How to actually perform every exercise in the program, organized by movement pattern rather than by month, since several exercises repeat across phases with only the difficulty changing.
Don't skip straight to an exercise that looks impressive — every skill move here (front lever, planche, muscle-up, human flag) has an easier regression listed first. If you can't hold good form on the regression, that's the one to train. Stop a movement if you feel joint pain (not muscle fatigue).
Warm-up & Cool down
Warm-upStart with light full-body movement to raise your heart rate and temperature — jogging in place, jumping jacks, or a brisk lap around the room — then move into dynamic stretches specific to what you're about to train: arm circles and band pull-aparts before push/pull days, leg swings and hip circles before leg days. The goal is to leave this feeling loose and slightly warm, not tired.
Cool downStatic stretching for whatever you just worked — hold each stretch 20–30 seconds without bouncing. This is when flexibility actually improves, since your muscles are warm and pliable.
Push movements
Push-upsHands slightly wider than shoulders, body in a straight line from head to heels (no sagging hips or piked butt). Lower your chest to just above the floor by bending the elbows back at roughly a 45° angle to your torso, then press back up to full arm extension. Keep your core and glutes braced so your hips don't sag.
Decline Push-upsSame as a push-up, but with your feet elevated on a step, bench, or chair. The higher your feet, the more weight shifts onto your shoulders and upper chest. Keep the same straight-body line; don't let your hips pike up to compensate.
Diamond Push-upsA push-up with your hands close together under your chest, thumbs and index fingers touching to form a diamond shape. This shifts more work onto the triceps. Keep elbows tucked close to your ribs on the way down rather than flaring out.
Archer Push-upsStart wide, hands well outside shoulder width. Lower by bending one arm while the other stays straight and slides out to the side along the floor, so your weight shifts almost entirely onto the bent arm. Press back to center. Alternate sides. This is the standard first step toward a one-arm push-up.
Pike Push-upsStart in a pike position: hips high, hands and feet on the floor, forming an inverted V. Bend your elbows to lower the top of your head toward the floor between your hands, then press back up. This shifts load onto the shoulders and is the standard entry point toward handstand push-ups.
Plank to Push-upStart in a forearm plank (elbows under shoulders, body straight). Press up one arm at a time into a full push-up (hand) plank, then lower back down one arm at a time to forearms. Keep your hips still — don't let them rock side to side as you switch arms.
One-Arm Push-up ProgressionsOnce archer push-ups feel easy, widen your stance for stability and start letting the "assisting" straight arm do less and less — eventually just resting fingertips on the floor, then lifting it entirely for a true one-arm push-up. Progress patiently; rushing it strains the wrist and shoulder.
90-Degree Push-up PracticeA push-up performed with your torso and upper arms forming a 90° angle at the bottom (upper arms parallel to the floor), hands positioned further back near your hips — the same hand position used in planche work. Lock elbows out fully at the top. Bridges regular pushing strength into planche-specific strength.
DipsOn parallel bars or a sturdy chair/bench edge, support your body with straight arms, then lower by bending your elbows until your upper arms are roughly parallel to the floor, torso fairly upright. Press back to full lockout. Avoid dropping so deep that you feel pinching in the front of the shoulder.
Dips (Slow Tempo)Identical movement to a regular dip, just controlled: take a full 3 seconds to lower, then drive up explosively. The slow eccentric (lowering) phase builds extra strength beyond standard dips.
Handstand Push-ups (Wall-Assisted)Kick up into a handstand with your back to a wall for balance. Lower yourself by bending your elbows until the top of your head lightly touches the floor, then press back to full lockout. Keep your body tight and straight; don't let your back arch.
Handstand Push-ups (Freestanding)Same movement as the wall-assisted version, but balancing without support. Only attempt once you can comfortably do multiple wall-assisted reps with a hollow-body position — the balance demand on top of the strength demand is what makes this much harder.
Pull movements
Pull-ups or Inverted RowsPull-up: hang from a bar with an overhand grip, pull your chin above the bar by driving your elbows down and back, then lower under control. Inverted Row (easier regression): lie under a bar or sturdy table at about waist height, grip it, keep your body straight, and pull your chest to the bar, then lower.
Pull-upsSame execution as above, standard overhand grip, shoulder-width or slightly wider. Avoid kipping or swinging — control both the pull and the lower.
Chin-upsSame as a pull-up but with an underhand (supinated) grip, hands shoulder-width apart. Usually a few reps easier than a pull-up for most people, making it a good stepping stone.
Archer Pull-upsVery wide overhand grip. Pull up while shifting your body toward one hand, so that arm bends fully while the other stays nearly straight out to the side along the bar. Lower to a dead hang and alternate sides. Standard first step toward a one-arm pull-up.
Typewriter Pull-upsPull up to the top of a wide-grip pull-up, then, staying at the top, shift your body horizontally from one hand to the other without lowering, before lowering down. Demands much more time-under-tension per arm than an archer pull-up — the step just before a true one-arm pull-up.
Muscle-Up Progressions / Muscle-Up Practice / Muscle-UpsA pull-up that transitions into a dip above the bar. Pull explosively higher than a normal pull-up, then lean forward and roll your wrists over the bar as your elbows come up, ending in a dip-support position above it, and press to lockout. Start with a resistance band looped over the bar for assistance, or practice "jumping" muscle-ups from a low bar. The transition is the hard part — practice it slowly and separately from full reps at first.
Squat & single-leg leg movements
SquatsFeet shoulder-width, toes slightly out. Push your hips back and bend your knees to lower down, chest up, knees tracking over (not caving past) your toes. Go as low as your mobility allows with a flat back, then drive through your heels to stand.
LungesStep forward into a long stride, then lower straight down until both knees are close to 90°, back knee hovering just above the floor. Push through the front heel to return to standing. Keep your torso upright.
Bulgarian Split SquatsLike a reverse lunge with your rear foot elevated behind you on a bench or step. Lower your back knee toward the floor by bending the front leg, most of your weight on the front foot, then drive back up.
Shrimp SquatsStand on one leg, holding your other foot up behind you with the same-side hand. Lower yourself by bending the standing leg until your back knee lightly taps the floor behind you, then stand back up without letting go. Demands serious single-leg strength — expect to need a wall or fingertip support at first.
Pistol Squats (Assisted)Stand on one leg, other leg extended straight out in front. Lower down on the standing leg as far as you can with control, using a doorframe or TRX strap for light counterbalance, then push back up.
Pistol SquatsSame movement, unassisted: squat all the way down until your hips are near your heel, then stand back up, using your arms only for balance, not support.
Pistol Squats (Weighted)Once bodyweight pistol squats are solid for multiple reps per leg, hold a light dumbbell or kettlebell at your chest to add resistance.
Jump SquatsPerform a regular squat, then explode upward into a jump at the bottom, landing softly back into the squat position with bent knees to absorb the impact. Land quietly — a hard, straight-legged landing means you're not absorbing the impact properly.
Broad JumpsFrom standing, swing your arms back and bend your knees, then jump forward as far as you can, landing on both feet with bent knees. Stick the landing and come to a full stop before resetting.
Single-Leg Box JumpsStanding on one leg in front of a sturdy box, jump up onto the box landing on the same leg, then step back down. Use a low box at first — the goal is a soft, controlled landing, not maximum height.
Posterior chain & core
Glute BridgesLie on your back, knees bent, feet flat on the floor. Squeeze your glutes to lift your hips into a straight line from shoulders to knees, hold briefly, then lower with control.
Single-Leg Glute BridgesSame movement, but with one leg extended straight out rather than bent on the floor, so all the lifting work goes through the single planted leg.
Calf RaisesStanding (or with the balls of your feet on a step for extra range), rise up onto your toes as high as possible, pause, then lower under control until you feel a stretch in the calf.
PlankForearms and toes on the floor, elbows under shoulders, body in one straight line from head to heels. Squeeze your glutes and brace your core so your hips don't sag or pike up.
Hanging Leg RaisesHang from a pull-up bar with straight arms. Keeping your legs as straight as you can manage (bend the knees as a regression), raise them until at least parallel to the floor, then lower with control — don't let momentum swing you.
Russian TwistsSit with knees bent, leaning back slightly so your torso is at roughly 45°, feet on the floor or lifted for extra difficulty. Rotate your torso side to side, tapping the floor beside your hip, keeping your chest up rather than rounding your back.
Windshield WipersLie on your back, arms out to the sides, legs raised straight up (or bent at 90° as an easier version). Keeping shoulders flat on the floor, lower your legs together to one side as far as control allows, then sweep back up and over to the other side.
Nordic Curl (Negatives) / Nordic CurlsKneel with your ankles anchored. Keeping your body in a straight line from knees to head, lean forward as slowly as possible, resisting with your hamstrings, catching yourself with your hands at the bottom. Push back up using your hands to assist (the "negative" version) — the full version pulls back up using your hamstrings alone.
Dragon Flag (Negatives) / Dragon FlagLie on a bench, gripping something sturdy behind your head. Lift your whole rigid body up onto your shoulder blades, then lower it as one straight line as slowly as possible, stopping just before your lower back touches the bench. The "negatives" version only trains the lowering; the full version also pulls back up under control.
Static holds & skill work
Handstand PracticeKick up into a handstand against a wall for support, body in a straight, slightly hollow line, arms locked out. As balance improves, practice small weight shifts through your fingers, gradually reducing reliance on the wall until freestanding.
L-Sit Progressions / L-Sit Hold / L-Sit to V-SitSupport your body on your hands beside your hips or on parallettes, arms straight, shoulders pushed down. Lift your hips and legs so they extend straight out in front, parallel to the floor, forming an "L". As you get stronger, work toward lifting legs higher, past parallel, toward a "V".
Front Lever Tuck HoldHang from a bar, then pull your knees up to your chest while leaning your torso back until horizontal, arms staying completely straight (all the work comes from your back and core, not bent arms). Hold this tucked, horizontal position.
Advanced Tuck Front LeverSame tucked hold, knees pulled slightly away from your chest and back kept flatter — a small change that meaningfully increases difficulty by lengthening the effective lever.
Straddle Front Lever / Straddle to Full Front LeverFrom the advanced tuck, extend both legs outward into a wide straddle rather than tucking, body horizontal. The wider the straddle, the easier — narrow it over time, eventually bringing legs together for the full front lever.
Tuck Planche LeanGet into a push-up-like position with your hands roughly at hip height, lean your shoulders forward past your hands while pushing the floor away, feeling your feet get progressively lighter. Builds forward-lean strength without leaving the ground yet.
Tuck Planche HoldFrom the same setup, tuck your knees to your chest and lift your feet off the floor, balancing your tucked body horizontally on straight arms, shoulders pushed forward past your hands. Hold.
Straddle PlancheFrom the tuck planche, extend your legs out to the sides in a wide straddle, keeping your whole body horizontal on straight arms. A realistic multi-month-to-multi-year goal on the way toward a full planche, which very few people ever need to chase.
Human Flag ProgressionsGrip a vertical pole with one hand high and one lower, then lift your body until horizontal, held out to the side by your arms and core. Start with knees tucked to shorten the lever, work toward straight, extended legs.