These exercises take time. Weeks become months, and progress slows to millimeters. You'll need patience, consistency, and the willingness to fail repeatedly. This level produces visible changes in your physique and undeniable control over your body. The movements are complex, but your body is capable. Keep showing up. The adaptations happen beneath the surface before they show.
Bodyweight Exercise Collection
Ring Push-Ups
Ring Push-Ups are a pushing exercise on rings that builds chest, core, and shoulder strength while challenging stability.
Ring Dips
Ring Dips are a pushing exercise on rings that builds chest, triceps, and shoulder strength while challenging stability.
Band-Assisted Muscle-Up
The band-assisted muscle-up uses a resistance band to reduce the load, allowing you to practice the full movement.
Muscle-Up Transition Drill
The muscle-up transition drill isolates the crucial transition phase between the pull-up and the dip.
False Grip Pull-Up
The false grip pull-up is a crucial progression for muscle-ups, building the specific strength needed for the transition.
Negative Front Lever
The negative front lever focuses on the eccentric phase, lowering the body slowly from a front lever position.
Back Lever Advanced Tuck
The advanced tuck back lever increases the lever arm by opening the hips while keeping the knees tucked.
Back Lever Tuck
The tuck back lever is a straight-arm pulling hold where the body is horizontal with knees tucked, supported by the lats and core.
German Hang
The German Hang is a straight-arm inverted hanging position that builds shoulder mobility and back lever strength.
Negative Pistol Squat
The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
Negative Muscle-Up
The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.
Negative One-Arm Push-Up
The negative one-arm push-up focuses on the eccentric phase, building the specific strength needed for the full one-arm push-up.
Negative Dragon Flag
The Negative Dragon Flag focuses on the eccentric phase, lowering the body slowly from vertical to horizontal.
Tuck Dragon Flag
The Tuck Dragon Flag is the first step toward the full Dragon Flag, building core strength with a reduced lever arm.
Handstand Push-Up (Wall)
The wall handstand push-up builds pressing strength in the shoulders and triceps by performing push-ups in a handstand against a wall.
Freestanding Kick-Up Practice
Freestanding kick-up practice builds the confidence and balance needed to enter a handstand without wall support.
Handstand Shoulder Taps
Handstand shoulder taps challenge balance and shoulder stability by tapping the opposite shoulder while in a handstand.
Assisted Pistol Squat
The assisted pistol squat builds the strength and balance needed for full pistol squats by using a support or counterweight.
Shrimp Squat
The shrimp squat is an advanced unilateral leg exercise that builds balance, strength, and mobility.
Front Lever Advanced Tuck
The advanced tuck front lever increases the lever arm by opening the hips while keeping the knees tucked.
Front Lever Tuck
The tuck front lever is a straight-arm pulling hold where the body is horizontal, knees tucked, supported by the lats and core.
Archer Pull-Up
The archer pull-up is a unilateral pulling progression where one arm takes most of the load while the other provides balance.
Pike Compression (Advanced)
Advanced pike compression is the ability to fold at the hips and bring the chest to the knees with a straight back, holding the position actively.
L-Sit
The L-Sit is a static hold where the body forms an "L" shape, supported only by the hands, requiring extreme core and hip flexor strength.
Hanging Leg Raises
Hanging leg raises are the advanced version of hanging knee raises, lifting straight legs to 90 degrees or above.
Wall Push-Up
The wall push-up is the most accessible push-up variation, perfect for learning proper form and building initial pressing strength.
Planche Lean (Level 3-4)
Advanced Planche Lean levels increase the forward lean, reducing foot support and preparing the shoulders for full planche loading.
Advanced Tuck Planche
The Advanced Tuck Planche increases the lever arm by flattening the back, preparing the body for straddle and full planche positions.
Tuck Planche
The Tuck Planche is the first planche progression where no body parts rest on the arms—a true test of shoulder protraction and straight-arm strength.
Typewriter Push-Up
The typewriter push-up combines an archer descent with a lateral shift, building extreme unilateral pressing strength.
Archer Push-Up
The archer push-up is a unilateral progression where one arm takes most of the load while the other provides balance.