Calisthenics Skills Training Overview

Introduction

• Overview of calisthenics skills for first-year learners.
• Introduction to training methods for key calisthenic skills.

Skill 1: Hollow Body Hangs

• Benefits: Alleviates back pain, spine decompression, strengthens grip.
• Setup: Find a bar or rings to hang from.
  • Dead Hang: Just hanging.
  • Active Hang: Engage core, squeeze thighs.
• Training Tip: Use resistance bands to alleviate weight, reduce band use as strength increases.

Skill 2: Frog Stand

• Purpose: Early hand balancing, progression to handstands.
• Form Setup: Elbows into knees, hands slightly outward.
• Balance Points: Fingertips, knuckles, palm.
• Training: Start with rocks, then holds for 20 seconds.
• Progression: Leg taps, elevation for safety.

Skill 3: Hollow Body Holds

• Purpose: Core anti-extension exercise.
• Setup: Lay down, press lower back into the ground, lift shoulders and legs.
• Modifications: Bring legs closer if too difficult.
• Mastery: Hold for 45 seconds.

Skill 4: Pseudo Planche Lean

• Objective: Prerequisite for full planche.
• Setup: Protract scapula, hands outward.
• Form: Straight arms, engage core and glutes.
• Training: Use wall or block to measure lean.

Skill 5: Pseudo Planche Push-up

• Purpose: Incorporates forward lean with push-up.
• Training: Lean forward in push-up, then return.

Skill 6: Tuck Front Lever

• Difficulty: Requires straight arm and back strength.
• Setup: Knees to chest, maintain straight arms.
• Training: Practice holding horizontal static position.

Skill 7: Elbow Lever

• Description: Appears as if floating.
• Setup: Hands outward, elbows into abdominals.
• Training: Lean into hands, squeeze into straddle or straight line.

Skill 8: German Hang

• Purpose: Increases shoulder mobility.
• Setup: Use block/bench initially, progress to freestanding.

Skill 9: Butcher Block

• Purpose: Improves handstand form.
• Setup: Elbows tucked, engage core, start on knees.

Skill 10: Pistol Squat

• Training: Block/bench for form and knee pain.
• Progression: Step-ups and assisted pistol squat.

Skill 11: Tuck Back Lever

• Setup: Similar to front lever, stop short of full hang.
• Training: Use straight arms, practice horizontal hold.

Skill 12: Compact Leg Lifts

• Purpose: Core exercise, aids in future skills.
• Setup: Hands at knee/thigh level, legs extended.

Skill 13: Pike Push-up

• Purpose: Builds shoulder strength.
• Form: Tuck elbows, push out through shoulders.
• Training: Lengthen pike, maintain form.

Skill 14: L-sit

• Objective: Full body, core compression.
• Training: Practice scapula depression, single leg lifts.

Skill 15: Archer Push-up

• Purpose: Prepares for one-arm push-up, corrects imbalances.
• Training: Start with bent arm, progress to straight arm.

Skill 16: Tuck Planche

• Setup: Straight arms, knee to chest.
• Training: Alternating leg taps, maintain scapula protraction.

Skill 17: Reverse Nordic

• Purpose: Strengthens quads, alleviates knee pain.
• Setup: Knees shoulder width, engage core and glutes.
• Training: Use elevation or resistance bands for progression.

Skill 18: Straddle Sit

• Purpose: Advanced L-sit variation.
• Setup: From squat, lean into position.
• Training: Straddle leg lifts.

Skill 19: Shoulder Stand

• Purpose: Builds shoulder and end range strength.
• Setup: Frog stand entry or use wall for lowering.

Skill 20: Muscle Up

• Setup: Hollow body pull-up position, knee drive.
• Training: Use resistance band for form.

Skill 21: Handstand

• Setup: Shoulders over ears, locked arms.
• Training: Practice on wall, maintain balance points.

Skill 22: Handstand Push-up

• Combination: Shoulder stand and pike push-up.
• Training: Practice against wall for form.

Conclusion

• Progress at your own pace, use this guide to track learning.
• Visit strickfit.com for more resources and programs.