Calisthenics Database

Bodyweight work is the intelligence test of the physical practice. You cannot load your way past poor movement.

Bodyweight progressions, skill work, and conditioning protocols — the complement to loaded compound lifting.

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Skill Progressions

Lower Body — Bilateral to Unilateral Mastery

Leg training in calisthenics focuses heavily on extreme ranges of motion, tendon conditioning, and unilateral balance.

Level	Movement	Standard / Notes
1	Body Weight Deadlift	Single-leg Romanian deadlift (RDL) for hamstring/glute conditioning
2	Sissy Squat	Intense quad isolation; control eccentric
3	Reverse Nordic	Kneeling quad extension; builds extreme knee resilience
4	Half Dragon Squat	Deep unilateral squat with trailing leg hooked behind
5	Pistol Squat	3×5 per leg; full unilateral expression

Push — Horizontal to Vertical

(Updated to include advanced leveraging and transitions)

Level	Movement	Standard
1	Push-up	3×20 clean
2	Archer Push-up	3×8 per side; shifting weight unilaterally
3	Pseudo Planche PU	Hands at hips, extreme forward lean
4	Pike push-ups	3×12
5	Handstand	10 sec freestanding hold
6	Handstand push-up	1 rep clean

Pull — Vertical to Kinesthetic

(Updated to include false-grip and unilateral transitions)

Level	Movement	Standard
1	Single Arm Hangs	Build grip resilience; 30 sec per arm
2	Pull-up	3×5
3	L Sit Pull-Up	3×5 strict
4	Archer Pull Up	Weight shifted to one arm; 3×3 per side
5	Wrist Pull Ups	False grip conditioning for muscle-ups
6	Muscle up	Strict bar or ring transition

Core & Flexibility

(Expanded to cover foundational hollow work and dynamic lifting)

Movement	Notes
Hollow body holds	Foundation of all gymnastics tension; build to 60s
L sit	Parallel bars or floor — build to 30 sec
V-Sit	Advanced L-sit with extreme hip compression
Straddle sit	Wide-leg active flexibility hold
Compact leg lifts	Strict compression work from the floor
Hanging Leg Raises	Strict toes-to-bar with zero momentum
Dragon Flag	Bench — eccentric only to start, build to full
Back Bridge	Spinal extension and shoulder mobility

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Static Levers & Ring Apparatus

The “Albedo” phase of calisthenics — manipulating the body’s center of gravity against varying leverages.

Front Lever Track

Progression	Standard
Hollow body hang	Active scapular depression on bar/rings
Front Lever tuck	Knees to chest, back parallel to floor
Advanced Tuck Front Lever	Hips open to 90 degrees

Back Lever Track

Progression	Standard
German hang	Deep shoulder extension stretch; requisite for back lever
Tuck back Lever	Knees to chest, face down
Back Lever	Full extension

Planche Track

Progression	Standard
Pseudo planche lean	Straight arm scapular protraction conditioning
Frog stand	Knees resting on elbows; balance acquisition
Tuck planche	Knees off elbows, arms locked straight
Advanced Tuck Planche	Flat back, knees extended slightly

Ring-Specific & Specialty Movements

Movement	Target / Execution
Gymnastics Swing	Core sequencing and momentum generation for ring skills
Bulgarian Dip	Wide-grip ring dip transitioning to center
Butcher’s block	Bodyweight tricep extension on rings or low bar
Elbow Lever	Balancing torso horizontally on one or both elbows
Shoulder stand	Inverted balance on rings or parallel bars
Kip Up	Explosive core-to-feet acrobatic transition
L Sit To Handstand	The ultimate press transition; pure concentric control

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Conditioning

(Add sprint, circuit, and finisher protocols here)

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Session Logs

(Add dated session records below)

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Cross-Links

• Strength Regime — loaded complement
• Bojutsu — kata practice as bodyweight conditioning
• Physical Culture index