Pull Push Legs Core Handstand Lateral Pull7 steps · 37 movements
Grip and shoulder tolerance, nothing else. Feet supported takes weight off without changing the position.
Bar hang, feet supported on the ground
Take only as much weight off as you need
Take a bar at about head height, hands shoulder width, and let your feet stay on the floor. Take only as much weight off your feet as you can hold with a relaxed neck and active shoulders. This is a grip and shoulder exercise. Increase it by taking weight off, not by hanging longer in pain. look it up Dead hang
Feet clear, shoulders relaxed
Hang from the bar with your feet clear of the floor and your arms straight. Shoulders pulled down away from your ears rather than shrugged up into them. Both hands stay on the bar. Timing stops the moment either one lets go. look it up If you cannot get to the equipment Inverted rows, feet on the floor, on a TRX, rings or under a table
Chest to the handles, body in one line. This is the pulling pattern
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up Band pull-aparts
Shoulders down and back, arms straight
look it up Towel or band grip hold, hardest tension you can hold
Grip is half of what a dead hang tests and it trains anywhere
look it up Inverted rows, feet walked further forward
Steeper angle, more of your weight
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up
White 00 Initiate to Green 01 Apprentice
1 strict pull-up
secure bar, optional low bar or rings for rows 1 challenge of work
The first pull-up is built from negatives and rows, not from failed attempts at the bar.
Scapular pulls from a dead hang
Shoulders down and back, arms stay straight
From a straight-arm hang, pull your shoulder blades down and together without bending your elbows. You will move a few centimetres and that is the whole range. Straight arms are what make it work. look it up Inverted rows, feet on the floor
Chest to the bar, body in one line
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up Pull-up negatives, 5 sec lower
Jump or step to the top, lower under control
Get your chin above the bar however you like, by jumping or stepping up. Lower yourself over five seconds under full control, all the way to straight arms. If the last part drops rather than lowers, that is the part that needs the work. look it up Foot-assisted pull-ups
One foot on a box, use as little as you can
look it up Strict pull-up
GRADED. Full dead hang to chin clearly above the bar, no kip
One clean rep from a dead hang to chin over the bar and back down. look it up If you cannot get to the equipment Inverted rows, feet on the floor
Chest to the handles, body in one line
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up Inverted rows, feet elevated
Closer to horizontal, closer to a pull-up
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up Band lat pulldowns, band anchored high
Elbows to the ribs, not the hands to the chest
look it up Inverted rows, one and a half reps
Full pull, half down, full pull again
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up Isometric row hold at the top
Hold where a pull-up is hardest
look it up
Singles across a session build the same strength as sets, without grinding.
Strict pull-ups as singles, total across the session
Rest fully between each
look it up Strict pull-ups, unbroken
Full lockout at the bottom of every rep
Strict form, and the set runs without letting go of the bar between reps. look it up Pull-up negatives, 5 sec lower
Adds the strength that turns 2 into 3
Get your chin above the bar however you like, by jumping or stepping up. Lower yourself over five seconds under full control, all the way to straight arms. If the last part drops rather than lowers, that is the part that needs the work. look it up
A rep ladder. Volume across sets is what moves the top set, not chasing the top set every session.
Strict pull-ups
Same quality in the last set as the first
Strict form, and the set runs without letting go of the bar between reps. look it up Strict pull-ups, unbroken
Straight arms at the bottom every rep
Strict form, and the set runs without letting go of the bar between reps. look it up Pull-ups, unbroken
GRADED. Set ends when either hand leaves the bar
look it up
Blue 03 Athlete to Maroon 04 Contender
1 muscle-up
secure bar, a box for assisted work 4 challenges of work
The muscle-up is usually lost at the transition, not the pull. Straight bar dips build the half most people are missing. On a bar, kipping is accepted.
Chest-to-bar pull-ups
Contact the bar, not near it
A strict pull-up that finishes with your chest touching the bar rather than your chin clearing it. Pull higher than you think you need and lean back slightly at the top. look it up Explosive pull-ups, hands leave the bar at the top
Pull through, do not stop at the chin
A strict pull-up driven hard enough that your hands come off the bar at the top. Catch and lower under control. Stop the set as soon as the catch stops being controlled. look it up Straight bar dips
This is the transition strength
From the top of a bar, arms straight and the bar at hip level, lower until your shoulders drop below your hands. Lean forward a little as you lower rather than staying vertical. look it up Pulls to sternum height
Height is what buys you the transition
look it up Box-assisted muscle-ups
Feet on the box only to start the pull
look it up Muscle-up negatives
Lower slowly through the transition
look it up Muscle-up
GRADED. Kipping accepted on a bar, strict required on rings
look it up
Reps need not be consecutive, but coming off the bar ends the set. Train staying on.
Muscle-up singles, total across the session
Quality every rep
look it up Muscle-ups, unbroken
Rest in the support at the top, do not drop off
look it up Muscle-ups
GRADED. Resting in a hang or support is allowed, dropping off ends the set
look it up
A volume step. Grip and elbows decide this one, so build total reps per session before top sets.
Muscle-ups, total across the session
Spread across sets
look it up Muscle-ups
GRADED. One set, staying on the bar throughout
look it up
Support work
Beside the graded movement
These sit next to the main movement in a session. They are not
graded and they are what keeps the family moving on the days the graded rung
is not the point.
Scapular pulls
Shoulders down and back, arms straight
From a straight-arm hang, pull your shoulder blades down and together, then let them rise again. Elbows stay locked. The movement is a few centimetres and that is correct. look it up Active hang
Shoulders pulled down away from the ears
Hang from the bar and pull your shoulders down away from your ears without bending your arms. Different from a dead hang, where the shoulders are relaxed. Here they are working. look it up Inverted rows
Chest to the bar, body in one line
Set a bar at hip height, hang underneath it with your body in one line and heels on the floor. Pull your chest to the bar and lower under control. Walk your feet further forward to make it harder. look it up Push7 steps · 28 movements
Raising the hands removes load while keeping the full body line. Knee push-ups are not used, they shorten the lever and take the trunk out.
Push-ups, hands on a wall
Body in one line from head to heel
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up Push-ups, hands on a high surface
Chest to within a fist of the surface
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up Push-ups, hands raised to kneecap height
Feet on the floor, hips do not lead
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up
White 00 Initiate to Green 01 Apprentice
10 push-ups, unbroken
floor, a surface you can lower 1 challenge of work
Lower the surface, do not change the movement.
Push-ups, hands raised to kneecap height
Build reps before lowering
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up Push-ups, hands on a lower surface
Same line, more load
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up Push-ups on the floor
Hands under the shoulders
Hands under your shoulders, body in one line from head to heel. Lower until your chest is close to the floor and press back up without your hips sagging or piking. look it up Push-ups, unbroken
GRADED. A rep does not count if the hips sag or pike
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up
Green 01 Apprentice to Yellow 02 Builder
6 dips, unbroken
dip equipment, secure and stable 1 challenge of work
Equipment arrives here. The support hold comes before any reps, because most first dips fail at the shoulder, not the triceps.
Bench dips, feet on the floor
Shoulders below elbows
Hands on a bench behind you, legs out in front, lower until your upper arms are about parallel. Keep your back close to the bench rather than drifting away from it. look it up Support hold at the top of the bars
Arms locked, shoulders down
On parallel bars, arms locked straight, shoulders pushed down away from your ears. This is the position every dip starts and finishes in. Being solid here makes the dip easier. look it up Dip negatives, 5 sec lower
Control all the way to the bottom
Start at the top of the bars with straight arms, then lower over five seconds. Get back to the top however you like. Only the lowering is the exercise. look it up Dips
No kip, no leg drive
From a support hold, lower until your shoulders are below your elbows, then press back up. The set runs without stopping at the top for a rest. look it up Dips, unbroken
GRADED. Shoulders pass below the elbows, arms return to lockout
From a support hold, lower until your shoulders are below your elbows, then press back up. The set runs without stopping at the top for a rest. look it up
The lean is a position, not an exercise. Shoulders must stay in front of the hands the whole time.
Plank with shoulders shifted forward of the hands
Hips no higher than shoulders
From a straight-arm plank, shift your weight forward so your shoulders sit in front of your hands. The further forward you go, the harder it gets. Keep the body in one line as you shift. look it up Planche lean
Arms straight, hips and heels in one line
Straight-arm plank, then lean forward until your shoulders are well in front of your hands. Hands turned out is fine and usually kinder on the wrists. The lower back is where this is felt first. Squeeze your glutes and stop when the hips sag. look it up Pseudo planche push-ups
Hands by the ribs, shoulders forward
Start in the planche lean position and do a push-up from there, shoulders staying ahead of the hands. Short range at first is correct. Depth comes after the lean is comfortable. look it up
Wrists are the usual limiter before the shoulders are. Parallettes are allowed and most people should use them.
Planche lean
Surplus in the lean before leaving the ground
Straight-arm plank, then lean forward until your shoulders are well in front of your hands. Hands turned out is fine and usually kinder on the wrists. The lower back is where this is felt first. Squeeze your glutes and stop when the hips sag. look it up Tuck planche, feet light on the ground
Hips at or above shoulder height
look it up Tuck planche
Whole body off, knees tucked
look it up
Opening the hips is the job. Negatives build the shape faster than holds at this stage.
Advanced tuck planche
Back flat, hips open to about ninety degrees
look it up Advanced tuck planche negatives
Open from tuck, hold, return
look it up
The largest leverage jump in the Push column. Expect this to take longer than everything before it combined.
Straddle planche negatives
Lower from a support to horizontal
look it up Straddle planche
Legs straight and wide, body horizontal
look it up
Support work
Beside the graded movement
These sit next to the main movement in a session. They are not
graded and they are what keeps the family moving on the days the graded rung
is not the point.
Push-ups, hands raised
Raise the hands until the body line holds
Hands elevated on any stable surface, body in one line, chest to the surface and back up. look it up Plank, shoulders over the hands
Hips level, one line
Forearms on the floor, elbows under shoulders, body in one line from head to heel. The only one in this family that asks nothing of the wrists. look it up Support hold on bars or rings
Arms locked, shoulders down
On parallel bars or rings, arms locked straight, shoulders pressed down away from your ears. On rings, turn the palms slightly out and fight the wobble rather than gripping harder. look it up Wall-supported lean
Shoulders in front of the hands
Straight-arm plank with your feet against a wall, then shift your shoulders forward of your hands. The wall stops your feet sliding so you can lean further than you could on the floor. look it up Legs7 steps · 28 movements
Below White to White 00 Initiate
30 bodyweight squats, unbroken
floor, optional box 1 challenge of work
Depth first, reps second. The box guarantees depth and removes the argument.
Bodyweight squats to a box at knee height
Touch and stand, do not rest on the box
look it up Bodyweight squats
No box. Hip crease below the top of the knee
Feet about shoulder width, toes turned out a little, weight through the middle of the foot. Sit down to a depth you can control and stand up without the knees falling inward. look it up Bodyweight squats, unbroken
GRADED. Unbroken means you do not stop moving
Feet about shoulder width, toes turned out a little, weight through the middle of the foot. Sit down to a depth you can control and stand up without the knees falling inward. look it up
This step is ankle mobility, not strength. A lifting heel here is the thing that stops a pistol two ranks later.
Deep squat hold, heels down, feet shoulder width
Heels stay flat. Hold the bottom.
Sit into the bottom of a squat and stay there, heels flat on the floor. Hold something in front of you if you need to. Heels down matters more than hands free. look it up Feet-together squats, holding support
Hold a doorframe only for balance, not for load
Feet together, no support, and the set runs without stopping at the top or the bottom. look it up Feet-together squats
No support. Heels flat throughout
Feet together, no support, and the set runs without stopping at the top or the bottom. look it up Feet-together squats, unbroken
GRADED. A lifting heel does not count as a rep
Feet together, no support, and the set runs without stopping at the top or the bottom. look it up
First time you carry real load on one leg. The split squat is the bridge and it is not graded.
Split squats each leg
Back knee close to the floor, torso upright
One foot forward, one back, feet about hip width apart rather than on a tightrope. Lower straight down until the back knee is close to the floor, torso upright. The front heel stays down the whole time. If it lifts, take a slightly longer stance. look it up Box pistols each leg, box above knee height
Free leg forward and off the floor the whole time
One more small drop in box height. Small steps here are the whole method. look it up Box pistols each leg, box at knee height
GRADED. No bounce off the box, no hand down
One more small drop in box height. Small steps here are the whole method. look it up
The route is lowering the box, not adding a new exercise. Drop it a few centimetres at a time.
Box pistols each leg, box at knee height
Build reps before you lower anything
One more small drop in box height. Small steps here are the whole method. look it up Box pistols each leg, box 5 to 10 cm lower
Same rules, lower target
One more small drop in box height. Small steps here are the whole method. look it up Box pistols each leg, box 15 to 20 cm lower
Control the descent, do not drop onto it
One more small drop in box height. Small steps here are the whole method. look it up Pistol negatives each leg, 5 sec lower
Lower under control, stand up any way you like
Stand on one leg, free leg forward, and lower yourself over five seconds to the bottom. Get back up any way you like, including both feet. Only the way down is the exercise. look it up Full pistols each leg
GRADED. No box, no hands, free leg clear of the floor
One leg, all the way down and all the way up, with the free leg held clear of the floor throughout. Arms out in front help the balance and are allowed. look it up
Same movement, more of it. This is a volume step, so treat it like a rep ladder.
Full pistols each leg
Clean singles before sets
One leg, all the way down and all the way up, with the free leg held clear of the floor throughout. Arms out in front help the balance and are allowed. look it up Full pistols each leg, 3 sec descent
Tempo. Control is what adds reps later
One leg, all the way down and all the way up, with the free leg held clear of the floor throughout. Arms out in front help the balance and are allowed. look it up Full pistols each leg, 2 sec pause at the bottom
The bottom is where reps are lost
One leg, all the way down and all the way up, with the free leg held clear of the floor throughout. Arms out in front help the balance and are allowed. look it up Full pistols each leg, heel slightly elevated
Elevation buys depth while ankles catch up
One leg, all the way down and all the way up, with the free leg held clear of the floor throughout. Arms out in front help the balance and are allowed. look it up Full pistols, total across the session, each leg
Volume in sets of 2 or 3, not one long set
look it up
Maroon 04 Contender to Brown 05 Elite
5 shrimp squats each leg
floor, a pad for the rear knee 7 challenges of work
New movement. The shrimp loads the quad through a different range and most people need the knee pad early.
Assisted shrimp squats each leg, fingertips on support
Rear knee touches the floor
look it up Shrimp squats each leg
No support, rear foot held behind
look it up
A pistol with more range. Start on a low surface and raise it.
Deficit pistols each leg, 5 cm surface
Free leg drops below the standing foot
look it up Deficit pistols each leg, 10 cm surface
Keep the free leg straight and clear
look it up Deficit pistols each leg
GRADED. Full range, no support
look it up
Support work
Beside the graded movement
These sit next to the main movement in a session. They are not
graded and they are what keeps the family moving on the days the graded rung
is not the point.
Deep squat hold
Heels down as far as they go
Sit into the bottom of a squat and stay there, heels flat on the floor. Hold something in front of you if you need to. Heels down matters more than hands free. look it up Walking lunges
Controlled, full extension at the top
Step forward and lower until the back knee is close to the floor, then step through to the other side. Torso upright and the front knee tracking over the foot rather than falling inward. look it up Bulgarian split squats each leg
Torso upright, rear knee low
Rear foot up on a bench or a chair, front foot far enough forward to lower straight down. Torso upright, rear knee travels toward the floor. Most of the load stays on the front leg. look it up Core7 steps · 29 movements
The lower back staying flat on the floor is the whole standard. Everything else is detail.
Dead bugs, lower back pressed flat
If the back lifts, the rep does not count
Lie on your back, knees over hips, arms straight up toward the ceiling. Press your lower back into the floor and keep it there, then extend one arm and the opposite leg away. The moment your back lifts off the floor, the rep has stopped counting. Shorten the reach rather than the set. look it up Tuck hollow hold, heels light on the floor
Shoulders lifted, back flat
The same shape, but your heels stay resting lightly on the floor rather than lifted. It is the easier version on purpose. Use it to keep the lower back flat for longer. look it up Tuck hollow body hold
Knees above hips, feet off
On your back, lower back pressed flat into the floor, knees and hips bent. Lift your head, shoulders and feet a little way off the floor and hold that shape. The flat lower back is the whole exercise. If it arches, bring your knees closer in. look it up
The column moves from the floor to the bar here. Grip often gives out before the core does, so hang work carries over.
Hanging knee raises
Knees to at least hip height
Hang with straight arms, then raise both knees to at least hip height. Lower under control rather than dropping. The way down is most of the work. If you are swinging, you are using the swing. Pause at the bottom and start the next one from still. look it up Hanging tuck hold
Knees stay above the hips
Hang from the bar with your arms straight and your shoulders active, not slumped into the joint. Draw both knees up together until your thighs are past parallel, and stop swinging before you start counting. Most people lose this in the shoulders rather than the abs. If your shoulders creep to your ears, the set is over. look it up If you cannot get to the equipment Hollow body hold
Lower back flat on the floor. This is the hanging tuck lying down
look it up Lying leg raises, lower back pressed flat
If the back lifts, the rep does not count
look it up Hollow rocks
Small rocks, back stays flat
look it up
A time step on the same movement. Leg raises add the strength that extends the hold.
Hanging tuck hold
Same position, longer
Hang from the bar with your arms straight and your shoulders active, not slumped into the joint. Draw both knees up together until your thighs are past parallel, and stop swinging before you start counting. Most people lose this in the shoulders rather than the abs. If your shoulders creep to your ears, the set is over. look it up Hanging leg raises
Controlled, no swing
Same hang as the knee raise, but the legs stay straight throughout. Raise to at least hip height, lower slowly, and do not let the bar swing carry you. Tight hamstrings will limit this before your abs do. That is normal and it improves. look it up If you cannot get to the equipment Hollow body hold
The floor version of the same hold
look it up Lying leg raises, slow lower
Five seconds down on every rep
look it up Hollow body hold, arms overhead
Longer lever, harder position
look it up V-ups
Controlled, back flat at the bottom
look it up
First skill in the column. Negatives and the inverted hang teach the shape before the hold is possible.
Inverted hang, hips above shoulders
Get used to being upside down under the bar
From a hang, pull your knees up and keep going until your hips are above your shoulders. Grip hard and keep your elbows slightly bent. Come down the way you went up rather than dropping. look it up Tuck front lever negatives
Lower from inverted to horizontal under control
Start in the inverted hang, then lower slowly into the tuck front lever position and past it. Count the lower rather than the hold. Slow is the point and three seconds of control beats ten of falling. look it up Tuck front lever
Back flat, shoulders and hips level
From an inverted hang, lower until your back is flat and horizontal with your knees tucked to your chest. Arms stay straight and your shoulders pull down and back. Bent arms turn it into a different exercise. If your hips sag below your shoulders, tuck tighter rather than holding on longer. look it up
Opening the hips while keeping the back flat. A rounded back looks like progress and is not.
Tuck front lever
Surplus before opening
From an inverted hang, lower until your back is flat and horizontal with your knees tucked to your chest. Arms stay straight and your shoulders pull down and back. Bent arms turn it into a different exercise. If your hips sag below your shoulders, tuck tighter rather than holding on longer. look it up Tuck front lever raises
From hang to horizontal and back
From the tuck front lever, pull back up to the inverted hang and lower again under control. Straight arms throughout. The pull comes from the shoulders and lats, not the elbows. look it up Advanced tuck front lever
Hips open to about ninety degrees, back flat
look it up
Legs straighten and widen. Straddle width is the dial, narrow it slowly.
Straddle front lever negatives
Lower to horizontal with legs straight
look it up Straddle front lever
Body horizontal and level, legs wide
look it up
Closing the straddle is the whole step and it is a large leverage jump.
Half lay front lever, one leg extended
Alternate legs
look it up Full front lever negatives
Legs together, lower under control
look it up Full front lever
Straight and level from shoulders to heels
look it up
Support work
Beside the graded movement
These sit next to the main movement in a session. They are not
graded and they are what keeps the family moving on the days the graded rung
is not the point.
Hollow hold
Lower back flat on the floor
On your back, lower back flat, arms and legs extended away from each other. Only as long as you can keep the back flat. Bend the knees to make it easier. look it up Front lever raises
Tuck as tight as you need to
From a hang, pull your body up to horizontal with straight arms, then lower under control. Tuck the knees as much as you need. Straight arms matter more than straight legs. look it up Handstand7 steps · 26 movements
Below White to White 00 Initiate
30 sec plank
floor, optional raised surface 1 challenge of work
A plank, nothing more. Raising the forearms takes load off without breaking the line.
Plank, forearms raised to kneecap height
One line from head to heel
Forearms on the floor, elbows under shoulders, body in one line from head to heel. The only one in this family that asks nothing of the wrists. look it up Plank, forearms on a lower surface
Hips level
Forearms on the floor, elbows under shoulders, body in one line from head to heel. The only one in this family that asks nothing of the wrists. look it up Plank on the floor
Forearms under the shoulders
look it up Plank
GRADED. Timer ends when the hips drop or pike out of line
Forearms on the floor, elbows under shoulders, body in one line from head to heel. The only one in this family that asks nothing of the wrists. look it up
Chest to wall is required at Green and Yellow because it teaches the straight line. Back to wall does not satisfy this standard.
Wrist preparation, both directions
Do this before every handstand session, always
On all fours, fingers forward, rock gently forward and back over the heels of your hands. Then turn the hands so the fingers point back toward your knees and repeat gently. This goes before anything overhead, every session. It is the joint that complains last and settles slowest. look it up Pike hold, hands on the floor, hips high
Weight moving over the hands
Hands on the floor, feet walked in toward them, hips pushed high so you make an upside-down V. Push the floor away and let your head sit between your arms rather than hanging below them. Bend the knees as much as you need. Hips high matters more than straight legs. look it up Walk the feet part way up the wall, chest facing it
Arms straight the whole time
Hands on the floor facing away from a wall, then walk your feet up it a little way. Go only as far up as you can come back down from under control. You choose the height. look it up Chest-to-wall handstand
GRADED. Chest and thighs face the wall, body stacked
Walk your feet up the wall until your chest faces it and your hands are close in. This is the straighter and harder position of the two, and the one that builds the freestanding shape. look it up
A time step. Shoulders and wrists are the limiter, so short frequent sets beat long rare ones.
Chest-to-wall handstand
Ribs down, do not arch
Walk your feet up the wall until your chest faces it and your hands are close in. This is the straighter and harder position of the two, and the one that builds the freestanding shape. look it up
The wall position changes here. Back to wall is what you kick up into, and it is the direct preparation for freestanding at Maroon.
Chest-to-wall handstand
Build the line before switching sides
Walk your feet up the wall until your chest faces it and your hands are close in. This is the straighter and harder position of the two, and the one that builds the freestanding shape. look it up Kick-up to the wall, back facing it
Controlled kick, no crashing
Hands about a hand's span from the wall, kick one leg up and let your back settle against it. Practise the coming down as much as the going up. look it up Back-to-wall handstand
Hips stacked over shoulders, shoulders over hands
Kick up so your back is to the wall, hands a short distance from it, body as straight as you can make it. Push the floor away through the shoulders and look at the floor between your hands. look it up
Blue 03 Athlete to Maroon 04 Contender
10 sec freestanding handstand
floor, optional parallettes 4 challenges of work
Balance is a skill, not a strength. Frequency beats duration, and the fingers do the correcting.
Back-to-wall shoulder taps
Each side. Shifting weight is the skill
From a back-to-wall handstand, shift your weight onto one arm and tap the opposite shoulder. Small taps first. One hand is taking everything while the other moves. look it up Toe pulls and heel pulls off the wall
Find the balance point, do not hold it yet
From a chest-to-wall handstand, take your toes off the wall for a moment, then your heels. This is how you find balance without leaving the wall. A second at a time is plenty. look it up Kick-up to balance, freestanding attempts
Short attempts, many of them
Away from the wall, kick up with the intention of stopping rather than going over. Bail out to the side rather than folding forward, and practise the bail before you need it. look it up Freestanding handstand
Fingers correct, not the hips
Balanced on your hands away from any wall, body stacked, correcting through the fingers. Fresh or not at all. A tired handstand teaches you a tired handstand. look it up
Maroon 04 Contender to Brown 05 Elite
30 sec freestanding handstand
floor, optional parallettes 7 challenges of work
A time step built on consistency of entry. If the kick-up is inconsistent, the hold will be too.
Freestanding handstand
Consistent entry every attempt
Balanced on your hands away from any wall, body stacked, correcting through the fingers. Fresh or not at all. A tired handstand teaches you a tired handstand. look it up
Brown 05 Elite to Black 06 Master
1 press to handstand, 2 sec hold
floor, optional parallettes 14 challenges of work
Compression and straight-arm strength, not balance. The press is the most watchable standard in the system and the slowest to build.
Freestanding handstand
Surplus balance first
Balanced on your hands away from any wall, body stacked, correcting through the fingers. Fresh or not at all. A tired handstand teaches you a tired handstand. look it up Seated pike compression lifts
Lift the heels off the floor with straight legs
Sit with straight legs, hands on the floor beside your hips, and lift your heels off the floor. This is the strength that gets your legs up in a press later. look it up Straddle leg lifts to toes leaving the floor
Shoulders forward over the hands
look it up Negative press, lower from handstand to straddle
Slow, no jumping back down
look it up Press to handstand, 2 sec hold
GRADED. No jump, no kip, hold 2 seconds at the top
look it up
Support work
Beside the graded movement
These sit next to the main movement in a session. They are not
graded and they are what keeps the family moving on the days the graded rung
is not the point.
Plank, forearms on the floor
One line from head to heel
Forearms on the floor, elbows under shoulders, body in one line from head to heel. The only one in this family that asks nothing of the wrists. look it up Wall walk, chest to the wall
Walk in only as far as is comfortable
Start in a plank with your feet on the wall, then walk your hands in as your feet walk up. Go in only as far as you can walk back out of. Coming down is half the exercise. look it up Back-to-wall shoulder taps each side
Shifting weight is the skill
In a back-to-wall handstand, shift onto one arm and tap the opposite shoulder, then swap. Move slowly. If you are falling into each tap you are shifting too far. look it up Kick-up to balance
Short attempts, many of them
Away from the wall, kick up with the intention of stopping rather than going over. Bail out to the side rather than folding forward, and practise the bail before you need it. look it up Lateral7 steps · 34 movements
Below White to White 00 Initiate
15 sec side plank each side
floor, optional raised surface 1 challenge of work
Raising the forearm takes load off without breaking the body line. The bottom knee does the same job and needs no equipment at all, which is why it opens the step.
Side plank each side, bottom knee down
Knee on the floor takes the long lever out. Hips still lift
On your side, forearm under your shoulder, feet stacked, hips lifted so you are in one line. Do not let the top hip roll forward or the bottom hip sag toward the floor. look it up Side plank hip lifts each side, bottom knee down
Lift and lower. Teaches the hips where the top is
look it up Side plank each side, forearm raised to kneecap height
Hips stacked and lifted
On your side, forearm under your shoulder, feet stacked, hips lifted so you are in one line. Do not let the top hip roll forward or the bottom hip sag toward the floor. look it up Side plank each side, forearm raised lower
Same line, less help
On your side, forearm under your shoulder, feet stacked, hips lifted so you are in one line. Do not let the top hip roll forward or the bottom hip sag toward the floor. look it up Side plank each side, on the floor
GRADED. Timer ends when the hips drop or rotate
On your side, forearm under your shoulder, feet stacked, hips lifted so you are in one line. Do not let the top hip roll forward or the bottom hip sag toward the floor. look it up
The top arm going overhead lengthens the lever. Expect the time to feel harder at the same number.
Side plank each side
Build a base before lengthening the lever
On your side, forearm under your shoulder, feet stacked, hips lifted so you are in one line. Do not let the top hip roll forward or the bottom hip sag toward the floor. look it up Long-lever side plank each side, forearm raised
Same overhead arm, less load. The trick from the step below
Top arm reached past your head rather than resting on your hip. look it up Long-lever side plank each side, top arm overhead
Arm in line with the body, not reaching forward
Top arm reached past your head rather than resting on your hip. look it up Long-lever side plank each side
Legs straight, hips lifted
Top arm reached past your head rather than resting on your hip. look it up
Three points of contact become one, and that is the whole difficulty. Two non-graded rungs sit in between because taking the top leg off in one go is the jump most people fail here.
Long-lever side plank, top leg lifted and lowered
Controlled, no rotation
The same position with the top leg held up rather than moving. look it up Long-lever side plank, top leg held lifted
Hold where the reps finish. This is the star without the height
The same position with the top leg held up rather than moving. look it up Star side plank each side, top foot resting light on a wall
The wall carries a little. Not graded, this is the bridge
The same shape with the top foot touching a wall for balance rather than support. Light contact only. If you are leaning on it, the shape is doing less than it looks. look it up Star side plank each side
Top leg toward the ceiling, top arm overhead
The same shape with the top foot touching a wall for balance rather than support. Light contact only. If you are leaning on it, the shape is doing less than it looks. look it up
Yellow 02 Builder to Blue 03 Athlete
10 sec chamber hold each side
VERTICAL POLE, secure and rated for bodyweight 2 challenges of work
THE CLIFF OF THIS FAMILY, and the only equipment gate in the system. The step before it is a floor isometric and this one hangs off a pole, so it is a change of discipline rather than a change of difficulty. Pole must be ROUND and grippable, roughly a hand span around. Most commercial squat rack uprights are square and 75 to 90 mm and cannot be gripped, so a full gym can fail this gate. What usually works: a Smith machine rail, the vertical post on a cable or functional trainer, a street sign post, a playground upright.
Pole grip practice, feet on the ground, hips square
Top hand pulls down, bottom hand presses away, hands 45 to 60 cm apart
Take a vertical pole with the top hand high and the bottom hand low, feet staying on the ground. Top hand pulls down, bottom hand presses away. That opposition is the whole flag. look it up Pole support hold, feet on the ground, hips pushed away from the pole
Bottom arm straight and pressing. This is the shape the flag hangs from
The same grip with your hips pushed away from the pole while your feet stay down. You are learning to hold the gap between you and the pole, not to hang on it. look it up Tuck hold on the pole, both feet down, weight shifting off
Take weight off one foot then the other. Nothing leaves the ground yet
Set the grip, then shift weight off your feet toward a tuck without fully leaving the ground. Take a little more weight each set rather than trying to lift off in one go. look it up Chamber hold attempts, one foot light on the ground
Hips stacked and square, not facing the pole
Knees tucked tight to your chest on the pole, one foot kept light on the floor. The foot is a spotter. Use less of it each time rather than removing it all at once. look it up Chamber hold negatives each side, 5 sec lower
Start with a foot down, take it off, lower under control
Get into the chamber hold, then lower over five seconds under control. look it up Chamber hold each side
Both feet off, knees tucked to chest
Both knees tucked to your chest, body clear of the ground, held on the pole. Top hand pulls, bottom hand presses. Hips square to the front rather than rolled open. look it up
Opening the hips is the whole job. The tuck flag is the non-graded rung in between.
Chamber hold each side
Build surplus before opening the hips
Both knees tucked to your chest, body clear of the ground, held on the pole. Top hand pulls, bottom hand presses. Hips square to the front rather than rolled open. look it up Tuck flag each side, hips clear of the pole
Not graded, this is the bridge
From the chamber, open the hips away from the pole while the knees stay tucked. The hips clearing the pole is the whole step. Legs come later. look it up Tuck flag each side
Body clear of the pole, hips square
From the chamber, open the hips away from the pole while the knees stay tucked. The hips clearing the pole is the whole step. Legs come later. look it up Advanced tuck flag each side
Hips opened to roughly ninety degrees
look it up
Legs go straight and wide. Negatives build the position faster than holds at this stage.
Advanced tuck flag each side
Surplus first
look it up Straddle flag negatives each side, 5 sec lower
Start high, lower to horizontal under control
look it up Straddle flag each side
Legs straight and wide, body horizontal
look it up
Closing the legs is a large jump in leverage. Expect this step to take longer than the one before it.
Half-straddle flag each side, legs narrowing
Narrow the straddle a little each week
look it up Full flag negatives each side
Legs together, lower under control
look it up Full flag each side
GRADED. Legs straight and together, body horizontal
look it up
Support work
Beside the graded movement
These sit next to the main movement in a session. They are not
graded and they are what keeps the family moving on the days the graded rung
is not the point.
Side-lying leg raises each side
Top leg straight, lifted from the hip, no rolling back
Lie on your side, body straight, and lift the top leg without rolling your hips backward. look it up Side plank, top leg lifted and lowered
Controlled, no rotation
In a side plank, lift the top leg away from the bottom one and lower it under control. Hips stay stacked. If the top hip rolls back, lift the leg less. look it up Hanging oblique raises
Bar work. Builds the same side chain
Hang from the bar and raise your knees toward one armpit rather than straight up the middle. Alternate sides and keep the swing out of it. Small and controlled beats high and swinging. look it up Pole support hold, feet on the ground
Top hand pulls down, bottom hand presses away
The same grip with your hips pushed away from the pole while your feet stay down. You are learning to hold the gap between you and the pole, not to hang on it. look it up