technique now than to move forward with compensations that may later limit your progress.

Facilitated basics

In this phase we adapt the classic original around the world routine, one of the most historic and widely used within calisthenics and street workout, so that you can start working with the real basics. The introduction of Supine pull-ups, Dips, Squat, and Push-ups marks an important jump in demand and in transfer to your overall fitness level. Here you are already training the major full-body patterns more clearly: vertical pulling, vertical and horizontal pushing, knee-dominant leg work, and core stabilization. In addition, exercises such as Bar knee raises and Bulgarian squat add stimulus for the abs, hip flexors, glutes, and unilateral stability.

Since this is the first phase in which several complete basics appear, it is advisable to take special care with execution. In Supine pull-ups, start each repetition with the body stable and avoid using momentum; think about driving the elbows down and back. In Dips, keep the chest open and the shoulders under control, without sinking at the end of the range. In Bulgarian squat, support yourself firmly on the front leg and lower with control so as not to lose balance. Explosive australian pull-ups also appear, which are a good introduction to power work in pulling: try to accelerate the ascent without losing body posture. If you still cannot reach all the repetitions, reduce the target and accumulate quality repetitions. You can repeat an additional week if you need to reinforce the basics before moving on to a more intense phase.

Calisthenics basics

In this phase you move one step beyond the classic routine and raise the intensity by increasing the difficulty of the exercises. The goal is no longer just to perform the basics, but to consolidate them with more repetitions, new variations, and better body control. Prone pull-ups, Dips, and Push-ups with greater volume significantly strengthen the back, chest, shoulders, and triceps, while Squat, Lunges, and Bulgarian squat continue developing the legs and glutes with an increasingly athletic component. In addition, the introduction of explosive movements, such as Explosive dips, Explosive squat, and Explosive push-ups, will help you improve your ability to apply force quickly, something very useful for future advanced exercises.

More specific variations also appear, such as Narrow grip pull-ups, Diamond push-ups, and L sit raises on parallel bars. In Narrow grip pull-ups, you will notice more demand on the biceps and the middle part of the back, so avoid swinging and keep your abdomen active. In Diamond push-ups, place your hands so that you can keep your wrists comfortable and your elbows relatively close to the body to emphasize triceps work. In L sit raises on parallel bars, control the swing and lift the legs from the abdomen, not only from the hips. If this phase feels hard, that is okay: increase the rest periods, slightly reduce the number of repetitions in the explosive variations, or stay here for a few more weeks. Consolidating strength and technique at this stage will allow you to reach advanced exercises much better prepared.

Advanced basics

In this phase we add difficult variations so that you work the whole body intensely and prepare yourself for future progress, such as the muscle up or handstand. The level of demand increases both because of the technical complexity and the power required. Explosive supine pull-ups, Wide grip pull-ups, and Australian archer pull-ups increase pulling work on the lats, rhomboids, biceps, and the muscles that stabilize the scapula. On the pushing side, Straight bar dips, Explosive spartan dips with switch, Clap push-ups, Decline push-ups, and Diamond push-ups develop strength and explosiveness in the chest, shoulders, and triceps. For the lower body, Explosive bulgarian squat, Explosive squat, Double lunge and squat, and Box jumps improve power, coordination, and athletic ability. Work with Leg raises and L sit raises on parallel bars completes the phase with a strong demand on the abs, hip flexors, and body control.

As this is an advanced phase, technique and fatigue management are essential. In Explosive supine pull-ups, generate speed from a clean pull without turning the repetition into uncontrolled swinging. In Straight bar dips, stabilize the wrists well and keep the torso firm so as not to lose alignment. In Explosive spartan dips with switch, prioritize a safe range and a stable landing before looking for more speed. In Box jumps, land with control and absorb the impact with the hips and knees. If you feel that you are stuck, rest more between sets, temporarily lower the repetitions, or stay in this phase until you master the main variations with good form. Since this is the last phase, the ideal is to remain here until you can perform the program's advanced exercises confidently. Once you achieve that, you can keep using it as a full-body routine or move on to a more specific goal, such as a program focused on muscle up, handstand, or resistance, for example.

Calisthenics mastery

The planche is a 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 'Fullbody circuit' or 'Fullbody Domination'.

Planche mastery

In this phase you build the foundation that will allow your shoulders to tolerate more specific planche work later on. The goal is not only to accumulate repetitions, but to prepare the joints, tendons, and pushing musculature with accessible exercises such as Decline push-ups, Dips, and Wall assisted handstand. Here you begin to develop strength in the deltoids, chest, triceps, and the core stabilizing muscles, while also getting used to maintaining body tension in horizontal and vertical pushing patterns.

Pay special attention to alignment in Wall assisted handstand: push the floor hard, elevate the shoulders, and avoid sinking between them. In Assisted short handstand push-ups, aim for a controlled range of motion without losing the line of the trunk. Isometric push-ups, Plank, and Side plank will teach you to keep the body firm, something essential for the planche. If this phase feels hard, increase the rest periods a little, reduce some repetitions, and build up gradually toward the goal. It is worth consolidating this level well before moving on to the next one.

Shoulder pre-conditioning

Now the work is oriented more clearly toward the shoulders, which are one of the structures most stressed in the planche. The introduction of Frogstand is your first contact with a forward-leaning support position on the hands, while you continue developing strength with Assisted handstand push-ups, Pike push-ups, and Decline push-ups. This combination improves vertical pushing capacity, shoulder projection, and scapular stability, while continuing to strengthen the chest, triceps, and abdomen.

In Frogstand, try to place your hands firmly, move your shoulders away from your ears by pushing the floor, and shift your weight forward with control, without letting everything fall abruptly onto the wrists. In Pike push-ups, think about lowering your head between your hands rather than turning the exercise into a regular push-up. If you feel you still lack solidity, do not rush: you can stay in this phase for an extra week, rest more between sets, or slightly reduce the volume to maintain clean technique. At this point, quality of support and stability matter more than completing the repetitions at any cost.

Direct shoulder conditioning

In this phase you begin with the first direct progressions toward the planche: Tucked planche and Planche lean. These are two key exercises for learning to shift the center of mass forward and generate the overall tension this movement requires. In addition to the pushing work, here you train scapular protraction, shoulder depression, and trunk rigidity more specifically, intensely involving the front deltoids, serratus, chest, biceps, triceps, and core.

Do not consider these progressions valid until you can perform them with good form. In Tucked planche, keep the knees tucked, push the floor hard, and avoid collapsing the lower back. In Planche lean, move the shoulders progressively in front of the hands, keeping the elbows locked and the scapulae active. Pseudo push-ups reinforce that exact leaning pushing pattern that is so important for the planche. If you get stuck, reduce the isometric hold time or the degree of lean and build from there. It is better to hold for less time with correct positioning than to last longer at the cost of losing proper mechanics.

Lean and tucked planche

In this phase, handstand work takes on a more prominent role, because there is a very direct relationship between inverted control and progress in the planche. Straight handstand will help you improve body awareness, shoulder strength, and the ability to maintain a solid line under load. Along with this, Planche lean push-ups add a very useful dynamic stimulus to keep building specific strength in the pushing angle you will need later in negatives and advanced progressions.

In Straight handstand, think about lengthening the body, closing the ribs, and constantly pushing the floor so you do not sink. If you still struggle to find balance, use Wall assisted handstand to reinforce alignment before trying to hold more free time. In Planche lean push-ups, keep the body as one block and avoid letting the hips sag as you lower. This phase continues to develop the shoulders, biceps, triceps, chest, and core, but it also significantly improves the vertical pushing pattern and overall stability. If the volume feels too high, increase the rest periods and prioritize handstand technique and forward leans over completing every repetition with excessive fatigue.

Handstand

Here you take an important step in applied strength. Frog to handstand serves as a very useful reference to check whether you already have the shoulder power and body control needed to keep getting closer to the planche, while Advanced tucked planche clearly raises the demand compared with Tucked planche. This progression increases the lever arm and forces you to generate more tension in the shoulders, serratus, chest, triceps, and abdomen, bringing you much closer to the real mechanics of the final movement.

In Advanced tucked planche, try to open the hips a little more and move the knees away from the chest without losing scapular protraction or holding your breath. In Frog to handstand, do not try to go up at any cost: start the impulse from good compression, push hard with the shoulders, and control the transition. Dips with swing also provide transfer by improving support strength and shoulder coordination through demanding ranges. If this phase slows you down, you can stay in it for more weeks; it is even advisable if you still do not have good command of Advanced tucked planche. Adjust repetitions, rest more, and focus on making each attempt technically consistent.

Handstand through pushing strength and advanced tucked planche

Thanks to the handstand work accumulated so far, you can now begin one of the most specific parts of the program: Descent from handstand to straddle planche. Negatives teach you to control the transition from an inverted position to a very demanding shoulder angle, developing enormous eccentric strength and a better understanding of the path. L-sit to handstand and Handstand push-ups complete this phase by reinforcing compression, vertical pushing, and body control, while Advanced tucked planche and Planche lean push-ups consolidate the specific foundation.

Try to make each Descent from handstand to straddle planche last at least 5 seconds, but always with real control. Do not rush the transition: push the floor, keep the elbows locked, and let the shoulders travel forward progressively. If you lose core tension or drop suddenly, lower your ambition and aim for a shorter but cleaner negative. This phase intensely works the shoulders, biceps, triceps, serratus, and abdominals in a very forward-leaning pushing pattern. If you feel stuck, reduce the number of maximum-effort attempts, increase the rest between sets, and stay a few extra weeks in this phase until the negative is stable and recognizable.

Negative to straddle

In this phase you begin making your first direct attempts at Straddle planche, while maintaining the rest of the strength work to keep driving progress. The goal is not just to lift off the floor, but to start holding a clear position, with the shoulders well projected forward, active scapulae, and the legs spread in a useful way to reduce the lever. Negatives from handstand remain a fundamental tool for reinforcing the pattern, and Advanced tucked planche continues to act as a bridge between progressions.

Try to make each Straddle planche last at least 3 seconds, but do not sacrifice form just to gain time. Think about pushing the floor away well, locking the elbows, and keeping the hips aligned without letting the feet drop too much. If you still cannot hold it, work on shorter, cleaner attempts, or temporarily go back to emphasizing Descent from handstand to straddle planche. This phase places a high demand on the front deltoids, chest, biceps, triceps, serratus, and core, especially in the forward-leaning horizontal pushing pattern. If you notice stagnation, increase rest periods, reduce the number of maximum attempts, and prioritize the quality of each repetition over total volume.

Straddle planche attempts

While you continue consolidating Straddle planche, you begin introducing the first negatives of Full planche from handstand. This is a major jump in difficulty, because bringing the legs together greatly increases the demand on the shoulders and trunk, and any loss of tension is immediately noticeable. That is why this phase usually requires patience: the goal is to adapt your body to a clearly harder lever while continuing to reinforce the foundation with Straddle planche, Handstand push-ups, and specific leaning work.

In Descent from handstand to full planche, do not think only about lowering, but about actively resisting the fall. Push the floor hard, keep the abdomen firm, and avoid letting the hips sink when the legs come together. Continuing to work Straddle planche will allow you to maintain time under tension in a somewhat more accessible progression while you develop the strength needed for the full version. If this phase takes you quite a while, that is completely normal. You can stay in it for more weeks, reduce the demand of some attempts, or rely more on negatives and Advanced tucked planche until you notice real improvement. Patience and technique make the difference here.

Negative full planche

In this final phase you focus on mastering Full planche, performing direct attempts while maintaining the negatives and the auxiliary work that has brought you this far. Full planche requires a maximum combination of shoulder strength, scapular protraction, elbow lockout, core tension, and full body control. Straddle planche will continue to be a useful ally for accumulating quality work, and Descent from handstand to full planche will help you reinforce the pattern when direct attempts are not yet stable.

In Full planche, aim for a compact and active position: shoulders well forward, scapulae pushing the floor, elbows extended, and the body as one block. Do not obsess over holding many seconds from the start; first make sure the posture is truly a planche and not a disorganized version. If you get stuck, increase rest periods, reduce the number of maximum attempts, and build again from controlled negatives or from a more solid Straddle planche. Stay in this phase for as long as you need until you truly master Full planche.

Once you achieve it consistently, you can consider goals such as working on Full planche for more seconds, introducing planche push-ups, improving your entries from handstand, or moving on to a program focused on advanced pushing strength and statics. For example, the Straddle Press program can be a good option. If you want to switch to pulling goals, you can move on to the Front lever program or the Hefesto program.

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

In this phase you will build the base of strength and control you need before moving on to unilateral work. The goal is not just to accumulate reps, but to perform them with solid technique in different grips to develop the lats, biceps, brachialis, forearms, and all the stabilizing muscles of the scapulae and shoulders. Explosive pull-ups will teach you to apply force quickly, while Prone pull-ups, Supine pull-ups, and Neutral pull-ups will give you a complete vertical pulling foundation. Isometric half-way prone pull-ups will be especially important for strengthening the point where later you will have to control much of the load with a single arm.

Pay close attention to body position: start each rep with the scapulae active, avoid shrugging your shoulders toward your ears, and keep your core tight so you do not swing. In Explosive pull-ups, aim to rise with intent, but without losing body alignment or shortening the range. In Isometric half-way prone pull-ups, keep the chest open and the elbow stable, without letting the body rotate. If you still cannot comfortably reach the prescribed volume, prioritize clean execution, increase the rest between sets a little, or reduce some reps so you can progressively move closer to the goal. If you feel this base is still not enough, stay in this phase for one or two more weeks: it will help you approach the asymmetric exercises with much more confidence.

Basic strength

Now the work becomes clearly unilateral. In this phase you will begin to distribute the load unevenly between both arms with exercises such as Archer pull-ups, Typewriter pull-ups, and Asymmetric pull-ups. This will allow you to get used to pulling harder with one side while the other assists just enough. In addition, One arm scapular retraction and One arm dead hang will improve shoulder stability, grip strength, and forearm tolerance, three essential aspects for progressing toward the one arm pull-up.

Do each set on both sides with the same attention, even if you have a dominant arm. In Archer pull-ups, try to make the working arm the one that truly generates the ascent, keeping the other more extended and without turning the movement into a normal pull-up. In Typewriter pull-ups, control the lateral shift without losing height or letting the shoulder collapse. In One arm dead hang, think about keeping the scapula active and the trunk stable to avoid excessive tension in the joint. If you feel stuck, increase the rest between sets, temporarily lower the reps, or add an extra week before moving on to the next phase. At this point, the quality of the asymmetric pattern matters more than completing the volume at any cost.

Asymmetric exercises

In this phase, the most direct progressions toward the one arm pull-up come in. One arm isometric pull-ups will teach you to hold your body weight in specific positions, while Elbow-assisted one arm pull-ups and Wrist-assisted one arm pull-ups will greatly increase the demand on the main arm. Here you are no longer just looking for general pulling strength, but real unilateral force production, control of body rotation, and the ability to keep the scapula stable throughout the entire range. The lats, biceps, brachialis, forearms, teres major, and core musculature will all play a key role.

The assistance should be minimal and useful, not excessive support. In Elbow-assisted one arm pull-ups you will have more help and be able to focus on the path of the working arm; in Wrist-assisted one arm pull-ups, since the assistance is farther away, the demand will be greater and you will need much more control. Avoid rotating excessively toward the side of the free arm and try not to let the shoulder of the pulling arm sink at the start. In One arm isometric pull-ups, maintain active tension without locking up or compensating with abrupt movements. If any progression gives you trouble, reduce the reps, lengthen the rest periods, and stay in this phase for an additional week or more until you can maintain consistent technique. Progressing patiently here will make the difference in the real attempts of the next stage.

Progressions

You have reached the phase where the first attempts at One arm pull-ups begin. The goal is not only to achieve a single isolated rep, but to learn how to organize the effort, find your most efficient path, and continue strengthening the progressions that bring you closer to the full movement. Shoulder-assisted one arm pull-ups and Elbow-assisted one arm pull-ups will continue to be essential for accumulating quality work, while One arm isometric pull-ups will help you consolidate strength at the most demanding angles. All of this is supported by a powerful vertical pulling base and great scapular and core stability.

In your attempts at One arm pull-ups, start each rep with a lot of body tension: glutes and abs active, shoulder depressed, and scapula well positioned. Think about driving the elbow down and toward the torso, not just about getting the chin up. It is normal for some body rotation to appear, but try to keep it controlled and not let it become a disorganized compensation. If you still cannot complete the full range, work on partials with good form and get the most out of the assisted versions. If you get stuck, rest more between attempts, reduce the number of effective reps, and keep the focus on quality. It can also be very useful to repeat this phase for a few more weeks until your attempts are consistent and do not depend on momentum or compensations.

One arm pull-up attempts

In this final phase, the goal is to consolidate One arm pull-ups until you can perform several controlled reps with each arm. It is no longer just about achieving the movement, but about doing it with enough confidence and consistency for it to become a real part of your repertoire. One arm pull-ups now take center stage, supported by Shoulder-assisted one arm pull-ups, Elbow-assisted one arm pull-ups, and One arm isometric pull-ups to continue developing specific strength, endurance, and control throughout the full range. You will also continue reinforcing asymmetric patterns with Typewriter pull-ups and Asymmetric pull-ups, which are very useful for maintaining quality volume without losing the unilateral focus.

Take special care with technique in every rep: avoid pulling with the shoulder rolled forward, do not let the elbow flare out excessively, and keep a firm grip throughout the whole set. In Wrist-assisted one arm pull-ups, try to use the supporting hand only as light assistance so the main arm remains the one doing the work. If one arm progresses more slowly, respect that pace and do not force equalization through volume; prioritize technical symmetry over the number of reps. If you stall, increase the rest between sets, temporarily lower the number of reps in One arm pull-ups, and build back up from the assisted versions with impeccable execution. In this phase, it is advisable to stay as long as necessary until you truly master the movement and can solidly reach those 3 reps per arm.

Once you achieve it, you will have developed a very valuable combination of vertical pulling strength, scapular stability, grip, and body control. From here you can aim for goals such as increasing the total number of One arm pull-ups, working on stricter and cleaner variations, or starting a program focused on Front lever, Hefesto, or Planche. If you maintain patience and technical quality, this skill will become increasingly stable and transferable to other advanced movements.

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 supine pull-ups without difficulty.

Your first pull-up

In this first phase you start from zero, and the goal is to build a real base of pulling strength before thinking about the full pull-up. The work with Australian chin ups, Australian pull-ups level 0, Dead hang, and Isometric supine pull-ups will help activate the main muscles involved in the pull-up: latissimus dorsi, biceps, brachialis, rhomboids, trapezius, and forearms, while also improving core stability and scapular control. This is an adaptation phase, so do not look for speed: focus on learning to pull with your back and to support your body weight safely.

Pay special attention to technique in Australian chin ups and Australian pull-ups level 0: keep your body aligned, tighten your abs and glutes, and bring your chest toward the bar instead of shrugging your shoulders toward your ears. In Dead hang, try to hang with control, letting your hands and shoulders gradually get used to the bar. In Isometric supine pull-ups, think about keeping your chest open and your elbows active, without suddenly losing tension. Bar knee raises begin to prepare the trunk stabilization pattern, something very useful so that later your pull-up is more solid.

If this phase feels hard, that is completely normal. You can increase the rest between sets a little, reduce some repetitions and work toward the goal progressively, or even repeat this phase before moving on to the next one. Your priority here should be form and control, not volume. If you build this base well, everything that comes after will be much more manageable.

Novice stage level 0

In this phase you introduce traditional Australian pull-ups with a pronated grip, a very important step toward the prone pull-up. We continue strengthening the rest of the exercises, but now the emphasis is on consolidating a more demanding horizontal pulling pattern that transfers better to the high bar. If you completed the previous phase correctly, you should already notice more confidence when hanging, a firmer grip, and better back activation in each repetition.

Australian pull-ups with a pronated grip force you to work the upper back, lats, rhomboids, and elbow flexors more, while also reinforcing scapular retraction. Try to start each repetition by bringing your shoulders back and down, without losing your body line. In Isometric supine pull-ups, hold with controlled breathing and avoid hanging from the joints; the tension should come from the muscles. Dead hang remains key for improving the tolerance of your hands, wrists, and shoulders to the bar, so do not do it passively or carelessly.

If you notice that the pronated grip is harder than expected, do not worry: that is common. You can rest a little longer between sets, shorten the range slightly if you lose technique, or repeat this phase until you truly master Australian pull-ups. Progressing with good mechanics will be more useful than accumulating forced repetitions. Your goal here is to feel that you truly control horizontal pulling before moving on to more specific high-bar work.

Australian pull ups mastery

In this level we will take advantage of the benefits of timed isometric work and negative repetitions to increase the volume of exercises on the high bar and prepare ourselves to be able to do partial pull-up repetitions. This is a very important phase because you begin to develop strength at specific angles of the movement and get your body used to supporting more load in a position much closer to the real pull-up.

The most relevant exercises here are Isometric half-way supine pull-ups, Short supine pull-ups, and Negative supine pull-ups. In the isometrics, try to keep your chest close to the bar, your abs firm, and your scapulae active; it is not just about holding on, but about holding a good position. In the negatives, lower yourself slowly and with control, resisting the descent through as much of the range as you can without losing posture. Explosive australian chin ups also introduce the intention to pull faster, something very useful for improving muscle recruitment and gaining initial power in the pull.

At the muscular level, this phase strengthens the lats, biceps, brachialis, teres major, scapular muscles, and core, while you work on vertical pulling patterns, eccentric control, and isometric fixation. If you get stuck, reduce the number of repetitions in the negatives so you can do them really slowly, or extend this phase until you feel solid in the isometrics. It is better to do fewer repetitions with control than many based on momentum. Here you are building the specific strength that will allow you to start moving your body on the bar with more confidence.

Strengthening in isometrics and eccentrics

In this level we begin to move clearly closer to the supine pull-up, strengthening the partial-range version, and we also introduce isometric work with a pronated grip. We also increase the total training volume, so not only does maximum strength matter, but also your ability to repeat quality efforts without your technique breaking down. This combination prepares you to tolerate more specific work and to begin transferring the strength you have gained to the pronated grip.

Short supine pull-ups now take on a leading role, and you should do them with the intention of pulling from the back, not just from the arms. Look for a clean movement, without swinging, and with a brief pause if you can control the top position. The most important new technical element is Isometric prone pull-ups: even if you are not yet doing full prone pull-ups, holding that position will help strengthen your shoulders, lats, forearms, and scapular stability in the exact pattern you will need later. Short prone pull-ups appear as your first contact with that grip in motion; focus on a small but solid range, without losing shoulder depression.

If this phase demands too much from you, you can increase the rest periods and lower the repetitions of the partial pull-ups a little until each set is solid. You can also repeat this phase to consolidate the pronated grip. The key is not to rush the process: the better you control the partials and the isometrics, the more natural the jump to larger ranges will be. The quality of the vertical pulling pattern should remain your priority.

Partial Chin-Up Work

In this level we increase the volume of work in partial ranges, both in short repetitions and in half-range repetitions, in both grips. We also continue progressing in the isometrics and in the rest of the exercises, but now the main goal is for you to gain strength in the parts of the range where progress is usually hardest. This is a very specific consolidation phase, in which you begin to bring together everything you have worked on so far to get closer to the full pull-up with a much more solid base.

Short prone pull-ups, Half-range supinated pull-ups, and Isometric half-way prone pull-ups stand out especially. In the half-range repetitions, try not to let the movement turn into a disorganized pull: start with active scapulae, keep the trunk stable, and go up as far as you can without losing control. The half-range isometric is especially useful because it strengthens one of the most difficult points of the pull-up; think about holding the position with your elbows directed down and back, without letting your shoulders close in. Scapular retraction also becomes more important in this phase, since it improves awareness of shoulder position and the ability to initiate the pull correctly.

Muscularly, you are strengthening the lats, biceps, brachialis, rhomboids, middle and lower trapezius, rear deltoids, forearms, and midsection, while refining vertical pulling and scapular control. If you feel that you are not progressing, reduce the number of repetitions in the partials so each set is cleaner, or repeat this phase before continuing. Sometimes progress does not come from doing more, but from repeating better. If you maintain technique and patience, you will be very close to turning that partial strength into full repetitions.

Partial rep mastery in both holds

In this level you are already performing your first full-range Supine pull-ups, while continuing to work on the previous exercises to consolidate the necessary strength. It is an important moment in the program, because you are no longer training only preparations or fragments of the range: you begin to complete the entire vertical pull on the high bar. The goal is not only to get repetitions, but to do them with a technique that can later transfer easily to the prone pull-up.

In Supine pull-ups, try to begin each repetition from a stable position, with active scapulae and without leg momentum. Go up by bringing your chest toward the bar and control the descent as well; a full repetition does not end at the top, it ends when you lower yourself in an orderly way. Negative supine pull-ups and Half-range supinated pull-ups remain fundamental because they reinforce the parts of the range where you may still have weaknesses. Isometric half-way prone pull-ups continue preparing the prone pattern, while the explosive variations in Explosive australian pull-ups and Explosive australian chin ups help you improve force intent and pulling speed.

At the muscular level, this phase places a lot of demand on the lats, biceps, brachialis, teres major, trapezius, rhomboids, forearms, and core. If you still do not complete all the prescribed repetitions, that is okay: you can do fewer repetitions per set, rest more, or repeat this phase until Supine pull-ups come out smoothly. Do not sacrifice full range or posture just to hit the number. Keep strengthening until you are able to complete the required repetitions with control, because that will be the best sign that you are ready for the final step.

Full range pull up

In this level you will complete your path by reaching the point where you are already able to do Prone pull-ups, making sure that you truly master this exercise so you can incorporate it into your usual routines or continue working toward other more ambitious goals. Full Prone pull-ups become the center of the phase, while you maintain complementary work with Supine pull-ups, partials, and isometrics to keep reinforcing the pattern and give stability to your progress.

Prone pull-ups require more involvement from the upper back, lats, brachialis, forearms, and scapular stabilizers, and they usually feel more demanding than Supine pull-ups. To perform them well, start from an active hang, avoid shrugging your shoulders, keep your abs firm, and think about bringing your elbows toward your ribs as you lift your chest. Short prone pull-ups and Isometric half-way prone pull-ups still have a lot of value because they strengthen the points where sticking usually appears. Also maintain quality in Supine pull-ups: continuing to improve them will give you more vertical pulling volume and make your overall base more robust.

As this is the last phase, stay here as long as you need until you truly master Prone pull-ups and can complete the repetitions with good technique, without swinging or compensations. If you feel stuck, increase the rest periods, temporarily reduce the repetitions, and build back up from clean sets. Always prioritize form over volume. When you complete this stage confidently, you will be able to direct your next goal toward a program that requires pull-up strength, such as the Muscle up program or the Front lever program. You can also switch to a pushing movement using the Handstand program, depending on your level and your 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 build the technical and strength base that the Human flag requires. The first goal is to become familiar with the grip and body position on the wall bars or pole: lower arm locked and pushing firmly, upper arm pulling to stabilize, and the work originating from the shoulders. Do not try to lift yourself too much yet, but rather understand how to distribute tension between the shoulders, lats, chest, and core. Pulling exercises such as Prone pull-ups, Supine pull-ups, and Neutral pull-ups, together with pushing exercises such as Assisted handstand push-ups and Dips, begin to develop the vertical and lateral strength that you will later need to hold your body in the air.

You will also reinforce the anti-extension pattern and trunk control with Plank, Leg raises on the ground, and Knee raises on parallel bars. This part is key, because in the Human flag it is not enough to have strong arms: you need to keep your ribs, pelvis, and legs under control so that the body does not bend at the waist. In the Up-middle-down isometric, focus on moving the shoulders with intention and feeling stability at each point, without losing alignment. If this phase feels hard, increase the rest between sets a little, reduce repetitions to maintain good technique, or add an extra week before moving on. The better you consolidate the position and basic strength here, the easier it will be to progress later on both sides.

Familiarization

Now you begin the first real progression toward the Human flag with the Fallen tucked flag. It is very similar to the familiarization work, but by tucking the legs and raising the hips a bit more, you increase the demand on the lats, deltoids, obliques, and serratus. The key here is not to hang from the structure without control: push hard with the lower arm, pull with the upper arm, and keep the trunk compact so the tension does not escape. The tucked position allows you to learn the correct direction of force without yet having the full lever of straight legs.

From a technical standpoint, try to bring the knees up through active core compression and not through a disorganized hip movement. Side plank starts to become more important because it reinforces the lateral stability pattern that you will later use in the Human flag. Assisted handstand push-ups and pull-ups continue to support this phase to improve pushing and pulling capacity in the shoulders and back. If you notice that you cannot hold the prescribed seconds, work with less time but with a clean position, and gradually add seconds little by little. If you get stuck, rest more between sets, stay in this phase for an additional week, and always prioritize feeling the movement from the shoulders and trunk rather than simply enduring the hold.

Fallen tucked flag

In this phase you move on to the Fallen flag, an important progression because you now extend the legs and clearly increase the lever. This requires much more control over the body line and more pulling and pushing strength between both arms. The main cue remains to maintain a solid position in relation to the wall bars: avoid ending up too close with your head, shoulders, or arms, because that usually indicates that you are losing space and direction of force. Think about separating the body from the structure while maintaining tension with the lower shoulder pushing and the upper shoulder pulling.

The addition of Mixed grip pull-ups fits very well here, since they are more similar to the specific Human flag pattern and help you coordinate the uneven action of both arms. In addition, Leg raises and the work with Plank and Side plank reinforce compression and body rigidity, both essential so that straight legs do not throw you out of position. If you lose posture when extending the legs, go back for a few seconds to the Fallen tucked flag and alternate both progressions until you gain control. Do not rush to complete all the seconds if your form breaks down: less time with good alignment is better than a lot of time compensating from the waist or shrugging the shoulders.

Fallen flag

Here you introduce Tucked flag raises, your first dynamic progression. The goal is no longer only to hold positions, but to learn to generate the ascent through strength, without disorganized momentum or jumping. In each repetition, try to make the movement come from the combined action of the shoulders, lats, and core, keeping the legs tucked to reduce the lever. Fallen flag and Fallen tucked flag are still present to consolidate the isometric control that gives meaning to these repetitions: if you cannot stop and organize the position, the elevation will lose quality.

Windshield wipers appear as a very useful reinforcement for the obliques, the abs, and rotational control, all of them decisive in the Human flag. You also continue developing specific strength with Mixed grip pull-ups and Assisted handstand push-ups, two patterns that transfer very well to the movement. An important technical tip in the raises: do not think about lifting the hips first, but about creating a compact line from the trunk while you push and pull decisively. If you feel that you depend on swinging, reduce the range or the speed and work on cleaner repetitions. If you get stuck, lower the number of repetitions, rest more between sets, and stay a few extra weeks until the ascent is clearly controlled by strength.

Tucked flag raises

In this phase you take another step with Flag raises, now getting much closer to the final position with the legs extended. The demand on the shoulders, lats, chest, obliques, and abs increases considerably, because now you must move a long lever without losing body structure. Explosive pull-ups play an important role: they help you develop the ability to apply force quickly, something very useful for entering the Human flag decisively but without disorder. Even so, remember that explosive does not mean uncontrolled; each repetition must have intention and direction.

The combination of Flag raises, Fallen flag, and Dragon flag reinforces both the entry and the body rigidity needed to hold the line. In the Dragon flag, focus on not breaking at the lower back; that same solidity will be necessary in the Human flag so that the body does not sink. If you lose too much position when elevating with straight legs, alternate some repetitions with Tucked flag raises to maintain the quality of the pattern. If you feel stuck, try reducing repetitions, increasing rest periods, or staying longer in this phase until you can rise with stable technique. The priority remains to move the body from the shoulders and trunk, not from a hip whip.

Flag opening

In this final phase you begin trying the full Human flag. The goal now is to hold the final position with good technique, applying everything you have built before: lower arm locked and pushing hard, upper arm pulling and stabilizing, shoulders active, and the body firm as one unit. Flag raises and Tucked flag raises remain very valuable tools for preparing the entry and accumulating specific work, while exercises such as Mixed grip pull-ups, Explosive pull-ups, Windshield wipers, and Dragon flag finish reinforcing the pulling strength, lateral pushing, rotational control, and core rigidity that this movement demands.

When you try the Human flag, do not obsess at first over the total time. Look for a clean line, without bending at the waist and without letting the legs drop. If you can only hold a fraction of a second with good form, that is already useful progress. If it feels difficult, increase the rest periods, reduce attempts, temporarily go back to Fallen flag or the raises, and rebuild from solid technique. In this phase it is advisable to stay as long as necessary until you truly master the movement and get closer to the goal of at least 5 seconds with good execution on both sides.

Once you achieve a consistent Human flag, you can aim for goals such as improving your isometric hold time, working on cleaner and more controlled entries, or moving on to other advanced strength and lateral control movements. As a next step, you can choose some advanced pulling or pushing movement, such as the Planche Straddle program or the Front Lever program.

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 achieve 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 foundation of the entire program, and it is worth giving it a lot of attention from the start. It will not only help you with the 360 swing, but also with many other bar dynamics. In this phase, you must learn to generate a clean, continuous, and controlled swing, without tucking in or losing your body line. Think about alternating between a slightly arched position and a more closed one to transfer force efficiently, while always maintaining a firm grip and active shoulders. The work with Dead hang and Isometric supine pull-ups will help prepare your forearms, hands, lats, and shoulder stabilizers, which are essential for moving safely on the bar.

You will also begin building your pulling foundation with exercises such as Australian pull-ups, Australian chin ups, and Pullover on a low bar. Although the main goal here is not to rotate yet, it is important to develop coordination between the scapulae, arms, and core. In Bar swing, avoid throwing your body only with your legs: the movement should come from a combined action of the shoulders, trunk, and hips. If you notice that you struggle to maintain the rhythm or that your body gets out of sync, reduce the swing amplitude and prioritize technique. If you get stuck, increase the rest a little between sets, repeat this phase for one more week, or lower the reps until you can perform each attempt with good form. A solid foundation here will make everything that comes next much easier.

Learn to swing

After learning the swing, it is time to add a key piece: the knee raise at the right moment. In Swing with knee lift, you must coordinate the lift just as you come back toward the bar, so that your path goes upward and not backward. This detail is essential, because in the 360 swing you need to leave the bar close to it, with height and control, not be projected far away from it. The work with Supine pull-ups, Isometric half-way supine pull-ups, and Bar L sit raises will strengthen the biceps, lats, abdominals, and hip flexors, which are the muscle groups most involved in this phase.

Technically, try not to raise your knees too early. First generate a good swing and, when the body comes back behind the bar, raise your knees quickly and compactly, bringing them toward your chest without losing tension in the trunk. In L sit raises on parallel bars and on the bar, aim for an active pelvis and avoid swinging in an uncontrolled way: the better you control abdominal compression, the easier it will be later to initiate the turn with good mechanics. If you feel that you are not getting enough height, do not become obsessed with making every rep perfect right away; you can reduce the range, rest more between sets, or repeat this phase for an additional week. Always prioritize a clean knee raise and a position close to the bar over accumulating volume without control.

Swing preparation

Now that you are able to let go with more height and stay close to the bar, it is time to introduce the turn progressively with Swing and quarter turn. This phase teaches you to start rotating without losing spatial awareness or body stability. The most important point remains the same: first the swing, then the lift, and only then the turn. That turn should come from the waist and hips, not from a slap of the hand or from a disorganized shoulder movement. Prone pull-ups and Supine pull-ups, together with the half-range and isometric work, will continue strengthening vertical pulling and scapular control so that you can support each attempt better.

In practice, aim for the quarter turn to be compact and precise. There is no need to turn fast just for the sake of turning; what matters is that your body understands when to start the rotation and how to maintain core tension during the flight. Keep your gaze oriented with the movement and avoid opening your arms too much when you let go, because that will take away control. If the quarter turn comes out inconsistently, go back for a few attempts to Swing with knee lift to reinforce the sequence. If you get blocked, rest more between sets, reduce the number of effective reps per session, or extend this phase until the movement feels natural. At this stage, the abdominals, obliques, lats, biceps, and the coordination of the pulling pattern with rotation are trained especially, which will be decisive in the next progressions.

90° Swing

In this phase we will begin to give more speed and explosiveness to the turn with Swing and half turn. It is no longer just about initiating the rotation, but about sustaining it more decisively without losing height or control in the landing. The half turn forces you to coordinate the hips, trunk, and the moment you let go more effectively, so it is a very important progression before approaching the full turn. Prone pull-ups, Negative supine pull-ups, and the isometrics will help you continue developing pulling strength, body control, and stability in the shoulders and scapulae, which is key for absorbing the movement well and preparing for the regrip later on.

Technically, try to make the turn continue to originate after the knee raise, with a clear action from the hips. Do not try to turn only by throwing the shoulder or twisting the torso, because that usually throws the body out of position and takes you away from the bar. In the half turn, it is very important to land in a stable and controlled way, with the body compact and without opening up too much in the air. If you notice that you lack speed, before forcing the turn, check whether you are really achieving a good rise and good proximity to the bar. If you find it hard to consolidate this phase, you can lower the reps per set, increase rest periods, or stay here longer than planned. Advancing with clean technique will give you much more confidence than moving on with doubts.

180° Swing

Now that you have internalized the turning pattern, it is time to take it almost to the end with Swing and three quarter turn. This progression brings you very close to the real feeling of the 360 swing, because it already demands a wide rotation, enough speed, and very precise body orientation. Explosive pulling strength becomes more important here, which is why Explosive pull-ups and Neutral explosive pull-ups appear. These exercises will help you develop more power in the lats, biceps, forearms, and shoulder stabilizing muscles, as well as improve your ability to rise with intent before letting go of the bar.

In the three quarter turn, focus on continuing to leave the bar close to it and on keeping the body tucked during the rotation. If you open up too much or leave your legs loose, you will lose speed and it will be harder to complete the movement clearly. Think of a fluid sequence: swing, knee raise, hip drive, and compact rotation. You do not need to rush the attempt; a slightly shorter turn performed well is preferable to an uncontrolled one. If you feel that you are close but still do not master it, you can add extra weeks in this phase before moving on to the full turn. It can also help to reduce some reps and focus on a few maximum-quality attempts, with generous rest and full attention to technique.

270° Swing

You have reached the final phase, where it is time to complete the 360 swing and grab the bar again safely. Here you should focus especially on combining the work of the hips with the use of the legs to generate that extra bit of speed that finishes the rotation. A very important technical detail is to keep your arms and hands close to your chest during the turn: if you open or extend them too much, you will slow down your own rotation and it will be much harder to complete the movement. Explosive pull-ups and the explosive neutral variations will continue reinforcing the pulling power needed to leave the bar more forcefully and arrive in a better position for the regrip.

When you practice the 360 swing, do not think only about turning; also think about leaving the bar vertically, compactly, and close to it. The regrip will be much easier if the initial path has been good. Try to locate the bar with your eyes at the final moment of the turn and prepare your hands decisively, without hesitation. If you still cannot do it consistently, stay in this phase until you master it with good technique. You can increase the rest periods, do fewer attempts per session but with higher quality, or occasionally return to progressions such as Swing and half turn or Swing and three quarter turn to correct sensations. At this stage, you work very completely on vertical pulling, power, core, obliques, aerial coordination, and grip strength.

As this is the last phase, do not rush to consider it finished: stay here until the 360 swing comes out with control, height, and a safe regrip. Once you achieve it, you can continue progressing toward other bar dynamics that build on this foundation, such as the Tornado 360 program, or move on to other movements such as the 180° side vault. Mastering this movement will give you a very valuable foundation to keep progressing on the bar with more confidence and technical resources.

360° Swing

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

Straddle Press

In this first phase, we want to make sure you have a real foundation to build the Straddle press. The work revolves around the Straddle planche, the Tucked press, and the Descent from handstand to straddle planche, three patterns that teach you to support your weight with your shoulders projected forward, to compress the body, and to control the transition between horizontal and vertical pushing. In addition, you will greatly strengthen your shoulders, serratus, biceps, triceps, and core, which are key to lifting the hips without losing body line. The work on Handstand and Handstand push-ups will also give you overhead stability and confidence in the inverted position.

Pay special attention to the technique of the new exercises. In the Tucked press, try to lift the hips before thinking about raising the feet, keep your gaze between your hands, and push hard into the floor so you do not collapse in the shoulders. In the Descent from handstand to straddle planche, lower yourself slowly, with active scapulae and a firm abdomen, avoiding arching the lower back. In Frog to handstand and L-sit to handstand, the key is not only balance: you need compression, a forward lean, and a controlled ascent, not a messy jump. If any rep becomes very unstable, reduce the range or the speed and prioritize clean execution.

If you feel stuck in this phase, increase the rest between sets a little and do not rush to complete all the target reps from day one. You can do fewer reps or fewer seconds and build progressively week by week. If you still struggle to hold a solid Straddle planche or to control the negatives, stay here for one or two extra weeks. At this point, technical quality matters more than accumulating volume: the better you consolidate this foundation, the more natural the press will feel in the following phases.

Straddle reinforcement

In this phase, you move from preparing the movement to developing the specific strength that will really make it possible. Straddle planche push-ups and 45° push-ups are now the center of the work, because they combine pushing, lean, and scapular control at angles very similar to those you need to take off in the Straddle press. You continue maintaining the Straddle planche and the transition exercises so as not to lose the foundation you have built, but the main goal here is for your shoulders and triceps to be able to produce more force in demanding positions, while the core keeps the pelvis stable and prevents compensations with the back.

In Straddle planche push-ups, try not to sink between the shoulders: maintain scapular protraction, keep the elbows following a controlled path, and keep the body compact throughout the entire range. In 45° push-ups, think about leaning forward before pushing, as if you wanted to move your center of mass in front of your hands; that will help you develop strength at the correct angle. Even if you already know exercises such as the Tucked press or the Descent from handstand to straddle planche, you now need to do them with more intention: less momentum, more control, and a smoother transition between positions.

If this phase feels hard, that is completely normal. You can lengthen the rest periods to maintain quality in the main exercises, or drop one rep in the heaviest sets and recover it over the following weeks. If Straddle planche push-ups or 45° push-ups come out with poor technique, reduce the volume before forcing it. You can even repeat this phase for an additional week if you still do not feel a clear improvement in pushing strength and lean control. Here you are building the engine of the press, and it is worth doing it patiently.

Press reinforcement

In this third phase, you begin to practice the specific press pattern, but with an easier version: the Straddle press with bent elbows. This variation allows you to go through the full pattern with more margin, while you continue strengthening the support points with Straddle planche push-ups, 45° push-ups, and Tucked press. The goal is for your body to learn to coordinate compression, forward lean, and upward pushing in a single sequence. At the muscular level, you will continue placing a lot of work on the shoulders, biceps, triceps, and serratus, but now core coordination and active hip mobility take on even more importance.

In the Straddle press with bent elbows, try to make the elbow bend a controlled aid, not a collapse. Start by shifting the weight well forward, lifting the hips, and separating the legs just enough to make the ascent easier without losing tension. Keep the abdomen firm and avoid arching the back when the feet leave the floor. The more you push into the floor and the more active you keep the shoulders, the easier it will be to connect the ascent into Handstand. It is also worth paying close attention to the Tucked press and the Negative wall assisted handstand to tucked planche: both exercises teach you to go through the hardest part of the range with control, without depending on excessive momentum.

If you notice that you still cannot complete the movement consistently, do not force bad reps. Reduce the range, use a slightly more pronounced elbow bend at first, and gradually decrease it. Rest more between attempts if you arrive fatigued, because this kind of technical work loses a lot of value when it is done without precision. If necessary, add extra weeks in this phase until the pattern looks recognizable and controlled. The goal is not only to get up, but to learn a mechanics that you can then transfer to a clean Straddle press.

Assisted press

In this final phase, you are now working on the full Straddle press. The goal is to bring together everything you have built before: pushing strength in a lean, compression, scapular control, Handstand stability, and the ability to transition without bending the arms or arching the back. The Straddle press with bent elbows is still present as support, together with Straddle planche push-ups, 45° push-ups, and the Straddle planche, to keep reinforcing exactly the points that most limit the final movement. Here the dominant pattern is a very demanding mix of vertical and horizontal pushing, with enormous demand on the shoulders, biceps, triceps, serratus, and abdominals.

When you practice the Straddle press, think first about leaning forward and lifting the hips, not about lifting the feet all at once. Push hard into the floor throughout the entire range, keep the elbows locked if your level already allows it, and look for a progressive ascent, without jerks. If you still need a slight elbow bend in your first attempts, use it as a temporary resource, but try to make it smaller each week. The Straddle planche and the Tucked press will help you reinforce the takeoff, while L-sit to handstand and Handstand push-ups will consolidate strength and control in the final part of the range.

Since this is the last phase, stay here until you master the Straddle press with good technique, even if you need more than the planned 4 weeks. If you get stuck, increase the rest periods, lower the number of Straddle press attempts so you arrive fresher, and prioritize technically clean reps over total volume. You can also keep working for a few more weeks on the bent-elbow version while gradually reducing that assistance. Once you achieve a solid and repeatable Straddle press, you can consider goals such as improving the number of reps, aiming for a slower and stricter execution, or moving on to other programs such as the full planche one if you want to continue your progression in planches, or the front lever one if you want to switch to a pulling pattern.

Straddle press

The strict technique of the impossible dip consists of performing a dip 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 performed without using swing, momentum or inertia. It is a movement with a fairly high difficulty, but that can be worked on little by little.

Impossible Dip

In this first phase you will build the foundation the impossible dip needs: joint tolerance, pushing strength, and body control. Work with Elbow dips, Hollow dips, and Bench dips will help you prepare the triceps, shoulders, chest, and the stabilizing muscles of the elbow and scapula above all. This preparation is especially important because the impossible dip requires an unusual position, with a lot of load on the elbows and a great ability to keep the body compact.

In addition, here you begin to internalize the hollow position, keeping the abs and glutes active so the hips do not lose control. In exercises such as Elbow dips or Sphinx push-ups, focus on moving only as much as necessary, without letting the shoulders collapse forward and keeping the elbows stable. In V raises on parallel bars and L sit raises on parallel bars, aim to raise the legs without losing scapular depression or shrugging the neck. If you feel joint discomfort or find it hard to complete the volume, increase the rest periods, reduce some repetitions, and prioritize clean execution. If you need to, you can extend this phase by one or two more weeks before moving on to more specific progressions.

Prevention and preparation

In this phase you begin to make real contact with the impossible dip pattern through two very accessible progressions: Isometric leg-assisted impossible dip and Negative impossible dip. The goal is not only to gain strength, but to learn the correct positioning: shoulders set back behind the elbows, body leaning backward, and a firm core to hold the body line. Here the elbow and shoulder push still work hard, but the technical demand of the final movement now appears more clearly.

In Isometric leg-assisted impossible dip, use leg assistance only as much as needed to find the position, without unloading all the weight. In Negative impossible dip, lower yourself slowly and with control, avoiding simply dropping down; think about braking the descent with the triceps, chest, and front deltoids while keeping the hips close to hand height. Hollow dips remain important for reinforcing the full-body tension you will need later. If you get stuck, do not force the depth or the lean: reduce the range, rest more between sets, and accumulate quality repetitions. It is better to master these first sensations than to move forward with compensations.

Impossible Dip initial contact

Now that you have a more solid foundation, this phase introduces even more specific progressions: Partial impossible dip rep and Isometric impossible dip. The work is clearly directed toward the exact movement pattern, combining isometric strength, eccentric control, and the first concentric actions in a reduced range. Muscularly, you will continue placing a lot of load on the triceps, shoulders, and chest, but scapular stability and the core's ability to maintain the hollow position while the body leans backward will also be key.

In Partial impossible dip rep, do not look for maximum range at first; work only in the section you can control without losing form. In Isometric impossible dip, try to hold an honest position, with the shoulders well placed and without sinking between the bars. Dips with swing appear as a useful resource to familiarize yourself with less conventional paths and improve pushing coordination, but without turning the movement into a disordered gesture. If you feel that you are not progressing, focus again on the negatives and the isometrics, lower the number of repetitions per set, and add more weeks in this phase. At this point, technical quality is worth much more than trying to progress too quickly.

Partial repetitions

In this phase you take a very important step with Pole assisted impossible dip rep, a progression already very close to the real impossible dip. The external assistance allows you to practice a full repetition with a more faithful path, while you continue reinforcing specific strength with Partial impossible dip rep, Isometric impossible dip, and Negative impossible dip. If you do not have poles like the ones in the video, you can use a partner's fists, as long as the assistance is stable and allows you to maintain safe technique.

The priority here is to learn to push without momentum, keeping the hips high, the trunk firm, and the shoulders set back. In Pole assisted impossible dip rep, do not rely excessively on the assistance: use it only to get through the hardest point and let the main work fall on your arms and shoulders. Hollow dips on bar are also useful for continuing to reinforce the pushing pattern with body tension. If you find it hard to link the full movement, increase the rest periods, reduce the number of effective attempts, and focus on making each repetition resemble the final movement. If you still do not control the assistance well, stay in this phase longer before moving on to free attempts.

Assisted repetitions

In this final phase you begin to perform Impossible dip attempts, getting closer and closer to a strict execution. The idea is for each attempt to be cleaner, more controlled, and closer to resting the forearms on the parallel bars without losing position. The combined work with Pole assisted impossible dip rep, Partial impossible dip rep, Isometric impossible dip, and Negative impossible dip will allow you to keep reinforcing exactly the points where this movement most often fails: the start without momentum, shoulder positioning, and control of the body leaning backward.

When you perform the Impossible dip, think about rising without swing, without rebound, and without inertia. Keep the abs and glutes active so the hips do not drop, and aim for the push to come from the triceps, chest, and shoulders, with the scapulae stable at all times. Do not rush to increase repetitions: first consolidate one strict and consistent repetition. If you get stuck, rest more between attempts, reduce the total volume, go back to emphasizing negatives and isometrics, and stay in this phase until you master the final movement with good technique.

As this is the last phase, I recommend staying here as long as necessary until you achieve at least one solid and repeatable Impossible dip. Once you do, you can consider two paths: continue working to increase repetitions and improve the cleanliness of the movement, or move on to an advanced pushing goal such as Straddle planche or Straddle press. Completing this program means that you have already developed a very valuable combination of joint strength, body control, and technique.

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 set, 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 show that you are capable of performing the basic and characteristic calisthenics exercises with ease, including the Muscle up as an intermediate-advanced movement. The goal here is to build a very solid foundation of pulling, pushing, and legs, combining muscular endurance with power. Prone pull-ups, Dips, and Assisted handstand push-ups will demand scapular control and strength in the shoulders, chest, triceps, and back, while the Squat and its explosive variation will strengthen your legs and overall work capacity.

Pay special attention to the Muscle up and Explosive pull-ups, because they set the technical tone of the phase. In the Muscle up, aim for a high pull close to the body, avoiding moving away from the bar during the transition. If you still cannot do it cleanly, the Jump-assisted muscle up will help you practice the full movement and better understand the transition from pull-up to Straight bar dips. In Skin the cat, move with control, without losing shoulder and core activation, since this exercise improves mobility and strength in unusual ranges.

If you feel that you are getting stuck, do not try to compensate by doing the reps any way you can. Rest more between attempts, temporarily reduce the reps per set, and keep accumulating the total volume with good technique. You can also extend this phase by one or two more weeks until the basics feel secure. The better you consolidate vertical pulling, pushing, and explosiveness here, the easier it will be to move into the advanced skills of the next phase.

Solid calisthenic

In this phase, you will show that you are capable of correctly performing advanced skills such as the Back lever, Frog to handstand, or the Pistol squat. The work stops focusing only on completing reps and begins to demand more body control, full-body tension, and coordination. Here you will train vertical pushing patterns, inverted stability, unilateral leg strength, and a very demanding isometric pull for the lats, shoulders, arms, and core.

The Back lever and its progressions, such as Single leg back lever and 45° back lever, are a central part of this phase. Always maintain scapular depression, keep the body aligned, and keep the hips active so the position does not break. In Frog to handstand and Handstand, think about pushing hard into the floor or the parallettes, elevating the shoulders, and controlling balance from the hands, not only from the back. The Pistol squat, meanwhile, will require strength, mobility, and balance on one leg; lower yourself with control and avoid letting the knee collapse inward. Pike on the bar will also be very useful for developing compression and shoulder strength, two key qualities for inverted work.

If any skill gives you trouble, prioritize quality over duration or number of reps. You can shorten the seconds of the isometrics, use an easier progression for a few days, or increase rest between sets to maintain form. If you feel that you still do not control the balance or body line, stay in this phase longer before moving on to the next one. This block should leave you prepared not only to hold advanced positions, but to produce real strength within them.

Advanced skills mastery

In this phase, you will have to show that you can not only perform advanced exercises of all kinds, but also perform a large number of them in a short time. It is the most complete and demanding phase of the program, because it combines maximum relative strength, muscular endurance, isometric control, and technical mastery in high-level movements. The Front lever, Straddle planche, and L-sit to handstand represent an enormous demand on the core, shoulders, back, and the ability to transmit force with the whole body as one unit.

Pay close attention to the Front lever progressions, such as Advanced tucked front lever pull-ups, Half front lever, and Advanced tucked front lever. In all of them, avoid losing your body line or compensating by bending too much at the hips. In the planche section, Descent from handstand to straddle planche and Planche lean push-ups require a strong forward shoulder lean, prepared wrists, and active scapulae; do not rush and control every inch of the movement. Handstand push-ups and Frog to handstand consolidate vertical pushing and balance, while the high volume of Muscle up, Squat, and Clap push-ups tests your ability to perform under fatigue without losing efficiency.

As this is the last phase, stay in it until you truly master the target movements and can approach the goals with confidence and good technique. If you get stuck, increase rest periods, reduce reps or seconds in the hardest progressions, and build back up little by little. You can also add extra weeks if you still do not have good control of the Front lever or the Straddle planche. Once you complete this phase confidently, you can orient yourself toward a more specific goal: specialize with the Front lever, Planche, Handstand, or Muscle up program, or move on to a program focused on advanced strength such as Impossible dip or One arm pull-up. Reaching this point already shows a very high overall level; now it is time to decide which skill you want to stand out in.

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 nail it quickly.

Tornado 360

In this phase you will build the foundation of the program: control of the Bar swing and an initial pulling strength that will give you confidence for the next progressions. The goal is not to move a lot, but to learn how to generate a clean swing, with the body firm and the right rhythm. In Bar swing, try to keep your core active, your scapulae under control, and avoid letting the movement come only from the legs. The better you understand this mechanic from the beginning, the easier it will be later to coordinate the hand switch and the turn.

In addition, you will begin to strengthen your lats, biceps, forearms, and grip muscles with exercises such as Australian pull-ups, Australian chin ups, and Isometric supine pull-ups. Dead hang will help you get used to supporting your weight on the bar and improve hand and shoulder endurance, while Bar knee raises will provide core work, which is very important for stabilizing the body during dynamic movements. If you find it hard to complete the volume, rest a little longer between sets, reduce some repetitions, and prioritize solid technique. If you still do not feel comfortable swinging, you can repeat this phase for one extra week before moving on.

Bar swing

Now it is time to internalize the most characteristic gesture of the Tornado 360: the hand switch. In this phase, you should aim for the movement to start coming out naturally, without excessive tension and without rushing it. The work with Tornado swing and switch will teach you to coordinate momentum, looseness, and the repositioning of the hands on the bar. Practice it attentively, feeling the exact moment when you need to release one hand and reconnect with the bar without losing control of your body.

Pulling strength continues to take center stage with Supine pull-ups, Short prone pull-ups, Half-range supinated pull-ups, and isometric work. All of this strengthens the lats, biceps, rhomboids, forearms, and scapular stability, which will be key when the turn demands more speed and precision. In Negative supine pull-ups, lower yourself slowly and with control to develop strength in the eccentric phase; in the isometrics, avoid shrugging and keep the chest active. If the hand switch still does not come out smoothly, do not force the speed: reduce the ambition of the movement, focus on positioning, and add more rest between attempts. If necessary, stay in this phase longer until the switch comes out with confidence.

Hand switch

In this phase you will begin to turn the hand switch into a real rotation with Tornado swing and quarter turn. It is a very important step because here it is no longer just about releasing and repositioning, but about starting to orient your body in space. Pay close attention to technique: begin the movement with a well-measured swing, keep the body compact, and follow the rotation without opening up too much. The closer your arms are to your torso, the easier it will be to control the path.

The work with Prone pull-ups and Supine pull-ups will consolidate your general pulling strength, while partials, negatives, and isometrics will continue building control at different angles. In this phase, the lats, biceps, rear deltoids, scapular muscles, and core work especially hard, all of them essential for transferring force into the turn. If, when attempting the quarter turn, you feel that you lose your body line or land in a disorganized way, reduce the intensity of the momentum and prioritize the quality of the movement. It is better to do clean, small repetitions than to force a bigger turn without control. If you get stuck, add an extra week and check that the initial swing is consistent.

Programs

Back Lever

Front lever strength

Fullbody muscle building

Handstand by strength (clusters method)

Your First Muscle Up

Fullbody circuit

Planche mastery

One arm pull-up

Your first pull-up

Human Flag

Swing 360

Straddle Press

Impossible Dip

Calisthenics requirements

Tornado 360

Hypertrophy with rings

Hefesto

Women's police entrance exam

Men's police entrance exam

Bigger legs

Total flexibility

Handstand and planches posture correction

One arm front lever

Advanced hypertrophy with rings

180° side vault

Glutes, Abs and Legs

Superhero Training

Handstand by strength

Muscle up on rings

Press to Handstand

Kettlebell - Fullbody Hypertrophy

Introduction to planche

Straddle Planche

Full planche

Ectomorphs

Elite Endurance

Handstand

V-sit

Intermediate Endurance

Beginners torso-legs

Get fit at home

Burn fat - Cardio

Weighted Calisthenics