Calisthenics Skill Progression - FW.VISION

up:: [[Mobility and Flexibility MOC]] tags:: #on/fitness source:: [Every Calisthenics Skill to Learn in Order for your First Year - YouTube](https://www.youtube.com/watch?v=J2JHDavNZB4) source:: [Every Calisthenics Skill to Learn In Order for your Second Year - YouTube](https://www.youtube.com/watch?v=lWXMkzPBpWU) # Calisthenics Skill Progression Two year+ skills progression. | Exercise / Skill | Progression / Notes | Reference Photo | | ----------------------------------------- | ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | ----------------------------------------- | | Hollow Body Hangs | Squeeze core and thighs together to active hang | | | Frog Stand | Goal: 12 seconds. Balance points are fingertips, inside of knuckles, and palm. 1. Simple rocks into position. 2. Holds while feet on ground, 20s. 3. Taps and leg switches, 20s 4. Lean into from pylo box setup | ![[Pasted image 20240714145829.png\|200]] | | Hollow Body Holds | Goal: 45 seconds. 1. Full form with legs bent to reduce difficulty. 2. One-leg holds or straddle holds. | ![[Pasted image 20240714150516.png\|200]] | | Pseudo Planche Lean | Goal: 30 seconds. Very heavy on the front delts. Push our with shoulder, no lazy core or sagging shoulders. 1. Have block in front, gradually increase lean. | ![[Pasted image 20240714150836.png\|200]] | | Pseudo Planche Pushup | Goal: 8 reps. 1. Rocking pushups. | ![[Pasted image 20240714151215.png\|200]] | | Tuck Front Lever | Goal: 12 seconds. Tuck knee to chest, then pull into position while keeping straight arms. | ![[Pasted image 20240714151349.png\|200]] | | Elbow Lever | Goal: 12 seconds. Push elbow into abdominals. 1. Frog (spread, bent legs) lever 2. Straddle (spread, extended leg) lever | ![[Pasted image 20240714151524.png\|200]] | | German Hang | Goal: 30 seconds. 1. Start with blocks underneath. | ![[Pasted image 20240714151809.png\|200]] | | Butcher's Block | Goal: 30 seconds. Good for shoulder mobility. 1. Knees on ground. 2. Added weight on back. | ![[Pasted image 20240714151926.png\|200]] | | Pistol Squat | Goal: 12 reps. 1. Place bench behind and sit/stand in position from the bench. (Great to practice during daily activities). 2. Step-ups, lowering from bench till foot touches ground before exploding back up. 3. Assisted pistol squat. | ![[Pasted image 20240714152402.png\|200]] | | Compact Leg Lifts | Goal: 15 reps. Hand at knee or back of thigh. Push into the ground. Core compression and hip mobility. 1. Lift over yoga blocks, alternating. 2. Both legs over and around yoga block. 3. Single compact leg lift. Use wall for leverage if too hard. | ![[Pasted image 20240714152952.png\|200]] | | Pike Pushup | Goal: 10 reps. Ensure tucked elbow position. Don't just push up, also push out. | ![[Pasted image 20240714153417.png\|200]] | | L-Sit | Goal: 12 seconds. 1. Single-leg, alternative L-sit. | ![[Pasted image 20240714153613.png\|200]] | | Archer Pushup | Goal: 6 reps each side. 1. Bend-arm archer pushup. | ![[Pasted image 20240714153750.png\|200]] | | Tuck Planche | Goal: 12 seconds. Planche lean, then tuck legs in. 1. Keep toes on ground 2. Alternating foot taps. | ![[Pasted image 20240714153856.png\|200]] | | Reverse Nordic | Goal: 12 reps. Squeeze glutes and descend controlled, do not use momentum or bounce. 1. Foot on elevation or use resistance bands. | ![[Pasted image 20240714155053.png\|200]] | | Straddle Sit | Goal: 12 seconds. Start from squat positions (from ground requires rocking and balancing). 1. Straddle leg lifts. | ![[Pasted image 20240714155253.png\|200]] | | Shoulder Stand | Goal: 12 seconds. 1. Start with frog position, then 1-2 legs on wall. | ![[Pasted image 20240714155430.png\|200]] | | Muscle Up | Goal: 5 reps. Hollow-body pull up. 1. Practice rocking knee drives. | | | Handstand | Goal: 20 seconds. Keep in mind of pelvic tilt, balance points, and pushing out. | | | Handstand Pushup | Goal: 3 reps. Shoulder Stand + Pike, with handstand basics. | | | Single Arm Hangs | Goal: 20 seconds. 1. Use resistance bands. 2. Do alternating one arm hangs. | ![[Pasted image 20240714204852.png\|200]] | | Hanging Leg Raises | Goal: 12 perfect reps. Core compression and quads. 1. Hanging knee raises. 2. Use supinated grips, force not swinging. | | | V-Sit | Goal: 8 seconds. 1. Weighted compact leg lifts. 2. Angle reach compacted leg lifts. 3. Banded neck-ankle lifts. 4. L-sit swings. | ![[Pasted image 20240714205328.png\|200]] | | Sissy-Squats (Standing Reverse Nordic) | Goal: 6 reps. Un-shrug shoulder, engage glutes, start next to wall with one step. 1. Start next to wall. 2. Assisted with hand railing. | ![[Pasted image 20240714205541.png\|200]] | | Gymnastic Swing | Goal: 20 seconds. 1. Assisted scapular swings. | ![[Pasted image 20240714210830.png\|200]] | | Body Weight Deadlift | Goal: 12 reps. Use on rings. | ![[Pasted image 20240714211006.png\|200]] | | Kip-Up | Goal: 3 perfect reps. 1. Simple forward rolls. 2. Rolling back to shoulders, then to feet. 3. Push and jump to feet. | | | Back Lever | Goal: 8 seconds. Avoid hips sinking, keep hollow-body. 1. Single leg progressions. 2. Straddle variation. | ![[Pasted image 20240714214712.png\|200]] | | Advanced Tucked Front Lever | Goal: 12 seconds. Knees away from chest, keep hands in line with hips. 1. Practice pulses. | ![[Pasted image 20240714214904.png\|200]] | | Half Dragon Squat | Goal: 8 perfect reps. Note knee touching outside ankle. 1. Elevated cross leg drops. 2. Heel-touch squats. | ![[Pasted image 20240714215026.png\|200]] | | Advanced Tuck Planche | Goal: 7 seconds. Do NOT lose scapular protraction, pressure will be on front three fingers. 1. Practice with pulses. | ![[Pasted image 20240714215158.png\|200]] | | Back Bridge | Goal: 30 seconds hold. 1. Reverse tabletop. 2. Head bridge. | | | Bulgarian Dip | Goal: 8 perfect dips. Note elbows are not tucked in this advanced variation. Keep legs extended. 1. Static ring holds. 2. Static ring holds with bands over neck. | ![[Pasted image 20240714215411.png\|200]] | | L-Sit Pullups | Goal: 6 perfect reps. 1. Leg lift pullups 2. Start at bottom with L-sit position. | ![[Pasted image 20240714215619.png\|200]] | | Wrist Pullups | Goal: 4 perfect reps. 1. Wrist hangs. 2. Assisted wrist pull-ups. | ![[Pasted image 20240714215744.png\|200]] | | Archer Pullups | Goal: 4 perfect reps. Use over-thumb grip. 1. Half archer pullups. 2. Assisted archer pullups. | ![[Pasted image 20240714215913.png\|200]] | | Dragon Flag | Goal: 6 perfect reps. Maintain hollow-body. 1. Tucked leg variation 2. Straddle dragon flag. 3. Isometric holds at every progression. | ![[Pasted image 20240714220055.png\|200]] | | L-Sit to Handstand | Goal: 3 perfect reps. Flow. 1. L-sit -> Frog stand -> Shoulder stand -> Pike pushup -> Handstand. | ![[Pasted image 20240714220305.png\|200]] |