If you ever feel stuck in calisthenics, or unsure where to start, it almost always comes back to three foundational movements. The push-up. The pull-up. The squat. Mastering these with the right progressions is how you unlock skills like the muscle-up, one-arm push-up, and pistol squat. Here’s the simple rule that applies to all three. You always want to use the hardest version you can do cleanly. If you can do at least 6 good reps and work toward 8–12, you’re in the right place. Once you can hit that range, you progress. — Push-Up Progressions 💪 You start higher and work your way lower. • Wall, rail, or table push-ups • Knee push-ups (full range, chest to floor) • Negatives (slow down, knees up) • Full push-ups Once full push-ups are solid, you move toward strength asymmetry. • Diamond push-ups • Archer push-ups (side to side, uneven loading) • One-arm push-up negatives • Full one-arm push-up Pike push-ups are NOT a push-up progression. They are a vertical push for handstand push-ups. Different goal, different muscles. — Pull-Up Progressions 🧲 Pull-ups are harder for most people, so the progressions matter. • Inverted rows (the more horizontal, the harder) • Jackknife pull-ups (legs help less, arms do more) • Assisted pull-ups (bands, chair, or box) • Negative pull-ups (slow and controlled) • Full pull-ups Scapula pull-ups are great, but not a main progression. Use them as warm-ups or accessory work. From full pull-ups, your path splits. If your goal is one-arm pull-ups • Archer pull-ups • Assisted one-arm pull-ups • One-arm negatives If your goal is muscle-ups • High pull-ups (chest to bar and above) • Explosive pull-ups • Weighted pull-ups — Squat & Pistol Squat Progressions 🦵 Before pistols, you need a deep squat. If depth or mobility is missing, start here. • Assisted squats or split squats • Deep squat holds • Bulgarian split squats Once depth is solid, pistol work begins. • Box pistols (hover, don’t sit) • Assisted pistols (holding support)

If you want to get into calisthenics but feel overwhelmed by exercises, plans, and conflicting advice, you’re not alone. And if your goal isn’t just strength, but also: • Handstands • Skills • Freedom of movement • Body control Then most beginner calisthenics plans don’t quite fit. After coaching hundreds of athletes in hybrid calisthenics and other bodyweight disciplines, here’s how to actually get started, step by step. 🧠 Phase 1: Train the Habit (Not the Body) This phase has almost nothing to do with fitness. It’s about consistency. Discipline isn’t something you “have”. It’s a habit you build. No one calls brushing their teeth discipline. It’s just something you do. So Phase 1 is about making movement part of who you are. ✅ The Rule Pick something so easy you can’t fail. Example: • 1 push-up per day That’s it. You’re training the habit, not the muscles. Most people move past this phase in 1–2 weeks, but it removes friction, builds momentum, and sets the foundation for everything else. 🏋️ Phase 2: Full-Body Strength Basics Now we turn this into a real workout. Every beginner program needs just three movement patterns: • Push • Pull • Legs One exercise from each gives you a full-body workout. 🔁 What This Looks Like • Push-up variation • Pull-up variation • Squat variation Progressions matter more than exercises. Examples: • Push-ups: wall → incline → knees → floor • Pull-ups: horizontal rows → jackknife → assisted pull-ups • Legs: squat → Cossack → pistol progressions Do each exercise to near failure. If you’re between 6–30 reps, you’re in a good range. Cycle through them 2–3 times. That’s it. 🔄 Phase 3: Expand Strength Patterns Now we add new movement directions. Strength isn’t just push, pull, squat. ➕ What Gets Added • Vertical push (pike push-ups → handstand prep) • Vertical pull (assisted pull-ups → pull-ups) • Hinge (glute bridges → single-leg → Nordic progressions) This is where workouts become more personalized. You can structure training as:

This group is for active athletes, not silent ghosts. If you stay inactive and don’t reach Level 2 (5 points)… 👉 You will be removed from the group. The good news? It’s very easy to stay if you take action. ✅ Step 1: Introduce Yourself! First, you'll make a post here to introduce yourself: Click Me :) 1️⃣ What is your Instagram so we can all follow each other? 2️⃣ What is your current goal? 3️⃣ What skill do you want to master in the future? 4️⃣ Choose a GIF that represents you, your goals, or just something totally random 😄 ✅ Step 2: Reach Level 2 (Stay in the Group) To stay in the group, you must reach Level 2 = 5 points You can earn points when other like or comment your stuff. It only takes a few minutes to contribute something real. If you don’t participate and don’t reach Level 2… 👉 You will be removed. ✅ Step 3: Explore the Free Resources! 👉 [Click here to finish the introduction course to get more free stuff] There, you will find: - How to get the most out of this community - Training Plan - And More!