Exercise Progressions

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

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

Develop pushing strength through progressively harder dip variations.

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

Progress to a freestanding handstand and handstand walking.

Build overhead pressing strength towards a full freestanding HSPU.

Develop extreme core and hip flexor strength through sustained holds.

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

Progress towards a full back lever through increasingly extended positions.

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

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

Build the foundational gymnastic hollow body position for all skills.

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

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

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

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