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Calisthenics Levels
Foundational
Beginner
Intermediate
Advanced
Elite
Calisthenics Progression Chains
Push Progression Chain
Pull Progression Chain
Core Progression Chain
Legs Progression Chain
Skill Progression Chain
Planche Progression Chain
Handstand Progression Chain
Front Lever Progression Chain
Back Lever Progression Chain
Human Flag Progression Chain
Muscle-Up Progression Chain
Ring Progression Chain
Mobility / Flexibility Progression Chain
One-Arm Pull-Up / Chin-Up Progression Chain
Dragon Flag Progression Chain
Iron Cross Progression Chain
Maltese Progression Chain
V-Sit / Manna Progression Chain
Core Compression Progression Chain
Pistol Squat Progression Chain
False Grip Progression Chain
Climbing / Rope Climb Progression Chain
Freestanding Handstand Walking Progression Chain
Elbow Lever Progression Chain
Scapular Control Progression Chain
Plyometric / Explosive Progression Chain
Wrist Strength & Prehabilitation Progression Chain
Body Tension / Hollow Body Progression Chain
Advanced Core / Windshield Wiper Progression Chain
Single-Leg Squat Progression Chain
Skin the Cat Progression Chain
Bent Arm Strength Progression Chain
Ring Turn Out Progression Chain
Planche to Handstand Transition Progression Chain
Front Lever to Back Lever Transition Progression Chain
L-Sit to Handstand Press Progression Chain
Handstand to Hollow Back Press Progression Chain
Bodyweight Exercise Collection
Wall Push-Up
Incline Push-Up
Knee Push-Up
Standard Push-Up
Wide Push-Up
Close-Grip Push-Up
Diamond Push-Up
Decline Push-Up
Pike Push-Up
Pseudo Planche Push-Up
Archer Push-Up
Typewriter Push-Up
One-Arm Push-Up
Planche Push-Up
Planche Lean (Level 1-2)
Hollow Body Hold
Frog Stand
Planche Lean (Level 3-4)
Tuck Planche
Advanced Tuck Planche
Straddle Planche
Half Lay Planche
Full Planche Hold
Plank
Deadbug
Side Plank
Russian Twist
Lying Leg Raises
Pike Compression
Active Hang
Hanging Knee Raises
Hanging Leg Raises
Bench Dips
Support Hold
L-Sit
Pike Compression (Advanced)
Scapular Push-Up
Passive Hang
Scapular Pull-Up
Parallel Bar Dips
Inverted Row (Australian Pull-Up)
Glute Bridge
Single-Leg Glute Bridge
Assisted Squat
Assisted Lunge
Deep Squat
Plank Shoulder Taps
Wall Handstand (Belly-to-Wall)
Wall Handstand (Back-to-Wall)
Elbow Lever
Negative Pull-Up
Chin-Up
Standard Pull-Up
Chest-to-Bar Pull-Up
Archer Pull-Up
False Grip Practice
Muscle-Up
Front Lever Tuck
Front Lever Advanced Tuck
Front Lever Straddle
Full Front Lever
Static Lunge
Bulgarian Split Squat
Shrimp Squat
Assisted Pistol Squat
Pistol Squat
Handstand Wall Hold
Handstand Shoulder Taps
Freestanding Kick-Up Practice
Freestanding Handstand Hold
Handstand Push-Up (Wall)
Handstand Push-Up (Freestanding)
Dragon Flag
Skin the Cat
Tuck Dragon Flag
Negative Dragon Flag
Straddle Dragon Flag
Negative One-Arm Push-Up
Negative Muscle-Up
Box Pistol Squat
Negative Pistol Squat
Human Flag Transition
Jump Squat
V-Sit
Windshield Wipers
Freestanding Handstand Walking
Walking Lunge
Single-Leg Box Squat
V-Up
Bicycle Crunch
Flutter Kicks
Mountain Climbers
Hollow Body Rocks
Superman
Arch Body Hold
Crow Pose (Bakasana)
German Hang
Back Lever Tuck
Back Lever Advanced Tuck
Back Lever Straddle
Full Back Lever
Negative Front Lever
False Grip Hang
False Grip Pull-Up
Muscle-Up Transition Drill
Band-Assisted Muscle-Up
Assisted One-Arm Pull-Up
Negative One-Arm Pull-Up
Burpee
Burpee with Tuck Jump
Human Flag Hold
Human Flag Negative
Full Human Flag
One-Arm Pull-Up
One-Arm Chin-Up
Manna Hold
Manna Press
Ring Support Hold
Ring Dips
Ring Push-Ups
Ring Turn Out Hold
Ring Turn Out Press
Iron Cross Hold
Iron Cross Negative
Full Iron Cross
Maltese Hold
Maltese Negative
Full Maltese
Planche to Handstand Press
Front Lever to Back Lever Press
L-Sit to Handstand Press
Bridge (Wheel Pose)
Handstand to Hollow Back Press
Rope Climb
Rope Climb Negatives
Rope Climb with Legs
Pancake Stretch
Pike Stretch
Shoulder Dislocates
Hip Flexor Stretch
Thoracic Mobility Drill
Muscles
Core
Chest / Pectorals
Shoulders
Back
Arms
Hip & Pelvis
Legs
Connective & Supportive
Full Body
Equipment
None (Bodyweight Only)
Pull-up Bar
Parallel Bars
Gymnastic Rings
Resistance Bands
Dumbbells
Parallettes
Bench / Step
Low Height Pull-up Bar
TRX / Resistance Band (for assistance)
Wall
Smith Machine
Door Frame (for support)
Chair / Bed (for support)
Weighted Vest (optional)
Dip Belt
Chalk (Magnesium Carbonate)
Fixed Bench
Vertical Pole
Rope
Stick
Movement Patterns
Push
Pull
Legs
Core
Skill
Grip
Plyometric
Mobility
Flexibility and Stretching
Calisthenics Glossary — Key Terms & Concepts
Full Body Tension
Joints & Movement Mechanics
Progressive Overload
Isometric Hold
Concentric Phase
Eccentric Phase
Time Under Tension (TUT)
Tempo
Rep Range
Set
Rest Period
Periodization
Deload
Hollow Body Position
Arch Body Position
Scapular Stability
Shoulder Packing
False Grip
Core Bracing
Leverage
Momentum
Active Hang
Passive Hang
Straddle
Tuck
Progression
Regression
Grease the Groove
Mechanical Advantage / Disadvantage
Line of Gravity
Kinetic Chain
Torque
Scapular Winging
Glenohumeral Stability
Thoracic Mobility
Reciprocal Inhibition
Neuromuscular Efficiency
Central Nervous System (CNS) Fatigue
Hypertrophy
Muscular Endurance
Homeostasis
Volume, Intensity, Frequency (VIP)
Supercompensation
Microcycle, Mesocycle, Macrocycle
Active Recovery
Fatigue Management
Specificity
Hip Stabilization
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Calisthenics Club
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Organize every exercise by how your body moves.
Master your bodyweight, one progression at a time.
Movement Patterns
Flexibility and Stretching
Flexibility and Stretching
Mobility