Exercise Progressions

Master exercises step by step. Each progression takes you from the easiest variation to the most advanced.

Grouped by what the movement does — what you pull, what you push — and ordered from the most approachable ladder to the most demanding.

⬆ Pulling

Back, biceps, grip — everything that brings the load toward you. 4 progressions
⬆

Pull Up

11 steps · skill 4/10

Progress from basic hanging to a full one-arm pull-up. Build pulling strength through increasing leverage demands.

Ends at: One-Arm Pull-up

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⬆

Muscle Up

6 steps · skill 7/10

Get over the rings: false grip, then pulling power, then the transition that turns a pull-up into a muscle-up.

Ends at: Ring Muscle-up

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⬆

Back Lever

6 steps · skill 8/10

Progress towards a full back lever through increasingly extended positions.

Ends at: Back Lever

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⬆

Front Lever

6 steps · skill 8/10

Master the front lever by progressively extending your body against gravity.

Ends at: Front Lever

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⬇ Pushing

Chest, shoulders, triceps — everything that drives the load away. 5 progressions
⬇

Push Up

11 steps · skill 3/10

Build upper body pushing strength from wall push-ups to the one-arm push-up.

Ends at: One-Arm Push-up

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⬇

Dips

9 steps · skill 4/10

Develop pushing strength through progressively harder dip variations.

Ends at: Straight Bar Dip

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⬇

Handstand

8 steps · skill 6/10

Progress to a freestanding handstand and handstand walking.

Ends at: Handstand Walk

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⬇

Handstand Push-up

6 steps · skill 8/10

Build overhead pressing strength towards a full freestanding HSPU.

Ends at: Strict Handstand Push-up

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⬇

Planche

5 steps · skill 10/10

Build straight-arm pushing strength towards a full planche hold.

Ends at: Full Planche

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⭕ Rings

Straight-arm strength on an unstable base: adductors, biceps and shoulder stabilisers as much as the pressing muscles. 2 progressions
⭕

Ring Foundations

8 steps · skill 5/10

Own the rings: build a stable support, then open the shoulders through the inversion line that every ring skill is built on.

Ends at: Ring Shoulder Stand

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⭕

Iron Cross

5 steps · skill 10/10

The classic rings feat. Build straight-arm strength until you can hold the body between the rings with the arms horizontal.

Ends at: Inverted Cross

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◆ Core

Whole-body tension: compression, straight-body holds, levers. 4 progressions
◆

Hollow Body

5 steps · skill 3/10

Build the foundational gymnastic hollow body position for all skills.

Ends at: Hollow Rocks

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◆

L-Sit

6 steps · skill 5/10

Develop extreme core and hip flexor strength through sustained holds.

Ends at: Manna

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◆

Dragon Flag

5 steps · skill 6/10

Progress from basic crunching to Bruce Lee's iconic dragon flag.

Ends at: Dragon Flag

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◆

Human Flag

5 steps · skill 8/10

Master the human flag hold on a vertical pole through progressive loading.

Ends at: Full Human Flag

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🦵 Legs

Squat patterns, from a chair stand to a weighted pistol. 1 progressions
🦵

Squats

9 steps · skill 5/10

Build leg strength from basic sitting to the one-legged pistol squat.

Ends at: Weighted Pistol Squat

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