CALISTHENICS

SKILLS GUIDE
STATIC SKILLS

STRENGTH DOMINANT STATICS SUMMARY

Planche 1. Work on statics progressions that you hold for 5-10 seconds with proper form.
Front Lever 2. Add dynamic exercises from the desired skill (Pull ups, push ups, raises and negatives).
Back Lever 3. Train them 2-3 times per week with an approximate of 4-6 exercises per skill. (See examples below)
Human Flag
Maltese PLANCHE WORKOUT EXAMPLE FRONT LEVER WORKOUT EXAMPLE
Victorian 1. Tuck Planche Hold (5-10 seconds) X4 1. Tuck Front Lever Hold (5-10 seconds) X4
One Arm Front Lever 2. Planche Lean (15 seconds) X4 2. Tuck Front Lever Raises (2-4) X4
One Arm Back Lever 3. Tuck L-Sit To Tuck Planche (5) X5 3. Straddle Front Lever Negatives (1) X7
4. Hollow Body Push ups (5) X5 4. Arch Back Pull Ups (5-8) X4
5. Handstand Push ups (6-10) X5 5. Hollow Body Hold (30sec) X4

MOBILITY DOMINANT STATICS SUMMARY

L-Sit 1. Keep a high frequency. 5-7 times per week. Moderate volume to have energy for every session.
V-Sit 2. Prioritize your mobility. The more open you are the easier this skills will be.
Manna 3. Include both statics (isometrics) and dynamics (concentric/eccentric) exercises.
Handstand
One Arm Handstand L-SIT WORKOUT EXAMPLE HANDSTAND WORKOUT EXAMPLE
1. L-Sit Attemps (MAX HOLD) X5 1. Handstand Attemps (10 min)
ACTIVE REST: Standing Forward Fold (1min) ACTIVE REST: Wall Shoulder Opener (1min)
2. Tuck L-Sit to L-Sit (10) X4 2. Handstand Kick Ups w/Wall (10 each side) X4
ACTIVE REST: Standing Forward Fold (1min) ACTIVE REST: Seated Forward Fold (1min)
3. Leg Raises (15) X4 3. Hollow Body Hold (30sec) X4
ACTIVE REST: Seated Forward Fold (1min)
4. Handstand Hold Chest Facing The Wall (MAX HOLD)

STRENGTH SKILLS

SKILLS SUMMARY
Handstand Push Ups 1. Work on lower progressions from the desired skill (example: Pike push ups for HSPU).
Bent Arm L-Sit to Handsatnd 2. Work on negatives. Make sure you are able to control the negatives foran aprox of 4-8 seconds.
Muscle Up 3. Train them 2-3 times per week with an aproximate of 4-6 exercises per skill. Begin with hardest exercise.
Planche Push Ups
Front Lever Pull Ups HANDSTAND PUSH UP WORKOUT EXAMPLE MUSCLE UP WORKOUT EXAMPLE
Back Lever Pull Ups 1. HSPU Freestanding (MAX REPS) X4 1. Clean Muscle Up Attemps (MAX REPS) X4
Impossible Dips 2. HSPU With Wall (MAX REPS) X4 2. Kicking Muscle Ups (MAX REPS) X4
Hefesto 3. Negative HSPU (Singles) X8 3. Negative Muscle Ups (Singles) X8
One Arm Pull Up 4. Elevated Pike Push Ups (MAX REPS) X4 4. Straiht Bar Dips (MAX REPS) X4
Tiger Bend 5. Pike Push Ups (MAX REPS) X4 5. Explosive Pull Ups (2-4) X4

DYNAMIC SKILLS (Freestyle)

SKILLS SUMMARY
Jump On The Bar 1. Practice as much as you can always being concious of your recovery.
Jump Over The Bar 2. Be safe and work with a landing mat to avoid any severe injury.
360 Muscle Up 3. Have fun :)
Swing 360
Shrimp Flip
Around The World
540

MOBILITY SKILLS

SKILLS
Pike Press To Handstand
Straddle Press To Handstand
Stalder Press To Handstand
Straight Arms L-Sit To Handstand
Scorpion Handstand
Hollow Back Handstand
SUMMARY
1. Focus on mobility!
2. Stretch prior to your training session to maximIze results.
3. Train them as frequently as you can. Start with 3-4 times/week and build your way up to 6-7 times/week.
PRESS TO HANDSTAND WORKOUT EXAMPLE STRAIGHT ARMS L-SIT TO HS WORKOUT EXAMPLE
1. Straddle Press Attemps (Singles) X8 1. L-Sit To Handstand Attemps (Singles) X8
ACTIVE REST: Standing Straddle Forward Fold (1min) ACTIVE REST: Wall Shoulder Opener (1min)
2. Handstand Pike Negatives With Wall (10) X4 2. Handstand To L-Sit (Singles) X8
ACTIVE REST: Seated Straddle Forward Fold (1min) ACTIVE REST: Seated Forward Fold (1min)
3. Pike Walks (15) X4 3. L-Sit Hold (MAX HOLD) X4

·@GaboSaturno