ADVANCED WORKOUT PROGRAM

The goal of advanced program is to start work on the advanced exercises in order to build strong foundation and learn perfect form of exercises. This concept is fundamental in order to let your tendons adapt to the conditions of stress that they are going to face whenever you will start to work on the progressions of the different calisthenics main skills. Program contains 4 levels which will lead you from intermediate to advanced calisthenics athlete with advanced calisthenics skills achieved. The 4 level system will let you…

REQUIREMENTS:
25 PULL UPS
30 DIPS
HANDSTAND
5 DRAGON FLIES 

WHAT WILL YOU BE ABLE TO DO AFTER 8 LEVELS:

STATIC SKILLS:

FRONTLEVER

STRADDLE PLANCHE

ONE ARM DRAGON FLY

L-SIT TO HANDSTAND

EXERCISES:

      10 MUSCLE UPS

        25 PULL UPS

           35 DIPS

5 HANDSTAND PUSH UPS

DYNAMIC SKILLS:

360 MUSCLE UP

SHRIMP FLIP

JUMP OVER BAR

540 SWING

LEVEL 1

REQUIREMENTS:
25 PULL UP
HANDSTAND 30s.
6 TUCK FRONTLEVER PULL UPS
30 DIAMOND PUSH UPS

LEVEL 2

REQUIREMENTS:
25 PULL UPS
L-SIT TO STRADDLE PLANCHE
HANDSTAND 40s.
15 BAR LEG RAISES 

LEVEL 3

REQUIREMENTS:
10 MUSCLE UPS
HANDSTAND TO L-SIT
ONE ARM PULL UP NEGATIVES
8 DRAGON FLIES