Hybrid Calisthenics Interactive Ebook (4.12.23)
Hybrid Calisthenics Interactive Ebook (4.12.23)
Hybrid Calisthenics Interactive Ebook (4.12.23)
com
HYBRID
CALISTHENICS
GET HEALTHY, FIT, AND
STRONG WITH JUST YOUR
BODY AND GRAVITY
HAMPTON LIU
YOUR TOTALLY UNBIASED AUTHOR
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DISCLAIMER
This book is for general informational purposes only. The author is not a medical professional and nothing in this
publication constitutes medical advice. You should consult your physician or other healthcare professional before
starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or
your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when
exercising or have experienced chest pain in the past month when not engaged in physical activity. Do not start this
fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain
or shortness of breath at any time while exercising you should stop immediately.
If you choose to use this information without prior consent from your physician, you are agreed to accept full
responsibility for your decisions and are agreeing to hold harmless Hybrid Calisthenics, it’s agents, contractors,
employees, and any affiliated companies from an liability with respect to injury or illness to your or your property
arising out of or connected with your use of the information contained within this book.
Acknowledgements
This book was assembled by a team of incredible individuals.
TABLE OF CONTENTS
Introduction ........................................................................................................................................... 1
How To Use This Book ......................................................................................................................... 3
Warming Up .......................................................................................................................................... 5
Glossary ................................................................................................................................................. 6
Hybrid Routine 2.0 .............................................................................................................................. 7
Hybridization ........................................................................................................................................ 9
Pushups ................................................................................................................................................. 11
Wall Pushups ................................................................................................................................. 13
Incline Pushups ............................................................................................................................. 15
Advanced Incline Pushups ......................................................................................................... 17
Knee Pushups ............................................................................................................................... 19
Full Pushups ................................................................................................................................... 21
Narrow Pushups .......................................................................................................................... 23
Side-Staggered Pushups .......................................................................................................... 25
Archer Pushups ............................................................................................................................ 27
Sliding One-Arm Pushups ........................................................................................................ 29
One Arm Pushups ........................................................................................................................... 31
Advanced One-Arm Pushups ................................................................................................... 33
Pushups Closing Thoughts & FAQS .......................................................................................... 35
Leg Raises ............................................................................................................................................ 37
Knee Raises ................................................................................................................................... 39
Advanced Knee Raises ............................................................................................................... 41
Alternating Leg Raises ................................................................................................................. 43
Full Leg Raises ............................................................................................................................... 45
Tuck Plow Raises .......................................................................................................................... 47
Plow Raises ................................................................................................................................... 49
Hanging Knee Raises .................................................................................................................. 51
Advanced Hanging Knee Raises .............................................................................................. 53
Hanging Leg Raises ..................................................................................................................... 55
Toe to Bars ..................................................................................................................................... 57
Leg Raises Closing Thoughts & FAQS ...................................................................................... 59
Pullups .................................................................................................................................................. 61
Wall Pullups .................................................................................................................................... 63
Horizontal Pullups ....................................................................................................................... 65
Advanced Horizontal Pullups ................................................................................................... 67
Jackknife Pullups .......................................................................................................................... 69
Full Pullups .................................................................................................................................... 71
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INTRODUCTION
HELLO FRIEND!
My name is Hampton and I’m the personal trainer that made the fitness routine you’ll find in this
book. My brand and channel is Hybrid Calisthenics and this fitness routine is commonly referred
to as the Hybrid Routine.
It’s been used by millions of people worldwide, so we’d love to have you on board!
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Every major exercise is also scalable - meaning almost anyone can find a variation they can do!
Our routine is designed to be for anyone - from young athletes to elderly grandparents.
For more information, our community and media content can be found as Hybrid Calisthenics
on almost every social media platform.
Maybe you got this book as a gift. Or maybe you picked it up as its owner went to the bathroom
(in which case, read quickly). I appreciate you all the same.
If you do know me and bought this book, then thank you so much! A lot of work went into writing
and designing this. I really, really hope you like it.
Let’s go!
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The Hybrid Routine focuses on 6 fundamental movements and makes them progressive. This
means their difficulty can be adjusted based on your current fitness level.
So we start with something we can do, and we work our way up as we get stronger!
These mimic the common things we do in life: pushing, pulling, standing up, and more!
While there are other great movements such as lunging and locomotion, the 6 above will give users
a wide variety of skills from which they can expand. They’re also easily scalable, which plays an
important role in home workouts!
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A routine is almost always better than doing the exercises “whenever we feel like it.” As many
trainers say: Consistency is key!
The Hybrid Routine’s schedule trains each movement hard twice a week. This gives us a time-
efficient routine that allows us to consistently make progress for years. This builds strength and
muscle while giving adequate time for rest. Even if you choose to change the routine, I recommend
beginners stick with this foundation for at least a few months before moving on.
Step 3: Progression
Reading Step 1, you might have said “Wait Hampton! I can’t do half of these exercises! I’m not
strong enough!”
Great news - the majority of this book is dedicated to solving this exact problem!
Remember that a key part of the Hybrid Routine is finding a variation suitable for you. So if you
can’t do Full Pushups yet, try Incline Pushups! If you struggle with Full Pullups, try Horizontal Pullups!
Easy peasy, right? The world is your oyster! Unless you don’t like oysters, of course.
Disclaimer (Again)
This book is for general informational purposes only. The author is not a medical professional and nothing in this publication constitutes medical
advice. You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right
for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced
chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Do not start this fitness program
if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while
exercising you should stop immediately.
If you choose to use this information without prior consent from your physician, you are agreed to accept full responsibility for your decisions and
are agreeing to hold harmless Hybrid Calisthenics, it’s agents, contractors, employees, and any affiliated companies from an liability with respect to
injury or illness to your or your property arising out of or connected with your use of the information contained within this book.
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WARMING UP
Warming up properly helps us avoid injury and increase performance! A good warmup can enhance
our workout. Different warmups work for different people. Some spend a long time warming up
and others barely warm up at all! Your need to warm up is affected by factors such as age, physical
condition, previous injuries, the current temperature, and more. The warmup below is my suggestion.
Over time, experiment with what works best for you!
Find what works best for you. Start with something gentle if you’re uncertain. Try to warm up your
entire body. For example, don’t only warm up your arms but neglect your legs!
Approximate time: 1-2 Minutes (varies)
For example:
• if you’re about to do Full Pushups, try warming up with Wall Pushups or Incline Pushups!
• If you’re about to do Full Squats, try warming up with Assisted Squats or Half Squats!’
If you can’t find an easier variation, simply do your workout but with fewer reps. For example, if you’re
about to do Wall Pushups, you can warm up with Wall Pushups - just do a warmup set of about 50%
as many reps as you normally could.
Approximate time: 2-5 minutes (varies)
Again, experimentation is key! Don’t stress over the “perfect” warmup - it completely depends on the
person. If your workouts seem stiff or uncomfortable, you may want to consider a longer warmup.
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GLOSSARY
We know some people may not be familiar with some of the terms in this
book. That’s okay! We all start somewhere. Here are some definitions. If
you’re confused about any term not covered, please email us.
Rep: Short for repetition. The amount of an exercise you do at once. If you do 12 pushups and stop,
you did 12 pushup repetitions. Sometimes counted in seconds.
Set: A group of reps. If you do 12 pushups, rest, and do 12 more, you did 2 sets of 12 pushups.
Progression: A harder version of an exercise, but also used synonymously with “variation”
sometimes.
Hampton: The author of this book and the founder of Hybrid Calisthenics. He loves you.
Calisthenics: Bodyweight exercise you do with your body and very little equipment.
Isometrics: Exercises with no movement. Examples are planks and wall sits.
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Thursday Pushup Progression: 2-3 Sets Leg Raise Progression: 2-3 Sets
Sunday Rest
This program works the entire body and is designed to cover all the most common goals in fitness -
strength, muscle, endurance, mobility, toning, and more. It can also help with weight loss OR weight
gain depending on how you eat!
When in doubt, start here!
Sample Workout
For example, after finishing the first set of Pushup Progressions, a user will wait 2-3 minutes before
starting their next set. After they finish 2-3 sets of Pushup Progressions, they’ll wait 5 minutes before
starting on Leg Raises.
Adjust these numbers as needed. They’re designed to allow for adequate recovery while still
challenging the user. However, they’re not set in stone. Feel free to change them up once you’re
accustomed to the routine!
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HYBRIDIZATION
A common issue I see with fitness routines is that the author assumes - understandably -
that the users will follow the routine to the letter. I find this to be very rare! In fact, it’s often
a struggle getting people to even read all the instructions.
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People naturally want to add their own spin to a routine. This makes perfect sense because people
have different goals. Some might add jogging whereas others want to add rock climbing. The
Hybrid Routine builds a foundation upon which other skills can thrive. That said, some people want
to be given exact instructions and/or prefer an efficient workout. You don’t have to add anything to
the Hybrid Routine. You can follow it to the letter and continue to make progress for years to come.
It’s up to you!
Here are some things you can combine with the routine:
• Weight Lifting
• Walking, Jogging, or Sprinting
• Yoga
• Tai Chi
• Martial Arts
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PUSHUPS
The Pushup is one of the first movements that progressions. Start where you are and build
come to mind when we think about exercise. In up your strength with a healthy movement
fact, pushing is one of our most fundamental pattern.
movement patterns! Think of pushing a
shopping cart, getting up from the floor, Every variation on a Pushup is a compound
raising the roof, and so on. The push pattern is movement that works a large muscle group.
a big part of our daily lives. This exercise utilizes our pectorals, anterior
deltoids, and triceps. A number of stabilizing
That doesn’t mean that Pushups are easy. muscles are working throughout the entire
Depending on where you’re starting from, the movement.
classic Full Pushup can feel quite challenging.
That’s why we put together this selection of
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Slow and steady wins the race on this exercise. Don’t just speed through these. Find a controlled,
rhythmic pace to really feel this movement. 2 Seconds Down, 1 Second Pause, 2 Seconds Up.
Repeat.
A good “rule of thumb” is being able to maintain flat palms and feel a slight stretch in your wrist
while your arms are straight.
Some people have wrist pain during these exercises. Doing some warmups with the easier
variations can help. Stretch your wrists beforehand. If you have a wrist injury, doing these on your
knuckles is a temporary solution.
Your core strength will be tested during these exercises. Keep your body firm. Don’t let your body
arch or sag. Imagine a straight line from the top of your head to your heels. Core strength is
important for all calisthenics, and this is great practice!
Film yourself and watch back between sets to check your form. A mirror is also useful.
PUSHUP PROGRESSIONS
First, we begin pushing against a wall. This simple angle change makes Wall Pushups much
easier than Full Pushups. Because of this, we can focus on honing our form and learning a healthy
pushing movement.
The angle is slowly increased until we finally touch ground in Knee Pushups! After spending time
on this and Full Pushups, we finally start building towards the One-Arm Pushup and beyond! While
many claim to be able to do this exercise, many progressions are given here so that readers can
build up gradually. This strengthens our joints and builds greater mastery of the movement.
1. Wall Pushups
2. Incline Pushups
3. Advanced Incline Pushups
4. Knee Pushups
5. Full Pushups
6. Narrow Pushups
7. Side-Staggered Pushups
8. Archer Pushups
9. Sliding One-Arm Pushups
10. One-Arm Pushups
11. Advanced One-Arm Pushups
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WALL PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Stand at arm’s length facing a wall.
2. Place your flat palms on the wall. Your arms should be straight.
3. Descend slowly until your head gently touches the wall.
4. Pause for 1 second.
5. Slowly come back up.
6. Pause for 1 second.
7. Repeat.
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To make this exercise easier: Doing these on your knees will make them easier. However,
because wall pushups are only slightly harder than opening doors, you may have better results
with doing fewer wall pushups at first, rather than making them easier.
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INCLINE PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Stand facing your base - it should be approximately sternum height.
2. Lean forward and place your hands on the base. Your arms should be straight.
3. Descend slowly until your chest gently touches the base. Your hands may brush your chest.
4. Pause for 1 second.
5. Slowly come back up.
6. Pause for 1 second.
7. Repeat.
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To make this exercise easier: A higher base makes this exercise easier.
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ADVANCED
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INCLINE PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Stand facing your base - it should be approximately hip height.
2. Lean forward and place your hands on the base. Your arms should be straight.
3. Descend slowly until your chest gently touches the base. Your hands may brush your chest.
4. Pause for 1 second.
5. Slowly come back up.
6. Pause for 1 second.
7. Repeat.
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To make this exercise easier: A higher base makes this exercise easier. Or you can do these on
your knees, if you have an object around knee height.
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KNEE PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place your hands on the ground. Your arms should be straight and your
body aligned from your head to knees.
3. Descend slowly until your chest gently touches the floor. Your hands may brush your chest.
4. Pause for 1 second.
5. Slowly come back up.
6. Pause for 1 second.
7. Repeat.
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Some guys are hesitant to do this exercise Keep your arms approximately shoulder width
because they’re called “girl pushups” in some apart.
school gym classes. Ignore this. There are
many Pushup variations. Some are much Keep your knees together.
easier than Knee Pushups. Some are much
harder than Full Pushups.
To make this exercise easier: A higher base makes this exercise easier. Even a few blocks can
help.
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FULL PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place your hands on the ground. Straighten your knees. Your arms should
be straight and your body aligned from your head to your knees.
3. Descend slowly until your chest gently touches the floor. Your hands may brush your chest.
4. Pause for 1 second.
5. Slowly come back up.
6. Pause for 1 second.
7. Repeat.
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To make this exercise easier: Doing this exercise at a slight incline can make it easier. This is
basically going back to Incline Pushups, but with a base only a foot or two off the ground (30-60
cm). A stool or ottoman pushed against a wall works well.
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NARROW PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place your hands on the ground. The tip of your index fingers should be
touching.
3. Straighten your knees. Your arms should be straight and your body aligned from your head
to your knees.
4. Descend slowly until your chest gently touches the floor. Your hands may brush your chest.
5. Pause for 1 second.
6. Slowly come back up.
7. Pause for 1 second.
8. Repeat 4-7.
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To make this exercise easier: Keeping your hands further apart make this exercise easier.
Moving them a few inches closer to each other every few weeks can be a steady way to build
up to Narrow Pushups.
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ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place your hands on the ground. Place your working hand under your
chest and your assisting arm 2 palms’ length away from your torso.
3. Straighten your knees. Your arms should be straight and your body aligned from your head
to your knees.
4. Descend straight down slowly until your chest gently touches the floor. Your working hand
may brush your chest.
5. Pause for 1 second.
6. Slowly come back up.
7. Pause for 1 second.
8. Repeat 4-7.
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It’s like learning to ride a bike. Most of us had Start with your assisting arm 2 palms’ length
to use training wheels for a while before we away from your torso. Adjust as needed.
graduated to a grown-up bike! In a similar
sense, we are preparing our bodies for more Keep your body aligned. Don’t sag!
complex work by slowly challenging our
single-arm strength and stability. Film yourself and watch back between sets to
check your form. A mirror is also useful.
Having one arm further away gives more
work to our working arm. Push with as much Keep your feet together.
emphasis on your working arm as you can
while letting your “kickstand” arm support and
stabilize the movement.
To make this exercise easier: Moving your assisting hand closer to your torso will make this
exercise easier. Don’t move it too close, or you’ll just be doing Full Pushups. If you’re unable to
maintain good form with your assisting hand 1 palm length away from your torso, spend some
more time on Narrow Pushups.
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ARCHER PUSHUPS
ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place your hands twice shoulder length width on the ground.
3. Straighten your knees. Your arms should be straight and your body aligned from your head
to knees.
4. Keeping your support arm straight, descend towards your working hand slowly until your
chest gently touches the floor. Your working hand may brush your chest.
5. Pause for 1 second.
6. Slowly come back up.
7. Pause for 1 second.
8. Repeat 4-7.
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Some people feel increased pressure on their Do your best to keep your body aligned from
wrists as they work through unilateral pushups. your feet to your head. Your hips may lean one
Try to distribute the weight evenly throughout way at first. Straighten over time.
your hand and fingertip on both sides.
Film yourself and watch back between sets to
check your form. A mirror is also useful.
To make this exercise easier: Moving your hands closer together will make this exercise easier.
Keeping your supporting arm bent will also help.
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ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place your hands on the ground. One underneath your chest (like in full
pushups) and the other held away from your body.
3. Straighten your knees. Your arms should be straight and your body aligned from your head
to your knees.
4. Descend straight down slowly until your chest gently touches the floor. Your working hand
may brush your chest.
5. Pause for 1 second.
6. Slowly come back up.
7. Pause for 1 second.
8. Repeat 4-7.
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This will require more targeted awareness Do your best to keep your body aligned from
of the movement pattern throughout the your feet to your head. Your hips may lean one
exercise. Remember, the motion should be way at first. Straighten over time.
straight up and down. Work hard to minimize
any side-to-side shifting. Film yourself and watch back between sets to
check your form. A mirror is also useful.
To make this exercise easier: Assisting with a bent arm will make this exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees shoulder width apart.
2. Lean foward and place one hand on the ground. Place the other on your thigh.
3. Straighten your knees. Your working arm should be straight and your body aligned from your
head to your hips.
4. Descend straight down slowly until your chest gently touches the floor. Your working hand
may brush your chest.
5. Pause for 1 second.
6. Slowly come back up.
7. Pause for 1 second.
8. Repeat 4-7.
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While many CLAIM to be able to do this Work one side at a time to maintain time under
exercise with ease, very few can do it with tension.
good form.
Try to keep your shoulders parallel to the
Mastering every inch of this movement will ground. Tilting your non-working shoulder
give you exceptional core and unilateral away from the ground can make this
pushing strength. movement much easier. This is okay at first.
Over time, level out your shoulders.
Done for medium to high reps, this will also
build significant muscle to dedicated users. Try to go straight up and down. Even very
strong athletes sometimes have a slight shift
Congratulations on making it to this step! at the bottom. This is weakness in this range of
motion. Again, it may be unavoidable at first.
Control it over time.
To make this exercise easier: As mentioned above, tilting your non-working shoulder away
makes this exercise easier. Use this to built up some reps if necessary, but straighten out your
shoulders over time. Alternatively, you can also do these on a short ledge, essentially doing
Incline One-Arm Pushups!
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ADVANCED
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ASCEND DESCEND
TUTORIAL
1. Kneel on the floor with your knees together.
2. Lean forward and place one hand on the ground. Place the other on your thigh.
3. Straighten your knees. Your working arm should be straight and your body aligned from your
head to your feet. Your heels should touch.
4. Descend straight down slowly until your chest gently touches the floor. Your working hand
may brush your chest. Your body will be curved.
5. Pause for 1 Second.
6. Slowly come back up.
7. Pause for 1 Second.
8. Repeat 4-7.
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To make this exercise easier: Keeping your feet slightly apart will make this exercise easier.
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CLOSING THOUGHTS
That’s the Pushup series for now! If you made it through the entire series, you’ve built strong, athletic
pushing power. Great work!
As you go about your day, take notice of all the ways that a good pushing pattern comes into play.
Maybe you’re rearranging the furniture in your living room. Perhaps you are pushing a child (or
a child at heart!) on a swing set at the local playground. As you notice these pushing movements
throughout your day, remember to thank yourself for dedicating time to such a fundamental
movement pattern.
So, where do you go from there? Well, you can explore dips, adding weight, or other pushing
variations! Here are a few interesting variations you may want to try:
Dips - You can do this classic exercise just about anywhere! You can use a couch, a park bench,
parallel bars, the bumper of a sedan – you can even do this exercise on the floor! This exercise will
supplement your pushups by training your chest, triceps and shoulders. Like pushups, there are many
types of dips. Find a variation that works for you!
Be cautious when trying this exercise for the first time, as it can put extra strain on your shoulders.
Start by doing dips from the floor (the lowest possible base of support) and slowly working your way
to raised surfaces. As it is with every exercise, you should master the simplest variations first before
moving on to the next progression.
Explosive Pushups - This exercise takes pushups to the next level by adding the element of explosive
power. When you lower down, you are building up potential energy, which will allow you to “explode”
upward - your hands will leave the ground entirely! Many people aim to add a mid-air clap to this
exercise, just for fun. Be careful that you don’t land on your face!
Handstand Pushups - These are a great shoulder exercise for those that can do them safely! As you
can imagine, this exercise requires a lot of practice to develop the right skillset. Balance, core strength,
and arm strength will be very important, as will the ability to get in and out of this inverted position
safely. An easier variation is Pike Pushups. Both are useful for training vertical pushing!
There’s a phrase I want you to consider: “Practice does not make perfect. Only perfect practice makes
perfect.” This doesn’t mean we need to overthink. However, don’t take shortcuts when learning how
to do this exercise. Valuable progressions are often skipped for being “too easy.” Skills take consistent
practice to develop – make sure your practice is perfect by using a progression you can do well!
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FAQS
Where do I start?
Start with a variation that you can do competently with good form for at least a few repetitions.
When in doubt, start with Wall Pushups!
You have a few options. The first thing to try is warming up your wrists! Make some gentle wrist
circles going one way. After 10 to 20 seconds, switch directions.
If this doesn’t help, you might try doing pushups on your fists. There are also devices called pushup
handles, or pushup bars, that can take pressure off your wrists during the exercise. You can also
hold dumbbells or parallettes.
I have met the standard for one variation, but the next exercise feels too hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
For example, let’s say you are stuck somewhere between two exercises. If your Wall Pushups are
too easy, the Progression will challenge your body in preparation for the next exercise (use a
doorframe or gym rings).
Alternatively, if the Incline Pushups are too challenging, the Regression will allow you to build into
them more slowly (use a higher base).
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LEG RAISES
The Leg Raise is a fantastic exercise for Improving core strength with leg raises can
strengthening your core. This exercise is help in a wide variety of daily tasks. In addition,
extremely scalable. On one end, you might we raise our legs when we run, jump, kick, and
encounter an exercise like a Dead Bug during more! This is a useful pattern to learn.
physical therapy. On the other end, you might
find yourself in a Clutch Flag like an absolute With proper form, Leg Raises work muscle
champion! Within such a wide range, the groups throughout your whole body, including
possibilities are endless. the rectus abdominis, hip flexor muscles,
hamstrings, and lower back muscles. A number
Our core strength is leveraged in almost every of stabilizing muscles are working throughout
movement, hold, and function we perform. the entire movement.
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Don’t forget to breathe! Exhale during the “working” phase of the exercise.
Keeping your thighs pressed together may help you focus on the movement.
The more you extend your knees, the harder these exercises will be!
If your lower back hurts, using a small pillow or small rolled up towel underneath your lower back is
a temporary solution.
Film yourself and watch back between sets to check your form. A mirror is also useful!
Once we have mastered the bent-knee variations, we can move onto Full Leg Raises! This is a
calisthenics standard that challenges the abdominals and hip flexors. The following progressions
will begin to challenge mobility as well as strength.
Finally, we’ll get vertical with it! Beginning with Hanging Knee Raises, you’ll build upper body
strength while introducing the element of gravity to your core work. Eventually, you’ll be able to
bring those toes ABOVE your head with the impressive Toe to Bars exercise.
1. Knee Raises
2. Advanced Knee Raises
3. Alternating Leg Raises
4. Full Leg Raises
5. Tuck Plow Raises
6. Plow Raises
7. Hanging Knee Raises
8. Advanced Hanging Knee Raises
9. Hanging Leg Raises
10. Toe to Bars
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KNEE RAISES
ASCEND DESCEND
TUTORIAL
1. Lie flat on the floor with your arms by your side.
2. Bend your knees until they are approximately 90 degrees.
3. Bring your legs up until your knees are over your waist. Control the movement.
4. Pause for 1 Second, feeling the contraction in your hips and abs.
5. Slowly descend while straightening your legs until your heels are about 1 inch off the ground.
6. Pause for 1 Second.
7. Repeat 3-6.
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Knee Raises are a great place to begin our Try to keep your lower back on the ground
journey! throughout the exercise. Depending on your
body shape, this may be difficult or impossible.
Bending the knees will make this exercise However, maintain the intent to touch your
fundamentally easier than regular Leg Raises. lower back.
In addition, we are unable to descend as far as
we would with straight legs - our feet get in the Film yourself and watch back between sets to
way! check your form. A mirror is also useful.
That said, the bottom part of this exercise is If your lower back hurts, using a small pillow or
still the most difficult. Try not to let your heels small rolled up towel underneath your lower
touch the floor. Pause an inch above the ground back is a temporary solution.
before reversing the movement. While you
may dislike this at first, this will build excellent Keeping your thighs pressed together may
isometric strength you’ll need for the more help you focus on the movement.
advanced progressions!
To make this exercise easier: Bending your knee more will make this exercise easier. If you are
unable to do this at all, raising and descending one leg at a time (kind of like riding a bicycle) is an
easier variation.
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ASCEND DESCEND
TUTORIAL
1. Lie flat on the floor with your arms by your side.
2. Bend your knees until they are approximately 45 degrees.
3. Bring your legs up until your knees are over your waist. Control the movement.
4. Pause for 1 Second, feeling the contraction in your hips and abs.
5. Slowly descend, maintaining the 45 degree bend until your heels at 1 inch off the ground.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Bending your knees more will make this exercise easier, descending
one leg at a time (kind of like riding a bicycle) is an easier variation.
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ASCEND DESCEND
TUTORIAL
1. Lie flat on the floor with your arms by your side.
2. Bend your knees until they are approximately 45 degrees.
3. Bring your legs up until your knees are over your waist. Control the movement.
4. Straighten at the knees.
5. Pause for 1 Second, feeling the contraction in your hips and abs.
6. Slowly descend, maintaining straight legs until your heels are 1 inch off the ground.
7. Pause for 1 Second.
8. Repeat 3-6.
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To make this exercise easier: Maintaining a slight bend at the knees will make this exercise easier.
Straighten over time.
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ASCEND DESCEND
TUTORIAL
1. Lie flat on the floor with your arms by your side.
2. Maintaining straight legs, bring your legs up until your knees are over your waist.
Control the movement.
3. Pause for 1 Second, feeling the contraction in your hips and abs.
4. Slowly descend, maintaining straight legs until your heels are 1 inch off the ground.
5. Pause for 1 Second.
6. Repeat 3-5.
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Don’t be focused on “feeling the burn” in your Pointing your toes will make this exercise look
abs. You don’t burn off fat in that way. Fat loss slightly nicer and decrease hamstring flexibility
happens throughout our body largely through requirements. However, aim to be able to do
diet and exercise. If you want defined abs, build this regardless of your ankle position.
up muscle with Leg Raise progressions first.
Then adjust your diet to reduce your body fat Film yourself and watch back between sets to
percentage until your abs show. check your form. A mirror is also useful.
Maintaining fully straight legs up and down is If your lower back hurts, using a small pillow or
already a challenge, but the standard for this small rolled up towel underneath your lower
exercise brings our legs further than usual. This back is a temporary solution.
starts building the lower back mobility necessary
for the harder exercises! Keeping your thighs pressed together may
help you focus on the movement.
To make this exercise easier: Maintaining a slight bend at the knees will make this exercise easier.
Straighten over time. Doing this faster will also make it easier. Slow down over time. We want
control over every part of our range of motion.
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ASCEND DESCEND
TUTORIAL
1. Lie flat on the floor with your arms by your side.
2. Smoothly bend your knees while bringing your legs up until your thighs are firmly pressed
against your chest. Your lower back should be slightly off the ground.
3. Pause for 2-3 Seconds, trying to press your thighs as firmly as safely possible against your chest.
4. Slowly descend, gradually straightening your legs until your heels are 1 inch above the ground.
5. Pause for 1 Second.
6. Repeat 2-5.
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Because the legs are not fully extended, this If this exercise causes cramping, take a few
gradually introduces the core strength and moments to relax and stretch before revisiting
lower back flexibility necessary for full Plow it.
Raises.
Because we are bending our knees again,
the bottom part of this movement will be
significantly easier than the previous step.
Follow this exercise with a set of Full Leg
Raises.
To make this exercise easier: Keeping the knees bent throughout this exercise will make it easier.
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PLOW RAISES
ASCEND DESCEND
TUTORIAL
1. Lie flat on the floor with your arms by your side.
2. Maintaining straight legs, smoothly bring your legs up until your toes touch the floor behind
you. Your lower back should be slightly off the ground.
3. Pause for 2-3 Seconds, trying to press your thighs as firmly as safely possible against your
chest.
4. Slowly descend, gradually straightening your legs until your heels are 1 inch above the
ground.
5. Pause for 1 Second.
6. Repeat 2-5.
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To make this exercise easier: Keeping the knees bent throughout this exercise will make it easier.
Keep your legs straight for as long as possible and bend as needed.
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ASCEND DESCEND
TUTORIAL
1. Grab an overhead bar or rings with a shoulder width grip.
2. Engage your core by tilting your pelvis back.
3. Smoothly bring your legs up, simultaneously bending your knees until your thighs are parallel to
the ground.
4. Pause for 1 Second.
5. Slowly reverse the movement, straightening your legs and keeping your pelvis rotated back.
6. Pause for 1 Second.
7. Repeat 3-5.
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To make this exercise easier: Keeping your knees bent throughout the exercise will make this
easier. Take extra caution not to fall on your knees. This could seriously injure you.
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ASCEND DESCEND
TUTORIAL
1. Grab an overhead bar or rings with a shoulder width grip.
2. Engage your core by tilting your pelvis back.
3. Bend your knees into a 45 degree angle.
4. Smoothly bring your legs up, maintaining your knee bend until your thighs are parallel to the
ground.
5. Pause for 1 Second.
6. Slowly reverse the movement, maintaining knee bend and keeping your pelvis rotated back.
7. Pause for 1 Second.
8. Repeat 4-7.
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To make this exercise easier: Straightening your legs as you descend and bending as you ascend
will make this exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Grab an overhead bar or rings with a shoulder width grip.
2. Engage your core by tilting your pelvis back.
3. Smoothly bring your legs up, keeping them perfectly straight until they are parallel to the
ground.
4. Pause for 1 Second.
5. Slowly reverse the movement, keeping your pelvis rotated back.
6. Pause for 1 Second.
7. Repeat 3-6.
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This a natural continuation of the previous Maintain a firm grip throughout the exercise.
step. Maintaining straight legs throughout the If you do not have the grip strength necessary
exercise increases the difficulty. for this, work just hanging from a bar until you
do.
Take some time to build up some endurance in
this movement before moving on. This will help You may need to bend your arms and keep
your grip strength and overall endurance. your shoulders “down” to avoid pain at first.
Work towards gradually straightening your
arms and relaxing your shoulders for maximal
core work.
To make this exercise easier: Bending your legs on the way up and straightening on the way
down will make this exercise easier.
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TOE TO BARS
ASCEND DESCEND
TUTORIAL
1. Grab an overhead bar or rings with a shoulder width grip.
2. Engage your core by tilting your pelvis back.
3. Smoothly bring your legs up, keeping them perfectly straight until they touch the bar or your
thighs are compressed against your chest.
4. Pause for 2-3 Seconds, firmly pressing your thighs against your chest.
5. Slowly reverse the movement, keeping your pelvis rotated back.
6. Pause for 1 Second.
7. Repeat 3-6.
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Though you may feel the need to bend your Avoid leaning back in this exercise as much as
legs at first, work on doing this with straight possible. Though it may be necessary to some
legs. extent, leaning back too far will bring in your
lats and decrease core work.
This strength and mobility standard is a
respectable feat! Congratulations! Building Do not do this exercise if your grip is failing.
up the repetitions in this movement will give Falling on your lower back can paralyze you or
you awesome core endurance and give you worse.
a head start in the other calisthenics “tricks”
you may want to explore, such as Levers and Try to keep your pelvis tilted back at the
Flags! bottom of the exercise. This will keep your
working muscles braced throughout. While not
necessary, this helps some people avoid lower
back pain.
To make this exercise easier: Bending your knees as necessary will make this exercise easier.
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CLOSING THOUGHTS
That concludes the Leg Raise series! If you have mastered all of the variations in the series, you’ve
built a strong and stable core. Congratulations!
Take notice of all the ways a strong core plays a role in your life. Activities like picking up a hefty cat,
putting luggage in an overhead bin, or kayaking on a river require a solid and stable core. You’ll
also benefit from your strong hip flexors any time you go for a walk, run, hike, or bike ride!
So, where do you go from here? That’s a great question because there are endless ways to
challenge your core strength! You will never run out of things to try. Here are some variations to
give you a starting point:
L Sit - This isometric exercise is a great way to continue to challenge and strengthen your lower
abdominals. You can do this on parallel bars or in a sturdy chair.
Another version of this exercise is a V Sit! You can probably imagine what that looks like compared
to an L Sit. Instead of holding your legs out at a 90-degree angle, you’ll raise them up to about 45
degrees and hold your position there!
Both of these variations can also be done while hanging from a pullup bar or gym rings! Just
remember to breathe as you hold the position.
Clutch Flag / Human Flag - This exercise is simply iconic in the world of calisthenics. Now that you
have developed excellent core strength, it will be easier to get the hang of this impressive exercise.
Note that I said easier, not easy! This exercise will challenge your obliques in a way that the leg
raise series did not. You will still have a challenge ahead of you!
Suspension Pikes - You’ve got strong hip flexors and a stable core, so it might be time to add an
element of instability! If you have gym rings, you can lower them until they are approximately one
foot above the floor. You will start in a plank position with your feet in the rings, suspended off
the ground. When you go into your pike position, your core will work extra hard to minimize any
wobbling!
A lot of people will only do Leg Raises to “get abs.” While they’re highly effective for this purpose,
Leg Raises also build a functional and strong midsection to your body. You may have noticed that
this area gets worked in almost all exercises. This translates well to real life, where our midsection is
used in almost everything we do! Your body will thank you for giving this area some extra love.
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FAQS
Where do I start?
Start with a variation that you can do competently with good form for at least a few repetitions.
When in doubt, start with Knee Raises!
It could be that your pelvis is tipping forward during your leg raises. Before you begin, imagine
scooping your tailbone to the sky. This should help you maintain a neutral pelvis.
Alternatively, you can simply do each exercise as an isometric hold. Instead of raising and lowering
your legs, you can simply raise your legs and keep them there - different positions will have varying
difficulty. This applies to any exercise, but especially to Leg Raises. The primary muscles involved
are often used for stability anyway.
However, it’s always a good idea to check in with your doctor or physical therapist when you start
experiencing new or worsening pain. Addressing issues early on can save you from a lot more pain
later in life.
I have met the standard for one variation, but the next exercise feels too hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
Let’s say you are stuck somewhere between two exercises. When it comes to Leg Raise variations,
you can make the exercise easier or harder by bending or straightening your legs a little more.
The Progression (straighter legs) will challenge your body in preparation for the next exercise. The
Regression (slightly more bent legs) will allow you to ease into the full exercise.
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PULLUPS
The Pullup is another classic movement that Arm Pullup! That’s why we put together this
comes to mind when we think about exercise. selection of progressions. Start where you
In fact, pulling is another one of our most are and build up your strength with a healthy
fundamental movement patterns! Think of movement pattern.
pulling out a chair, pulling your garage door
shut, or reigning in your dog’s leash when Every variation on a Pullup is a compound
they want to chase a squirrel. The pulling movement that works a large muscle group.
movement pattern happens daily! In the pulling or concentric phase, this exercise
utilizes our latissimus dorsi, posterior deltoids,
As we know, Pullups aren’t easy. Many of trapezius, and biceps. A number of stabilizing
us have never been able to do a Full Pullup muscles are working throughout the entire
with good form before, let alone a One- movement.
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Video yourself and watch back between sets to monitor your form!
It’s common to refer an overhand grip as Pullups and an underhand grip as Chinups. Overhand
will have more emphasis on the back and underhand will have more emphasis on the biceps. They
are comparable in difficulty. Aim to master both, as well as a neutral grip (thumbs facing back)!
“Perfect form” for Pullups is often debated. You’ll get different answers depending on who you ask.
As long as you build up to your technique progressively (without sudden increases in resistance),
you should be safe. Aim be able to do all of them!
PULLUP PROGRESSIONS
First, we start by introducing our bodies to the pulling movement pattern at a less intense angle.
When we do a pulling exercise from a less severe angle, we can concentrate on getting the move-
ment down before moving on to a more demanding variation. The closer we are to the ground, the
more strength is required!
After we have mastered the first three variations, we can start locking in good form with Jackknife
Pullups. We’ll gradually reduce the need for assistance and graduate to the world of Full Pullups!
Once we have mastered Narrow Pullups, we’ll start exploring the single-arm variations for this
exercise. There are several exercise variations here to help your body transition to this new chal-
lenge. Taking the time to master these variations will help strengthen and protect your joints - it’s a
worthwhile endeavor!
1. Wall Pullups
2. Horizontal Pullups
3. Advanced Incline Pullups
4. Jackknife Pullups
5. Full Pullups
6. Narrow Pullups
7. One-Hand Pullups
8. Advanced One-Hand Pullups
9. Archer Pullups
10. One-Arm Pullups
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WALL PULLUPS
ASCEND DESCEND
TUTORIAL
1. Stand at arm’s length facing a pole, tree, or wall section.
2. Firmly grasp the object with both arms. Your arms should be straight.
3. Ascend slowly until the object or your hands gently touch your chest.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Finding an object you can grasp firmly will make this exercise safer
and more effective. This exercise should not be much harder than opening a heavy door.
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HORIZONTAL PULLUPS
ASCEND DESCEND
TUTORIAL
1. Get below a horizontal base that is sternum height when you’re standing.
2. Firmly grasp the base with both arms at shoulder width. Your arms should be straight.
3. Ascend slowly until the base or your hands gently touch your chest.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: A higher base will make this exercise easier. Alternatively, you can
bend your knees a bit!
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ASCEND DESCEND
TUTORIAL
1. Get below a horizontal base that is hip height when you’re standing.
2. Firmly grasp the base with both arms at shoulder width. Your arms should be straight.
3. Ascend slowly until the base or your hands gently touch your chest.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: A higher base will make this exercise easier. Alternatively, you can
bend your knees a bit!
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JACKKNIFE PULLUPS
ASCEND DESCEND
TUTORIAL
1. Sit below a horizontal base with your legs straight in front of you.
2. Firmly grasp the base with both arms at shoulder width. Your arms should be straight and
your butt off the ground.
3. Ascend slowly until the base or your hands gently touch your chest. Assist with your legs as
necessary.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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It can be wise to retain horizontal pulling Similarly, find an ideal height for the base or
because it emphasizes different muscle groups. rings. Your butt should be an inch or so off the
Warm up with a few sets or Horizontal Pullups - ground while maintaining straight arms at the
or finish up with them! bottom.
To make this exercise easier: Starting with your torso vertical and leaning back on the way up will
make this exercise easier. This is essentially combining Jackknife Pullups and Horizontal Pullups.
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FULL PULLUPS
ASCEND DESCEND
TUTORIAL
1. Stand below a horizontal bar or rings.
2. Firmly grasp the bar with both arms at shoulder width. Your entire body should be straight
and off the ground.
3. Ascend slowly until your chest gently touches the bar (or just below).
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Using momentum from your arms or legs will make this exercise
easier - sometimes referred to as “kipping.” While this makes the exercise easier, the sudden forces
may injure you if you’re unprepared for the load. If you can do Level 3 of Jackknife Pullups but are
unable to do Level 1 of Full Pullups, experiment with “negatives” by slowly lowering yourself from
the top position. Alternatively, explore isometric holds at the middle and top positions.
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NARROW PULLUPS
ASCEND DESCEND
TUTORIAL
1. Stand below a horizontal bar or rings.
2. Firmly grasp the bar with both hands. Your hands should be together. Your entire body
should be straight and off the ground.
3. Ascend slowly until your chest gently touches your hands.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Keeping your hands further apart will make this exercise easier. If
you’re building up from Full Pullups, it might help to move your hands a few inches closer together
every week or so. Do this if you experience joint pain! Our joints can be stronger than our muscles,
but they develop more slowly.
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ASCEND DESCEND
TUTORIAL
1. Stand below a horizontal bar or rings.
2. Firmly grasp the bar with one hand. Use your other hand and placing it on your the wrist of
your working arm.
3. Ascend slowly until your chest gently touches your hand.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Supporting more with your assisting arm will make this exercise
easier.
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ASCEND DESCEND
TUTORIAL
1. Stand below a horizontal bar or rings.
2. Firmly grasp the bar with one hand. Use your other hand and placing it on the forearm of
your working arm.
3. Ascend slowly until your chest gently touches your hand.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Supporting more with your assisting arm will make this exercise
easier.
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ARCHER PULLUPS
ASCEND DESCEND
TUTORIAL
1. Stand below a horizontal bar or rings.
2. Firmly grasp the bar with both hands. Your hands should be around twice shoulder width.
Your arms should be relatively straight.
3. Ascend slowly with one arm until your chest gently touches your hand.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Bending your supporting arm will make this exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Stand below a horizontal bar or rings
2. Firmly grasp the bar with one hand. Your working arm should be straight.
3. Ascend slowly until your chin is above the bar or rings. Allow your free arm to move freely for
balance.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 3-6.
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While the grip strength demands are not as Grip position is up to the preferences of the
high, the shoulders get a great workout. user. Some might find an underhand grip
easier, but it appears to be dependent on the
It’s a great idea to do 1-2 sets of Isometric individual. Strive to master all grip types.
One-Arm Pullups before this exercise. Holding
experiment with holding the top, middle, and If you are using Gymnastic Rings, you may
bottom position of the exercise for time, even if be able to do this on one ring. Make sure the
it’s only a few seconds at first. single ring can support your weight!
To make this exercise easier: Using partial range of motion or isometrics will make this exercise
easier. For more people, the bottom part (from dead hang to engaged scapula) and the top part
(chin going above the bar or rings) are the hardest. Working the range in between can help you
build the strength for full range of motion.
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CLOSING THOUGHTS
This brings us to a close for the Pullup series! If you have completed the whole Pullup series, you
have developed significant upper body strength and mastered a fundamental movement pattern.
Time to celebrate!
While we might not be doing a lot of loaded overhead pulling outside of a dedicated workout,
horizontal pulling is a recurring movement pattern day to day. We pull to open a door, start a lawn
mower, and play tug-o-war with a dog. Try to count all the pulls you do in a day! It’s probably more
than you think.
So, what’s next now that you’ve mastered your pullups? You can try a variety of things, from
isometrics to explosive movements. Here are some variations that might be of interest:
Monkey Bars - Hit the playground, my friend! Your grip strength and One Arm Pullup skills will
translate well to swinging from bar to bar. You’ll find more challenging versions of a swinging
exercise if you sign up for an obstacle course race!
Muscle Up - This exercise combines a pullup with a dip to create one fluid motion. You use
explosive power and momentum to pull your body up past the bar, then push down into the bar to
straighten your arms at the top!
This is a challenging exercise that requires good coordination and honed technique. Seeing this
exercise performed often elicits a “wow” from bystanders. Make sure you have truly mastered the
Full Pullup (at least) before trying this exercise! Having a spotter with you is also a good idea.
One Arm Horizontal Pullups - Some analytical readers might have observed that our Pullup series
begins with horizontal pulling and gradually transitions to vertical pulling. Doing this builds strength
and skill in both valuable movements. Because of how we’ve structured this series, the vertical
pulling variations are inherently more difficult.
That doesn’t mean we have to forget horizontal pulling, though! Similar to how we transitioned
from Full Pullups to Narrow Pullups, we can do the same with Narrow Horizontal Pullups!
From there, assistance can be used to gradually transition to one-arm horizontal pulling. This
emphasizes slightly different muscles from their vertical counterparts. Aim to master both! This can
also be helpful for reducing muscle imbalance.
Swinging from bars and climbing trees came naturally to some of us as children. As we grow older,
we often lose these habits. While not everyone can climb trees daily, retaining some Pullup work will
keep our grip and pulling muscles healthy and strong!
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FAQS
Where do I start?
Start with a variation that you can do competently with good form for at least a few repetitions.
When in doubt, start with Wall Pullups!
I don’t have a place to attach gym rings or install a pullup bar. What are my options?
It’s tough to replace the Full Pullup with a different bodyweight exercise. You can try using a sturdy
table or a pair of sturdy chairs to do horizontal pullups, or inverted rows. These exercises will target
the muscle group in a similar manner.
However, it’s well worth it to find something you can use for Full Pullups. Check out your local park
and see if there are some monkey bars around!
I have met the standard for one variation, but the next exercise feels too hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
For example, let’s say you are stuck somewhere between two exercises. If your Wall Pullups are too
easy, the Progression will challenge your body in preparation for the next exercise (using only one
arm).
Alternatively, if the Horizontal Pullups are too challenging, the Regression will allow you to build into
them more slowly (use a higher base, or bend your knees slightly).
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SQUATS
The Squat is one of the most common
fundamental movements we make day-to-
Every variation on a Squat is a compound
movement that works a large muscle group.
day. Think standing up from a chair, getting This exercise utilizes our glutes, quadriceps,
up off of the ground, or even climbing a flight hamstrings, hip flexors, and calves. A number
of stairs. We are constantly doing different of stabilizing muscles are working throughout
variations on a Squat! the entire movement.
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Try to keep your back neutral throughout the exercise. This means don’t arch or round your back.
This may take some work if you’re not used to it, but you should make progress over time. The lower
back may round at the very bottom of the movement, which is usually fine.
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with
an exercise we can competently handle will strengthen our joints in tandem with our muscles.
On exercises that use support from your arms, use enough support to avoid bending excessively at
the hips. If you find you need to bend forward a lot to squat, try supporting your arms!
SQUAT PROGRESSIONS
First we will explore our balance and range of motion with Jackknife and Assisted Squats. Our hips,
knees, and ankles will need to be familiar with this movement pattern before we go any further.
Once we know and trust our squat pattern, we can begin working on functional strength and
range of motion with Half Squats, Full Squats, and Narrow Squats. These will each challenge your
lower body in a unique and valuable way - mastering these will set you up for success with the next
variations.
After we have mastered the bilateral squats, it’s time to graduate to single-leg exercises! We will
gradually learn to rely on one leg to power our movements. One-Leg Squats are an impressive
feat, and it’s a skill well worth pursuing!
1. Jackknife squats
2. Assisted Squats
3. Half Squats
4. Full Squats
5. Narrow Squats
6. Side-Staggered Squats
7. Front-Staggered Squats
8. Assisted One-Leg Squats
9. One-Leg Chair Squats
10. One-Leg Squats
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JACKKNIFE SQUATS
ASCEND DESCEND
TUTORIAL
1. Stand in front of a stable platform around knee height.
2. Maintaining straight legs, bend at the hips until your palms are on the platform. Your arms
should be relatively straight, as should your waist.
3. Squat down slowly, with a slightly forward lean so you may assist with your arms, until your
hamstrings are pressed against your calves. You should not be able to squat any further.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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We can start building this ability by assisting Your feet should point forward or slightly out.
with our arms - even if this means assisting Don’t point them excessively out.
heavily at first!
Find a base from which you can firmly push. If
For some - this exercise will seem daunting. To you use a chair or low table, make sure it will
others, it may seem incredibly easy. not collapse on you and hurt you.
Either way, try the Standards below and see if Tighten your core and abs during the
you can hit them. If you hit Level 3 easily, feel movement. This applies to all squats. You want
free to move on! to feel your body “hinge” at the hips - like a
jackknife opening! This is the namesake of the
If not, then congratulations - you’re exercise and will involve solid upper and lower
strengthening one of the most fundamental body engagement.
human movements!
To make this exercise easier: This exercise is easier if you do not squat down as deeply, or if you
increase assistance from your arms in this range. Over time, increase squat depth and reduce arm
assistance. Alternatively, you can squat into a very low chair or stool. This “resting spot” will make
the bottom portion easier and track your progress.
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ASSISTED SQUATS
ASCEND DESCEND
TUTORIAL
1. Stand in front of a stable platform around hip height.
2. Maintaining straight legs, bend at the hips until your palms are on the platform. Your arms
should be relatively straight, as should your waist.
3. Squat down slowly, with a slightly forward lean so you may assist with your arms, until your
hamstrings are pressed against your calves. You should not be able to squat any further.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Assisting more with your arms will make this exercise easier.
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HALF SQUATS
ASCEND DESCEND
TUTORIAL
1. Stand in a safe area with your feet shoulder width apart.
2. Place your arms wherever they feel comfortable. Some extend their arms straight in front of
them, and others place them across their chest.
3. Squat down slowly until your thighs are parallel with the ground.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Reducing the squat depth will make this exercise easier. Add an
inch or two of depth whenever you feel ready, and you will eventually be able to squat to parallel.
Alternatively, placing a chair underneath you so you may rest in the bottom position can make
this exercise easier. However, don’t rely on this too much. You want to eventually be able to do this
without the chair.
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FULL SQUATS
ASCEND DESCEND
TUTORIAL
1. Stand in a safe area with your feet shoulder width apart.
2. Place your arms wherever they feel comfortable. Some extend their arms straight in front of
them, and others place them across their chest.
3. Squat down slowly until your hamstrings are pressed against your calves and you are unable
to descend any further.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Assisting yourself out of the bottom position - the hardest part -
will make this exercise easier.
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NARROW SQUATS
ASCEND DESCEND
TUTORIAL
1. Stand in a safe area with your legs straight and heels touching.
2. Place your arms wherever they feel comfortable. Some extend their arms straight in front of
them, and others place them across their chest.
3. Squat down slowly until your hamstrings are pressed against your calves and you are unable
to descend any further.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Standing with your feet further apart will make this exercise
easier. Bring your heels an inch or two closer whenever you feel ready. Aim to learn this with
your heels touching! If your femurs are particularly long, it may help you to hold some light
weights in front of you with your arm to counterbalance.
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ASCEND DESCEND
TUTORIAL
1. Stand in a safe area with your legs straight and feet twice shoulder width apart.
2. Place your arms wherever they feel comfortable. Some extend their arms straight in front of
them, and others place them across their chest.
3. Squat down slowly towards one side until your hamstrings are pressed against your calves
and you are unable to descend any further.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Having your feet closer together will make this exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Stand in a safe area with one foot in front of the other. Your legs should be relatively straight.
2. Squat down slowly on your back leg until your hamstrings are pressed against your calves
and you are unable to descend any further.
3. Pause for 1 Second.
4. Slowly come back up.
5. Pause for 1 Second.
6. Repeat 3-6.
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To make this exercise easier: Having your feet closer together will make this exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Stand in a safe area in front of Gymnastic Rings or a stable assisting platform.
2. Grab the assisting platform with your hands and raise one leg off the ground. Both legs should
be straight.
3. Squat down slowly on your back leg until your hamstrings are pressed against your calves and
you are unable to descend any further.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Assisting more with your arms will make this exercise easier.
Having the assisting platform closer will make this easier.
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ASCEND DESCEND
TUTORIAL
1. Stand in a safe area with a safe, stable chair behind you. The chair should be around knee
height.
2. Raise one leg off the ground. Both legs should be straight. Use your arms to balance however
you choose.
3. Squat down slowly on one leg until your butt gently touches the chair.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Using a higher chair and using it to take more of your weight will
make this exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Stand in a safe area.
2. Raise one leg off the ground. Both legs should be straight. Use your arms to balance however
you choose.
3. Squat down slowly on one leg until your hamstrings are pressed firmly against your calves.
4. Pause for 1 Second.
5. Slowly come back up.
6. Pause for 1 Second.
7. Repeat 3-6.
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Not only will this build strength, muscle, and Try to resist your knees “collapsing inward.”
mobility through our ENTIRE lower body, it’ll also Our knees are hinge joints and don’t resist
keep our joints healthy, strong, and moving for sideways pressure well. A good rule of thumb
years to come. is to have your knee go over your second toe
(next to your big toe).
As with all calisthenics moves, build up to this
progressively. If your joints hurt from doing One-Leg Squats look better with your assisting
this movement, experiment with some easier leg straight and parallel with the ground at the
variations instead. bottom of the movement. While this is a good
workout for your hip flexors, it’s not necessary
Congratulations on reaching this step! to get started. Try to keep it off to the ground,
and work on getting your leg straighter and
more mobile over time.
To make this exercise easier: Not squatting all the way down will make this exercise easier. As
you get stronger, you can go lower! It may help you to use your hands pressing on the ground to
assist yourself out of the bottom portion. This will build unassisted strength through most of your
range while still training the bottom!
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CLOSING THOUGHTS
Congratulations! If you have made it this far, then you have completed the entirety of the Squat
series. Give yourself a pat on the back for achieving mastery of such a valuable movement pattern.
We squat all the time! We squat to pick up a child or a beloved pet. We squat to get in and out of
chairs. We use our lower bodies to walk, run, and more! Mastering squats will prepare you for
important activities of daily living, whether you are 20 or 120 years old!
Perhaps you want to explore more variations on a squat. Here are a few exercises that might give
you an idea of where you want to go next:
Hill Sprints - Running fast up a hill and timing yourself trains cardio AND explosive legs!
Sumo Squats - You mastered Narrow Squats, so you’ll want to master wide-stance squats, too!
With a wide base of support and toes turned out, you’ll be working the muscles of the inner thigh as
well as the gluteus medius, a smaller but very important muscle in the glute complex.
One thing to keep in mind is the alignment of your knees. Your knees should track with your
toes, and because your toes are turned out, your knees should turn out as well. This will put the
stabilizing muscles of your hip to work. This is why this exercise is so great for improving lower body
stability and balance.
Cossack Squats - These might remind you of the Side Staggered Squats. The difference here is
in the stance. You’ll be standing much wider and keeping your “kickstand” leg straight. You can
imagine squatting down to sit on your heel. There is a significant balance component, and you’ll
feel it immediately.
Because this is a lateral movement, you are recruiting different muscles that you would in a
traditional squat. It’s a great exercise for improving your lower body stability and the range of
motion in your hips, knees, and ankles.
Lunges - Yes, lunges! The single-leg exercise that strengthens the glutes, quads, hamstrings and
calves. It’s actually one of the five fundamental movement patterns!
The split stance of a lunge challenges your core and hips as you work to maintain balanced form.
There are many variations on a lunge, from the classic forward lunge to the deep lunge. Explore
your options and see where you might incorporate them into your routine.
Having a strong and stable lower body is endlessly useful. Whether you’re dancing the night away
or leaping over hurdles to escape from zombies, you can thank your past self for taking the time to
master the squat.
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FAQS
Where do I start?
Start with a variation that you can do competently with good form for at least a few repetitions.
When in doubt, start with Jackknife Squats!
I’m having trouble keeping my heels on the ground during my squats. How can I fix this?
You might need to work on your ankle flexibility! You can do this by going back to the first variations
and focusing solely on your range of motion. Try moving slowly and pausing at the bottom to train
in proper heel placement.
You can also do calf stretches in between your sets to improve your flexibility.
I have met the standard for one variation, but the next exercise feels too hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
For example, let’s say you are stuck somewhere between two exercises. If your Jackknife Squats
are too easy, the Progression will challenge your body in preparation for the next exercise (using a
higher platform).
Alternatively, if the Assisted Squats are too challenging, the Regression will allow you to build into
them more slowly (using your arms for more assistance).
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BRIDGES
Bridging is excellent for the health of your
spine – IF you take the time to really master
reading a book – we often tend to round our
backs during these activities.
each step. To execute an impressive back
bend safely, training takes both patience and Bridging will put your spine in extension. This
care. is a good thing, because we want our bodies
to be in balance! Too much time in flexion can
In today’s modern age, we spend a lot of cause issues in the future, so it’s a good idea
time in flexion. That is, we are often in a to counter that by learning how to (safely) do
rounded forward position for long periods of the opposite! Take each variation to heart as
time. Think of a day at the office or at school. you strengthen the muscles of your back and
Think of what your posture looks like at your improve mobility in your shoulders, hips, and
computer, looking at your phone, or even spine. This trains your posterior chain!
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Try to avoid sagging at the hips. If this is difficult, moving your feet closer or pressing more with
your arms sometimes helps.
Slow and steady wins the race on this exercise. Don’t just speed through these. Find a controlled,
rhythmic pace to really feel this movement. 2 Seconds Down, 1 Second Pause, 2 Seconds Up.
Repeat.
Bridges are an excellent exercise, but slightly riskier for those who aren’t prepared. I do not advise
rushing through these exercises. If at all concerned, feel free to skip these. As mentioned in the
beginning of this book, consult a doctor before starting a new exercise plan.
BRIDGE PROGRESSIONS
We’ll begin by strengthening the posterior chain and introducing the beginnings of the bridging
movement pattern. Go slowly and be thorough – the first three movements are unique and
important to master.
Once we have mastered the Wall Bridge, we’ll challenge ourselves by lowering the base. Good
form is important, but how we get into position is even more important. Safety is the name of
the game, and being consistent and methodical in your approach will reduce your risk for injury.
After you have mastered the Wheel Bridge, you’re on your way to the “Look mom, no hands!”
version of this exercise. Don’t rush the process. Control will be key in mastering this movement.
1. Glute Bridges
2. Straight Bridges
3. Wall Bridges
4. Incline Bridges
5. Head Bridges
6. Full Bridges
7. Wheel Bridges
8. Tap Bridges
9. Wall Walking Bridges
10. Stand to Stand Bridges
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GLUTE BRIDGES
ASCEND DESCEND
TUTORIAL
1. Lie on your back with your knees bent. Your legs should be shoulder width apart.
2. Contract your glutes while maintaining a neutral back. This should thrust your hips upward.
3. Continue this movement until your thighs, trunk, and torso are in a straight line.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 2-6.
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To make this exercise easier: This exercise is easier if held for time instead of doing reps. If you
have difficulty doing Level 1 with good form, try getting into the top position and holding this
for a few minutes at a time. This should improve your ability to form a straight line from your
shoulders to your knees.
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STRAIGHT BRIDGES
ASCEND DESCEND
TUTORIAL
1. Sit on the floor with your legs in front of you. Your palms should be by your hips. Your body
should form an angle slightly wider than a right angle.
2. Push through your arms and contract your glutes to begin the movement. Keep your arms and
legs straight and bring your shoulders back.
3. Continue this movement until your body is in a straight line supported by your heels and palms.
4. Pause for 1 Second.
5. Slowly come back down.
6. Pause for 1 Second.
7. Repeat 2-6.
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This exercise is a great way to prepare our Have your legs together.
bridging muscles for the more advanced
variations. Your feet should point forward or slightly out.
Point your toes forward.
You could even say it’s a “bridge” to other
exercises. Badumtss. Try to keep your back neutral throughout the
exercise.
To make this exercise easier: Bending your knees slightly will make this exercise easier.
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WALL BRIDGES
ASCEND DESCEND
TUTORIAL
1. Stand 12” away from a wall. Your arms should be by your side and your legs shoulder width
apart.
2. Bring your arms back until your palms touch the wall. Your fingers should be pointed down.
3. Lean backwards, trying to move one spinal vertebra at a time, until your head gently touches
the wall.
4. Pause for 1 Second.
5. Slowly reverse the movement.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Standing closer to the wall or not leaning back all the way will
make this exercise easier. Build range of motion over time.
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INCLINE BRIDGES
ASCEND DESCEND
TUTORIAL
1. Sit in front of a platform around thigh height. A bench is a good standard. Your arms should be
by your side and your legs shoulder width apart.
2. Lean back until your head and palms touch the object. Lift your hips until your body is support
by your head, palms, and feet.
3. Lean backwards, trying to move one spinal vertebra at a time, until your body is arched and
your head is clear of the platform.
4. Pause for 1 Second.
5. Slowly reverse the movement.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Using a higher platform will make this exercise easier. Adjust your
wrists as necessary. They should not hurt during this exercise.
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HEAD BRIDGES
ASCEND DESCEND
TUTORIAL
1. Sit on a platform around knee height. Your legs should be around shoulder width.
2. Lean back until your head and palms touch the floor. Use the platform to support your lower
body as you arch back.
3. Lean backwards, pushing through your palms and feet until your head and back are clear of
the floor. You should be in a Full Bridge position - supported only be your palms and feet!
4. Pause for 5 Seconds. Breathing evenly and feeling your muscles stretch.
5. Slowly reverse the movement.
6. Pause for 1 Second.
7. Repeat 3-6.
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To make this exercise easier: Using a higher platform will make this exercise easier. Adjust your
wrists as necessary. They should not hurt during this exercise.
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FULL BRIDGES
ASCEND DESCEND
TUTORIAL
1. Lie on your back with your knees bent. Your heels should be a few inches away from your butt.
2. Reach back until your palms touch the floor. Your hands should be next to your head with your
fingers pointing towards your feet.
3. Push through your palms and feet while arching your back until your arms and legs are as
straight as you can make them. You should be in a Full Bridge position - supported only by your
palms and feet!
4. Pause for 5 Seconds. Breathing evenly and feeling your muscles stretch.
5. Slowly reverse the movement.
6. Pause for 5 Seconds.
7. Repeat 3-6.
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The difference between this stage and Head Try to straighten your legs.
Bridges is simply range of motion. By pushing
off from the ground, we are moving more and Try to retract your scapula and bring your
expending more energy. shoulders back.
As you’ll see from the next stage, there is a Try to keep your bridge “even.” Don’t lean too
significant difference between an “acceptable” far towards your feet or your palms. Try to keep
Bridge and a “good” Bridge. it balanced. If your wrists hurt, you may need to
move towards your palms a bit.
Take your time refining this exercise and the
next to improve yours! Full-body activation really comes into play
here. Try to imagine each vertebra of your body
moving back at a time.
To make this exercise easier: Moving your hands and feet slightly further apart will make this
exercise easier. You may need to lean towards your hands more so that your wrists don’t have to
bend excessively.
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WHEEL BRIDGES
ASCEND DESCEND
TUTORIAL
1. Lie on your back with your knees bent. Your heels should be a few inches away from your butt.
2. Reach back until your palms touch the floor. Your hands should be next to your head with your
fingers pointing towards your feet.
3. Push through your palms and feet while arching your back until your arms and legs are as
straight as you can make them. You should be in a Full Bridge position - supported only be your
palms and feet!
4. Pause for 10 Seconds. Use this time to stretch and move your body into place.
5. Slowly reverse the movement.
6. Pause for 10 Seconds.
7. Repeat 3-6.
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This step refers to the months-long process of Try to retract your scapula and bring your
improving our bridge. Gradually straightening shoulders back.
the limbs is a good place to start. Focus on
forming an “upside down letter U”. Also learn to Try to breathe normally.
breathe normally throughout the exercise.
Try to keep your bridge “even.” Don’t lean too
This is named after the Wheel Pose in yoga. far towards your feet or your palms. Try to keep
it balanced. If your wrists hurt, you may need to
move towards your palms a bit.
To make this exercise easier: Moving your hands and feet slightly further apart will make this
exercise easier. You may need to lean towards your hands more so that your wrists don’t have to
bend excessively.
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TAP BRIDGES
ASCEND DESCEND
TUTORIAL
1. Lie on your back with your knees bent. Your heels should be a few inches away from your butt.
2. Lean back and push yourself into a Wheel Bridge or Full Bridge.
3. Steadily shift weight onto one arm until you are able to lift the other arm entirely.
4. Tap your head or opposing shoulder briefly before returning your hand to the ground.
5. Repeat this motion for the other side.
6. Repeat 3-5.
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To make this exercise easier: Quickly tapping yourself before returning to the floor will make
this exercise easier. Make sure to practice this exercise until you’re able to support yourself on
either arm for at least a few seconds at any given time. This must feel stable for you to move to
the next step.
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ASCEND DESCEND
TUTORIAL
1. Stand arm’s length away from a stable wall. Your feet should be shoulder width apart.
2. Lean back steadily, start from your hips and “feeling” each vertebra move at a time, and place
one palm on the wall behind you.
3. Do the same with your other palm, placing it slightly below the palm already on the wall.
4. Repeat this with each arm, “walking” yourself down the wall until your palms are on the ground
in a Wheel Bridge or Full Bridge.
5. Take a deep breath to regain your bearings.
6. Lift one palm off the ground and place it securely against the wall.
7. Repeat the same with your other palm, placing it slightly above the palm already on the wall.
8. Repeat this with each arm until you are able to stand back up as you were in step 1.
9. Repeat 2-8.
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To make this exercise easier: Using more assistance from your arms will make this exercise
easier. If you have trouble descending all the way to the ground, stopping a few inches short
might make the exercise easier.
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ASCEND DESCEND
TUTORIAL
1. Stand upright in a safe and secure location. Your feet should be shoulder width apart. Your hands
should be on your hips.
2. Lean back steadily by pushing your hips forward and “feeling” each vertebra move at a time.
3. Keep leaning back until you are able to gently place one palm on the ground. You shouldn’t need
to fall on the palm.
4. After you are set, place your other palm on the ground. You should be in a Wheel Bridge or Full
Bridge position.
5. Take a deep breath to regain your bearings.
6. Slowly reverse the movement by pushing through one palm and lifting the other until you are able
to stand back up.
7. Place your hands back on your hips while you stand upright. Take a moment to gather your
bearings.
8. Repeat 2-7.
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To make this exercise easier: Leaning back on to a platform will make this exercise easier. You
can lean onto a low bed or a couch. Just make sure it is safe and secure. A “springy” surface
may cause some wrist pain as your wrists have to flex more. Additionally, using a wider stance
will make this exercise easier.
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CLOSING THOUGHTS
Congratulations on working your way through the Bridge series! While the exercise is
unconventional, it can help reverse some of the effects of sedentary behavior in modern life! Most
of us spend so much time bending forward. Who would have thought we could balance this out by
bending back?
If you build up gradually, you’ll start to notice the many benefits of bridging. Unlike some of the
other movements in this book, the bridging movement isn’t really done much outside of exercise.
However, you may notice better posture, more mobility, and even better energy!
It’s not uncommon to want to explore beyond bridges. Here are some variations below. You way
want to look them up online to get a better visual idea of how they’re performed:
Camel Poses - For those who have trouble getting into a Full Bridge, this variation can offer very
similar benefits! While on your knees, lean back slowly until your hands can rest gently on your
heels or feet. This can be done for repetitions or as a hold!
Bridge Holds - Like almost any exercise, the Bridge can be done as an isometric exercise. For
progression purposes, we measure repetitions for Full Bridges. However, they can also be done as
holds! This is great for ironing out your technique because you get lots of time in the top position.
Wall Slides / Wall Angels - While not directly associated with Bridges, these exercises can be
excellent for scapular mobility and posture.
Stand with your back to the wall. Try to keep your body as close to the wall as possible. Lift your
arms up so that they are parallel to the ground, with your elbows bent and the back of your hands
to the wall.
Slowly slide your arms up as high as you can, tightening your abs to prevent your lower back from
arching, then slowly lower your arms back down to the starting position. Squeeze your arms back
like you’re trying to touch your shoulder blades. Repeat for repetitions. Try to keep your body as
close to the wall as possible.
Don’t rush through the steps. Many people will spend years just building up to Wheel Bridges. That
variation will probably give the most benefit to most people. Especially ambitious individuals can
(gradually and safely) work towards a Stand to Stand Bridge! This is an extra challenge of mobility
and strength.
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FAQS
Where do I start?
Start with a variation that you can do competently with good form for at least a few repetitions.
When in doubt, start with Glute Bridges!
I feel like I can’t arch my back the way I need to for these exercises. How do I fix this?
You might need to work on mobility in your thoracic spine, or upper back. The Twists help improve
the mobility of your spine, so be sure to incorporate these into your routine if you haven’t already.
Mobility can take time to train, so be patient and consistent.
There are also a number of gentle yoga poses that can help improve your mobility. Try warming up
with cat-cow, downward dog, or cobra pose.
I have met the standard for one variation, but the next exercise feels too hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
For example, let’s say you are stuck somewhere between two exercises. If your Wall Bridges are too
easy, the Progression will challenge your body in preparation for the next exercise (stand farther
away).
Alternatively, if the Incline Bridges are too challenging, the Regression will allow you to build into
them more slowly (use a higher platform).
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TWISTS
The Twist is a bit of a different movement than
the previous exercises we’ve covered. It’s the
carrying our big brains around all day. Having
a mobile spine improves the quality of your
only rotational movement listed here, and daily life!
it’s intended to improve mobility rather than
strength. Every Twist variation is a complex movement
that works many muscles. These exercises
Due to the linear nature of our daily stretch and contract the sides of our body
movements, we tend to neglect rotational — sometimes called the lateral chain. While
exercises. Mobility of the thoracic spine is these are static holds and not movements, you
quite functional. It helps us check out blind might notice you can really feel the stretching
spots while merging on the freeway. It allows muscles as you breathe!
us to more evenly distribute the weight of
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It may help to bring some gentle full body exercises like jumping jacks or a jogging in place before
doing these exercises. This will mobilize your musculature and make your stretch more effective.
Turn toward your RAISED BENT leg. This is helpful to align the movement. For some reason,
it’s easy to get confused on this. Many people initially turned toward their straight leg
- myself possibly included.
Mind-muscle connection really matters here. Feel one side of your body stretch as the other
side contracts. Small adjustments can help you feel the movement a lot better over the time you
practice. This is one of the reasons longer holds are preferred.
Once you are in position, slightly look down as if you are trying to touch your chin to the shoulder
toward which you are turning. This will help engage and stretch the muscles in the back of
your neck.
You might feel some muscles near your hip cramp. If this happens, ease off the stretch and
massage them a bit. Walk around. Then go back to your Twists.
Go slowly and steadily. Under NO circumstances should you use SPEED to twist into the movement
or extend your range of motion. This would be a recipe for disaster. If you use control, your own
body will regulate the safety of the movement.
TWIST PROGRESSIONS
There may be only three variations to master, but progressing from Straight Leg Twists all the way
to Full Twists will take patience and consistency. Remember to be intentional with your twists - it
should feel like work, not like a relaxing stretch. Mastery of each variation will be hard won and
worth it!
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FRONT BACK
TUTORIAL
1. Sit on the floor with your legs straight in front of you.
2. Place your right foot beside your left knee and cross it over so the foot is on the other side of the
knee to your left.
3. Turn towards your bent leg and place your left hand on your right side.. Place your right hand
behind you.
4. Continue turning to your right as hard as you safely can.
5. Breathe normally and hold for time.
6. Return to your starting position and do the exact same for the left side.
7. After doing both sides, rest 30 seconds before repeating again. See Standards.
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To make this exercise easier: If you are unable to place your hand on the outside of your knee,
simply turning without involving your arms will make this exercise easier. You will know you are
making progress when you can place your elbow on the outside of your knee.
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FRONT BACK
TUTORIAL
1. Sit on the floor with your legs straight in front of you.
2. Place your right foot beside your left knee and cross it over so the foot is on the other side of the
knee to your left.
3. Bend your left knee and place your left heel on your right butt cheek.
4. Turn towards your bent leg and place your left hand on your right side.. Place your right hand
behind you.
5. Continue turning to your right as hard as you safely can.
6. Breathe normally and hold for time.
7. Return to your starting position and do the exact same for the left side.
8. After doing both sides, rest 30 seconds before repeating again. See Standards.
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To make this exercise easier: Twisting less will make this exercise easier.
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FULL TWISTS
FRONT BACK
TUTORIAL
1. Sit on the floor with your legs straight in front of you.
2. Place your right foot beside your left knee and cross it over so the foot is on the other side of the
knee to your left.
3. Bend your left knee and place your left heel on your right butt cheek.
4. Turn slowly towards your bent leg.
5. Thread your left arm under your right knee from the outside.
6. Turn a bit more towards the right until you are able to grab your left hand with your right hand.
7. Hold your hands together while turning as hard as you safely can to the right side.
8. Breathe normally and hold for time.
9. Return to your starting position and do the exact same for the left side.
10. After doing both sides, rest 30 seconds before repeating again. See Standards.
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To make this exercise easier: Joining your hands together is exceptionally difficult. It may help you
to use a rope or hand towel. See the video above for reference.
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CLOSING THOUGHTS
Congratulations on working your way through the Twist series! If you can do Full Twists comfortably,
you’ve built much more rotational mobility that the average person.
If you can’t yet, that’s okay too! I mean... did you just skip to the end of this section or near the end
of the book out of curiosity?
(That’s fine if you did. This book isn’t meant to be read linearly. If it was, it’d take most people years
to finish all the variations).
Jokes aside, you may have noticed that the Twist section is different from other sections of the book.
For starters, there are only three progressions. Also, we’re counting seconds instead of repetitions!
What gives?? *cue dramatic music*
This is because the Twists are meant to be trained in a very self-regulated manner. Some readers
may struggle with Straight Leg Twists. Perhaps they can only reach halfway towards what I
demonstrate in the photos.
Good news — that’s okay! These twists are rotational stretches. So as long as you’re feeling the
stretch, the exercise is working its intended function. You may want to warm up beforehand for
optimal results. Avoid stretching into areas of pain! Especially for your neck. As usual, we want to
start slow. We only have one spine, so we should take care of it.
There are different ways you can harness and enhance the rotational function you gather from
Twists:
Punching - If you have access to a punching bag or a safe punching surface, this can be a great
workout! If you’ve never punched anything before, you may want to look up a quick guide on
technique so you don’t injure yourself. Also, for the purposes of this book, only punch things you’re
legally allowed to punch.
Throwing - This is underrated! If you can find a safe area, tossing a ball at a tree or wall can help
you feel how rotation enhances your throwing ability. For an added challenge, try throwing with
your non-dominant arm.
These example movements are fun — but optional. If you were especially stiff beforehand, they
help you feel the newfound freedom that additional mobility may give you. Explore this if you want!
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FAQS
Where do I start?
Start with a variation that you can do competently with good form for at least a few repetitions.
When in doubt, start with Straight Leg Twists!
I can do the twist, but I have trouble keeping my hands on the ground. Is that okay?
For some of us, placing or keeping our hands on the ground is going to be extra challenging. Try
your best to master the form, and be patient with it! Mobility takes time to build.
I have met the standard for one variation, but the next exercise feels too hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
For example, let’s say you are stuck somewhere between the first two exercises. If your Straight Leg
Twists are too easy, the Progression will challenge your body in preparation for the next exercise
(trying it with a bent leg).
Alternatively, if the Bent Leg Twists are too challenging, the Regression will allow you to build into
them more slowly (twisting less).
I have trouble with Straight Leg Twists. I can’t twist as far as the photos show.
That’s okay. The stretch will look slightly different for different people. For Twists, just rotate as far as
you safely can to feel the stretch.
You can use a clock, watch, or timer. Most smartphones have this capability. However, some people
prefer to count their breaths instead of seconds. This is fine too. Take note of how often you take
breaths and use this to calculate the seconds. It doesn’t have to be exact.
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GENERAL FAQS
Take a look at the Hybrid Routine 2.0, then take a look at your schedule. Where does your workout
fit? Can you add it to your calendar, or maybe set an alarm? What barriers might get in your way,
and how can you tackle them? Set yourself up for success by thinking ahead and making a plan of
action!
However, it’s well worth it to find something you can use for Full Pullups. Check out your local park
and see if there are some monkey bars around!
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I have been working out for _____ days/weeks and I feel like I’m not
making progress. What am I doing wrong?
You might not be doing anything wrong at all! Change takes time, and patience is a challenging
exercise. If you are following the routine closely, you have double-checked your form, and you are
getting the right nutrition, it may simply be a matter of time.
I have met the standard for one variation, but the next exercise feels too
hard. What should I do?
Each exercise has a Progression and a Regression. You can use these to your advantage!
For example, let’s say you are stuck somewhere between two exercises. If your Wall Bridges are too
easy, the Progression will challenge your body in preparation for the next exercise (stand farther
away).
Alternatively, if the Incline Bridges are too challenging, the Regression will allow you to build into
them more slowly (use a higher platform).
You can also do calf stretches in between your sets to improve your flexibility.
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CONCLUSION
Of course, finishing this book through reading is different from actually “finishing” the routine,
right? It can take years to scale through all the exercises and do them competently! If you get bored
with it, feel free to try other things. Add to your routine. Change it. Improve it. Stick it in a stew (may-
be not that).
You can always come back and pick up where you left off! The floor and gravity aren’t going any-
where. I hope, anyway.
That said, consistency is key to progress! Balance your curiosity with dedication for long-term re-
sults.
Support
Progress is rarely a straight line. As you might have already discovered, fitness routines leave room
for confusion. Maybe you have a question about joint angles. Or perhaps you don’t “feel” like an
exercise is working.
Thankfully, you’re not alone in doing the Hybrid Routine! Thousands of people do it every week -
just like you can! Check out our website, online communities, and support resources below!
Website: www.hybridcalisthenics.com
Email: [email protected]
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The Hybrid Routine is a fitness routine that uses progressive bodyweight exercise. It’s
designed to help anyone get fit with just their body and gravity! Very little equipment is
needed and many exercises don’t require any equipment at all.
Every major exercise is also scalable - meaning almost anyone can find a variation
they can do! Our routine is designed to be for anyone - from young athletes to elderly
grandparents.
With the right knowledge, just about everyone can build up to advanced versions of
pushups, pullups, squats, and more!