Calisthenics

Master bodyweight strength with scalable progressions. Our Calisthenics programs build pressing, pulling, and core capabilities through structured skill ladders, from incline push‑ups and negative chin‑ups to dips, pull‑ups, and advanced levers. You will train joint‑friendly ranges, focus on high‑quality reps, and use tempo and isometrics to create meaningful tension without equipment.

Expect clear progress markers: accumulate controlled eccentric reps before transitioning to partial range, then full reps. Use rings or a sturdy bar when possible to challenge stabilization and joint alignment. Accessory work reinforces scapular control, hollow body positioning, and hip extension strength so advanced skills become achievable.

Sessions are structured for repeatability with practice sets, strength blocks, and mobility finishers. If time is tight, follow the essential movement circuit; when you have more time, add the optional skill work. Deload weeks help tendons adapt while maintaining momentum.

Track improvements by adding reps, increasing time under tension, or advancing lever length. Over time, you will develop impressive relative strength, better posture, and resilient joints, and you can train almost anywhere.

Whether your goal is your first pull‑up, a strict ring dip, or crisp handstand holds, these plans give you the roadmap to progress safely and consistently.