Calisthenics is learned in layers: control → strength → fundamentals → skills. Each rung below exists because the one above it needs the strength, range and tension it builds.
Begin hereThe roadmap
Skipping stages often leaves strength or control gaps. Build the base first.
Stage 1
Joints, scapular control, core tension, basic push / pull / legs.
Before anything looks impressive, your shoulders, elbows and wrists need to tolerate load. Hangs, planks, incline push-ups and squats come first.
Start hereStage 2
Clean push-up, pull-up, dip, pike press, squat and hollow-body work.
Full range, no sagging hips, no kipping. Every advanced skill is just these patterns under harder leverage.
Build nextStage 3
Straight-arm strength, compression, balance, explosive pull, single-leg control.
Now you train the qualities a skill needs: tuck holds, L-sits, wall handstands, explosive pull-ups and pistol progressions.
Unlock after fundamentalsStage 4
Advanced targets: handstand, front lever, back lever, planche, muscle-up and human flag.
Skills are the result of stages 1-3, not a shortcut past them. Train them fresh, in low volume, with honest form.
AdvancedBefore you chase skills
Approximate readiness targets — guidance, not medical requirements. Comfortable control and clean reps matter more than hitting a number quickly.
Push
8-15 controlled incline or full push-ups
Whole body tense, elbows tracking back, chest to the same depth each rep.
Pull
20-40s dead hang + 8-12 inverted rows
Build the hang and the row before chasing strict pull-ups.
Core
20-40s hollow-body hold
Low back flat on the floor. If it arches, shorten the lever.
Legs
15-20 bodyweight squats + 8-10 split squats per side
Heel down, knee tracking, no wobble at the bottom.
Shoulders / scapulae
10 scapular pull-ups + 10 scapular push-ups
Scapular control helps you manage shoulder position as straight-arm demands increase.
Good target before progressing — quality first. If a rep looks different from the last one, that is your signal to stay another week.
Choose your skill path
Every track is a real ladder from its first regression to the full skill.
Your ladder
Locked rungs stay visible on purpose — you should be able to see where this ends.
Back Lever ladder
Step 1 of 4
0 of 4 rungs cleared. Step 1 is your starting position by default, not a mastered step.
Why it matters: Your entry point. Own the position first — it teaches the joint and tension control every later back lever step is built on.
Unlock: 3 x 5 slow reps
Easier: this is the starting point · Next: Tuck Back Lever
Why it matters: Base work. Builds the range and control you need before load goes up, and prepares Straddle Back Lever.
Unlock: 3 x 20s hold
Easier: Skin the Cat · Next: Straddle Back Lever
Why it matters: Strength phase. Cleaner reps here mean less compensation later in Full Back Lever.
Unlock: 3 x 12s hold
Easier: Tuck Back Lever · Next: Full Back Lever
Why it matters: Strength phase. Cleaner reps here mean less compensation later in Full Back Lever.
Unlock: 3 x 8s hold
Easier: Straddle Back Lever · Next: full skill reached
Practice this level
One regression, your current rung and the next one — timed.
Back Lever circuit
Circuit timer
Skin the Cat
Round 1 of 3
Beeps at 3·2·1 and on every work / rest switch.