CALISTHENICS INITIATION PHASE

GUIDELINES

ON MOBILITY ASSESSMENT
ON STRENGTH TESTS ON "CHOOSE YOUR PATH"
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Take a video/photo of yourself in the
Perform 1 set of MAX reps for every exercise. Count the total matches with each
prescribed position.
Log your result on "Your Reps/Time" tab. program and log it in each cell.
Analyze it and evaluate which Range Of Motion
Circle your "Matched Program". Pick where you want to start your
approximately matches with the ones described.
Rest 3-5min between exercises. journey.
Cicle your "Matched Program".

SCAPULA & SHOULDER MOBILITY (LECTURE)

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RELATIVE STRENGTH (TEST)

CALISTHENICS CALISTHENICS CALISTHENICS

EXERCISES YOUR REPS/TIME YOUR MATCH
FOUNDATION EXPANSION TRANSFORMATION
DAY 1 Dips 0-12 25+ 40 + CF CE CT
Pull Ups 0-10 15+ 20+ CF CE CT
Push Ups 0-15 25-40 45 + CF CE CT
Rows 0-8 10-15 20+ CF CE CT
Pistol Squat 0-5 e/s 12+ e/s 20+ e/s CF CE CT

CORE STRENGTH & STABILITY (TEST)

EXERCISES CF CE CT YOUR REPS/TIME YOUR MATCH
Elbow Plank 0-40 sec 2+ - CF CE CT
DAY 2 Extended Plank - 15+ CF CE CT
Side Plank on Arms 0-20 sec 1min + 2min + CF CE CT
Hollow Body Hold 0-15 sec 30 sec + 90 sec + CF CE CT
L-Sit 0 3-10 sec 15 sec + CF CE CT
Dragon Flags 0 2-5 8+ CF CE CT

ADVANCED RELATIVE STRENGTH (TEST)

EXERCISES CF CE CT YOUR REPS/TIME YOUR MATCH
Wall HS Push Ups 0 4-10 - CF CE CT
Free Standing
DAY 3 0 0 3+ CF CE CT
HS Push Ups
Muscle Ups 0 2-5 5+ CF CE CT
Pike Push Ups 0 2-5 5+ CF CE CT
Tuck Front
0-20 sec 20-45 sec 45 + CF CE CT
Lever Hold
Sissy Squat 0-3 3-6 7+ CF CE CT

UNDERSTANDING YOUR SCAPULA (LECTURE)

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SCAPULA STABILITY & GRIP STRENGTH (TEST)
EXERCISES CF CE CT YOUR REPS/TIME YOUR MATCH
DAY 4 Active Hang 0-20 sec 45-90 sec 2 min + CF CE CT
Dip Support 0-20 sec 1 min + 2:30 min + CF CE CT
Passive Hang 0-30 sec 60-90 sec 2 min + CF CE CT
Skin the Cat
0 2-5 6+ CF CE CT
w/Hold

MOBILITY ASSESSMENT
EXERCISES CF CE CT YOUR ROM YOUR MATCH
Glutes touch
Squat 90 degreesquat Comfortable low resting squat CF CE CT
the ground
DAY 5 Hands at above 2
Hands touch
Shoulder Flexion inches off the Hands at 2 inchesoff the ground CF CE CT
the ground
ground
Arms below Arms above
Shoulder Extension Arms at90° angle CF CE CT
90° angle 90° angle
Leg below Leg above
Active Hip Flexion Leg at90° angle CF CE CT
90° angle 90° angle

CHOOSE YOUR PATH

DAY 6-7
CHECK YOUR RESULTS -> CHOOSE YOUR PATH -> SET YOUR GOALS -> BEGING YOUR JOURNEY!
CF CE CT
TOTAL MATCH COUNT: