Initial Assessment
Beginners should focus on perfecting the the foundation of calisthenics movements: pull-up, push-up, dips, and handstands (assisted or free-form).
You can apply this training program to any level of calisthenics whether you are a beginner, intermediate, or advanced. Essentially, you are trying to achieve maximum proficiency in the three foundational calisthenics movements: Front Lever, Planche, and Handstand (and auxiliary movements, such as Human Flag). Each of these foundational calisthenic movements have progressions (beginner to advanced). You must determine your current level in the progression with the Initial Assessment for each core calisthenics movements.
Once you’ve finished the Initial Assessment, you will execute your current level of progression for all the exercises in this training program. You will cycle the 4-week split until you reach the highest proficiency of each calisthenics movement. Be aware, it will seem very challenging at first, however, you will see significant improvement in strength and mobility after the first week of training (with proper recovery).
If any of the instructions seem too advanced, start with the lowest level of progression of the exercise. For example, if the program instructs you to do planche isometric holds, you can start with beginner planche leans (basically in a push-up position, leaning forward as much as possible—and how far you can lean is also a progression in itself—start from your knees if you have to).
It is recommended to start from the very beginning of progressions of every calisthenics movement and exercises to properly stack the building blocks of mastering each movement. Proper technique in calisthenics is a non-negotiable.
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