Train anywhere — no machines needed. Progress from your first push-up to muscle-ups, pistols and the planche. Pick a level, follow the progressions, and use the demos for clean form.
Build the base: control your own bodyweight through a full range.
Full push/pull strength and the first skill holds.
Explosive and unilateral strength; approaching the big skills.
The path to each skill — earn every step before the next. Consistency beats intensity here.
Pull-up → high explosive pull-up → transition on low bar → strict bar muscle-up
Box squat → assisted pistol (hold support) → negative pistol → full pistol
Wrist prepEssential before any hand-balancing — 2 min
Scapular pulls & shrugsHealthy pulling shoulders — 2 × 10
Deep squat holdHip & ankle mobility — 60–90s
Thoracic rotationsUpper-back openness — 8 each side
Band dislocatesShoulder range for skills — 2 × 10
A park bar and your bodyweight is a full gym. Sample circuit — 4 rounds, minimal rest:
💪 Pull-ups — 8 · ▶ Watch demo
🙌 Dips — 10 · ▶ Watch demo
🦵 Jump squats — 15 · ▶ Watch demo
🔥 Push-ups — 15 · ▶ Watch demo
🧱 Hanging leg raise — 10 · ▶ Watch demo
General fitness guidance, not medical advice. Warm up first, progress gradually, and stop if you feel pain. Start a guided workout →
