A Primer, Bodyweight Basics

EXAMPLE SESSION
There is a fair amount of debate about how long you should be able to hold a given position
before trying the next progression. Up to 30 seconds could be argued, but I feel once you can
do 10-15 seconds with good form, there is greater value in trying to do the next step along
simply for a shorter period of time, or by transitioning into it for little bursts.
Usually I’ll do the hardest progression I can (after I have warmed up) and work backwards
from there, (similarly to how you’d do compound exercises first in a weightlifting routine) finishing
with a max effort hold of the hardest thing I can do with solid form.
There isn’t really a one size fits all exercise routine for calisthenics, more of a pick your own
from a list of progressions/regressions based on what you’re trying to work towards or improve
on.
Here’s an example of how I would structure a back session for improving MY front lever.
Scapula pull ups 10 x 2
Skin the cat to German Hang 4 x 2
Tuck front lever 30s (to make sure we are feeling ok with the movement)
Now we are ready for the hardest thing we can do with good form!
Straddle front lever hold max effort - 15s (for me)
Single leg FL hold - 10s each leg x 2
Advanced (flat back) front lever - 30s x 2
Negative front lever 5 reps x 2
Straddle FL max hold until failure x 2
As mentioned, this is just for me and my skill level. You should regress the levers as necessary.
You should know how to do that by now if you’ve been paying attention!
My contact details can be found on the front cover if you would like to contact me about a
plan for your own progression.
At the time of writing, I am uploading calisthenics content to instagram, as well as live streaming
the majority of my sessions on twitch. Come check me out and drop me a message if
you’re interested!
46 BODYWEIGHT