First Year of Calisthenics

Skill 1: Hollow Body Hangs

• Benefits:
  • Alleviate back pain
  • Spine decompression
  • Strengthen grip
• **Types of Hangs: **
  • Dead Hang: Just hang from a bar, block, or rings.
  • Active Hang: Engage core muscles and squeeze thighs together.
• Training Tips:
  • Use resistance bands to alleviate weight and joint strain.
  • Progress by lowering the resistance band as you get stronger.

Skill 2: Frog Stand

• Purpose: Early hand balancing preparation
• Setup:
  • Elbows into knees for balance.
  • Turn hands slightly outwards to alleviate wrist pain.
  • Balance points: Fingertips, inside of knuckles (calluses), palms.
• **Training Tips: **
  • Start with rocks to feel the movement.
  • Progress to holds until you reach 20 seconds.
  • Leg taps or leg switches for advanced progression.
  • Use a pillow/cushion for head protection.

Skill 3: Hollow Body Holds

• Benefits: Anti-extension core exercise
• Setup:
  • Lie down, press lower back into the ground.
  • Lift shoulders off the ground, legs off the ground, and extend them.
  • Adjust difficulty by changing leg position.
• **Goal: ** Hold for 45 seconds.

Skill 4: Pseudo Planche Lean

• Purpose: Prerequisite for full planche
• Setup:
  • Protract scapula (push shoulder blades away).
  • Turn hands slightly outwards to alleviate wrist pain.
  • Maintain straight arms.
  • Engage core and glutes, avoid shoulder shrugging.
• **Training Tips: ** Use a wall/block to measure lean distance.

Skill 5: Pseudo Planche Push-Up

• Combination: Pseudo planche lean + push-up
• Importance: Essential for advanced skills, builds front delt strength
• **Training Tips: **
  • Lean into push-up, then return to regular push-up position.
  • Aim to maintain forward lean throughout.

Skill 6: Tuck Front Lever

• Importance: Builds straight arm and back strength
• Setup:
  • Stick knees towards chest, maintain straight arms.
  • Raise body until ankles touch the bar, then lean back.
• Common Issues: Arm bending, shaking uncontrollably.

Skill 7: Elbow Lever

• Purpose: First 'cool' skill, builds weight distribution understanding
• Setup:
  • Hands out in front, turn slightly outwards.
  • Elbows into abdominals.
  • Lean into hands, lift legs up.
• Training: Progress to straddle position, then bring legs together.

Skill 8: German Hang

• Purpose: Increases shoulder mobility
• Setup:
  • Use a block/bench for safety.
  • Lower yourself until feet touch the block.
  • Progressively release blocks for freestanding position.

Skill 9: Butcher Block

• Purpose: Essential for perfect straight handstand
• Setup:
  • Elbows tucked, avoid spreading out.
  • Build strength starting on knees.
• Training: Hold position for 30 seconds, optionally add small weights.

Skill 10: Pistol Squat

• Importance: Trains leg muscles, hip and ankle mobility
• Setup:
  • Knees turn outward, leg extended.
  • Use a block/bench for assistance.
• Training:
  • Step-downs, then assisted pistol squats.

Skill 11: Tuck Back Lever

• Similar to: Front lever, but lifting yourself past the bar
• Setup:
  • Straight arms, knees to chest.
  • Lift until ankles touch the bar, lean back to horizontal position.

Skill 12: Compact Leg Lifts

• Importance: Core compression and hip mobility
• Setup:
  • Hands around knee or thigh level.
  • Push out/down with back, lift legs into the sky.
• Training:
  • Single compact leg lifts, then progress to both legs.
  • Use wall for upper back leverage.

Skill 13: Pike Push-Up

• Purpose: Builds shoulder strength and control
• Setup:
  • Head falls above hands on the decline.
  • Avoid flaring elbows, maintain tucked elbow position.
• Training: Lengthen the pike, perform declination/inclination push-ups.

Skill 14: L-Sit

• Purpose: Full-body exercise focusing on core compression
• Setup:
  • Depress scapula.
  • Levitate hips back, lift legs up.
• Training: Single leg alternating L-sits.

Skill 15: Archer Push-Up

• Importance: Unilateral training for imbalances
• Setup:
  • Straight arm position on opposite end.
• Training: Bent-arm archer push-ups for beginners.

Skill 16: Tuck Planche

• Advanced: Progression from pseudo planche lean
• Setup:
  • Straight arms, knees to chest, feet touch the ground.
  • Alternating leg taps to build strength.

Skill 17: Reverse Nordic

• Purpose: Builds quad strength and flexibility, alleviates knee pain
• Setup:
  • Knees shoulder-length, feet flat.
  • Maintain straight line, no momentum.
• Training: Elevate feet, use resistance bands as needed.

Skill 18: Straddle Sit

• Advanced variation: L-Sit
• Setup:
  • Hands slightly outwards.
  • Start from squat position, plane into it.
• Training: Straddle leg lifts.

Skill 19: Shoulder Stand

• Purpose: Builds shoulder strength, preparatory for handstand push-ups
• Setup:
  • Frog stand position, leg lift progression.
  • Use wall for support.

Skill 20: Muscle Up

• Dynamic: Explosive pull-up and push-up combination
• Setup:
  • Hollow body pull-up position.
  • Combine knee drive with explosive pull-up.
• Training: Use resistance bands to practice form.

Skill 21: Handstand

• Time-Consuming: Takes long to learn, longer to perfect
• Setup:
  • Shoulders pressed out, locked arms.
  • Practice pelvic tilt from hollow body hold.
  • Use fingertips, knuckles, and palms for balance.
• Training: Practice on wall, 10-15 minutes in sets of 10-20 seconds.
• Bailing: Keep guiding hand, one foot touches ground first.

Skill 22: Handstand Push-Up

• Combination: Shoulder stand + pike push-up
• Setup:
  • Maintain three balance points.
• Training: Perform against wall, focus on form and strength.