Knowledge Base
Exercise Guides
In-depth breakdowns for every skill in the BodyTree progression system — progressions, cues, sets/reps, and programming from trusted calisthenics methodology.
Explosive Pull-upsSep 2Kipping Pull-ups
Kipping pull-ups are a rhythm skill, not a shortcut. Here is the honest road from a dead hang to a strict pull-up to a controlled, safe kip.
Muscle-upsSep 1Muscle-up Negatives
Muscle-up negatives are the honest bridge to your first muscle-up. Build them from a dead hang, a pull-up, and a dip, one controlled lower at a time.
L-Sit / V-Sit / MannaAug 30Straddle L-Sit
Learn the straddle L-sit step by step: the seated compression drills, shoulder and hip mechanics, and holds that take you there from a simple tuck.
Dips (Parallel Bar)Aug 29L-Sit Dips
Learn L-sit dips step by step: the strict-dip and L-sit base you need first, how to train them, common mistakes, and the progression that comes next.
- Rings DipsAug 28
RTO Support Hold
The RTO support hold is the quiet, straight-arm foundation of every rings skill. Build it from a simple support on bars, one honest step at a time.
Back LeverAug 27Tuck Back Lever
The tuck back lever is the real starting line for the back lever. Here is how to get there from a simple hang, step by step, no gym required.
CoreAug 26One-Arm One-Leg Plank
Learn the one-arm one-leg plank step by step: build up from a knee plank, master the anti-rotation hold, and know exactly what comes next.
Back LeverAug 25German Hang
Learn the German hang from zero: a beginner-friendly banded start, safe shoulder-extension progression, hold times, and the mistakes to avoid.
CoreAug 2460-Second Plank
Build to a strict 60-second plank the right way: honest form, how to add hold time without your hips sagging, breathing under tension, and what comes next.
RowingAug 22Archer Ring Rows
Learn archer ring rows from zero: the horizontal pull that builds one-arm strength. Start at incline rows, own the progression, and train each side evenly.
Planche (Floor)Aug 21Straight-Arm Frog Stand
Learn the straight-arm frog stand from zero: the frog-stand starting point, wrist prep, how to hold it, and how it opens the road toward the planche.
PullAug 20Wide Ring Rows
Learn wide ring rows from zero: how to set the angle, pull with flared elbows, build a strong upper back, and progress from standard rows toward one-arm rowing.
- Inverted RowsAug 19
Feet-Elevated Inverted Rows
Learn the feet-elevated inverted row from zero: how to set it up at home, why it builds your back for a first pull-up, and how to progress it safely.
Ab WheelAug 18Knees Ab Wheel
Learn the ab wheel rollout from your knees as a total beginner: the plank foundation, safe form, sets and reps, and the honest road to a full standing rollout.
RowingAug 17Ring Row Eccentrics
New to pulling? Ring row eccentrics are the gentlest way in. Learn the slow-lower method, sets and reps, cues, and how it leads to your first full ring row.
PullAug 16Tuck Front Lever
The tuck front lever is the true first step toward the front lever. Learn the starting point, scapular mechanics, hold progression, and how to train it safely.
Dips (Parallel Bar)Aug 15Parallel Bar Dip Eccentrics
Can't do a dip yet? The parallel bar dip eccentric is the beginner-friendly negative that builds toward your first full rep. Technique, sets and reps, and cues.
CoreAug 5Bent-Knee Plank
The bent-knee plank is the easiest way to start core training from zero. Learn the setup, the 20-second goal, cues that protect your back, and what comes next.
LegsAug 4Side-to-Side Squat
Learn the side-to-side (Cossack) squat from zero: the single-leg bridge that builds the strength, depth, and balance for your first pistol squat.
Back LeverAug 3Skin the Cat
Learn skin the cat from zero: the beginner-friendly rings rotation that builds shoulder mobility and connective-tissue strength, with cues and prehab.
L-Sit / V-Sit / MannaAug 2One-Leg-Bent L-Sit
The One-Leg-Bent L-Sit is the beginner-friendly bridge between the tuck L-sit and the full L-sit. Here is how to learn it from zero, train it, and progress.
- Back LeverAug 1
German Hang (Banded)
A beginner-friendly, band-assisted German hang to open tight shoulders and build the extension range every back lever starts from. No gym needed.
Rings DipsAug 1Ring Support Hold
Learn the ring support hold from zero: the beginner-friendly straight-arm hold that builds the shoulder and elbow strength every rings skill is built on.
RowingJul 30Ring Rows
Ring rows are the friendliest way to build real pulling strength from zero. Learn the setup, easiest regression, sets and reps, and what comes next.
PushJul 29Diamond Pushups
Learn diamond pushups from zero: the close-hand regression, how to build up from standard pushups, sets and reps, elbow cues, and the triceps-safe road forward.
Dips (Parallel Bar)Jul 28PB Jumping Dips
Never done a dip? PB jumping dips let your legs help you learn the pressing pattern from day one. Here is how to start, train, and progress from zero.
SquatsJul 27Full Squat
Learn the deep bodyweight squat from zero: how to sit to full depth with heels down, fix ankle and hip mobility, train 3x15, and progress toward the pistol.
Inverted RowsJul 26Prone Scapular Squeeze
The prone scapular squeeze is the true day-one move for pulling. Learn how to do it on the floor, with no bar, and build toward your first row.
LegsJul 25Parallel Squat
Learn the parallel squat from zero: no gym, no weights, no experience needed. Depth, cues, sets and reps, common mistakes, and the road to the pistol squat.
Planche (Floor)Jul 24Frog Stand
Learn the frog stand from zero: the beginner's first real balance skill and the gateway to the planche. Setup, wrist prep, hold protocol, and what comes next.
PullJul 23Incline Rows
Incline rows are the most beginner-friendly back exercise in calisthenics. Learn the setup, the reps that build your first pull, and what comes next.
SquatsJul 22Sit-to-Stand
The sit-to-stand is the easiest way to start building lower-body strength from zero: no gym, no squat rack, just a chair. Here is how to learn and progress it.
CoreJul 21Tuck L-Sit
The tuck L-sit is the true starting point for L-sit training: a beginner-friendly support hold you can learn on the floor. Cues, sets, prehab, and what is next.
Pull-upsJul 20Bar Pull-ups
Your first strict pull-up, from zero. The road from a dead hang through jumping pull-ups and negatives, plus cues, sets and reps, and what to train next.
PushupsJul 19Kneeling Pushups
Wall pushups feel easy but full pushups feel impossible? Kneeling pushups are the honest middle step that builds real pressing strength from zero.
Pull-upsJul 18Pull-Up Negatives
Can't do a pull-up yet? Pull-up negatives are the beginner-friendly bridge that builds the strength to get there, one slow lower at a time.
PushJul 17Parallel Bar Dips
Learn parallel bar dips from zero with Overcoming Gravity programming: jumping and negative regressions, honest depth, sets and reps, and what comes next.
Pull-upsJul 16Jumping Pull-Ups
Jumping pull-ups are the beginner's honest first step toward a real pull-up. Learn the setup, scapular mechanics, sets and reps, and how to progress from zero.
Ab WheelJul 15Plank
The plank is where calisthenics core work begins. Learn how to hold it from your knees, build to a full 60 seconds, and what it prepares you for.
- SquatsJul 14
Bodyweight Squat
Learn the bodyweight squat from zero: the easiest regression, how deep to go, sets and reps, coaching cues, and the road from sit-to-stand to the pistol.
PushJul 13Standard Pushups
Learn the standard pushup from zero: easy regressions, scapular mechanics, elbow position, sets and reps, and the mistakes that stall your first clean rep.
PullJul 12Inverted Rows
Learn the inverted row from zero: the most beginner-friendly horizontal pull. Body angle regressions, scapular cues, sets and reps, and where it leads.
PushupsJul 11Wall Pushups
Never done a pushup? Start here. Wall pushups are the gentlest way to build real pressing strength at home, with a clear path to the full pushup.
Handstand PushupsJul 10Wall Headstand Pushup
Train the wall headstand pushup with Overcoming Gravity mechanics: scapular rhythm, elbow tracking, why arching stalls you, and building to the wall HSPU.
Handstand PushupsJul 9Wall Headstand Pushup Eccentric
Learn the wall headstand pushup eccentric with Overcoming Gravity programming: the 5 to 10 second lowering protocol, elbow tracking, and the wall setup.
Handstand PushupsJul 8Box Headstand Pushup
The box headstand pushup is the level-2 bridge in the Handstand Pushups branch: it raises your hips and shifts weight to your shoulders, per Overcoming Gravity.
Handstand PushupsJul 7Pike Headstand Pushup
Learn the pike headstand pushup, the level-1 entry point to overhead pressing strength in the Handstand Pushups branch, with cues from Overcoming Gravity.
Rings HandstandsJul 6Rings Handstand
Learn the freestanding rings handstand: turning the rings out, pressing past the strap, and locking a straight body on an unstable base, per Overcoming Gravity.
Rings HandstandsJul 5Rings Strap Handstand
Learn the rings strap handstand: the straight-body bridge between the rings shoulder stand and a true freestanding handstand, straight from Overcoming Gravity.
Rings HandstandsJul 2Rings Shoulder Stand
Learn the rings shoulder stand, the inverted foundation for every rings handstand: scapular setup, wrist control, and progressing to the strap handstand.
HandstandsJul 1One-Arm Handstand
The one-arm handstand is the pinnacle of handstand skill. Learn the prerequisites, progression approach, and how to train it without overloading your joints.
HandstandsJun 30Freestanding Handstand with One-Arm Support
Learn the one-arm handstand progression: straddle weight shift, finger-by-finger removal, wrist conditioning, and how to reach a true one-arm hold.
Muscle-upsJun 29Ring Muscle-Up
Master the ring muscle-up with Overcoming Gravity programming: false grip mechanics, the kip-to-transition sequence, wrist prehab, and the strict version.
Rings DipsJun 25Rings Dips
Master rings dips with Overcoming Gravity programming: scapular mechanics, the RTO cue, costochondritis prevention, and how to progress to L-sit dips.
- SquatsJun 25
Pistol Squat
Master the pistol squat with Overcoming Gravity programming: unilateral mechanics, full-depth technique, balance progressions, and moving to weighted pistols.
- L-Sit / V-Sit / MannaJun 22
L-Sit
Master the L-sit with Overcoming Gravity programming: hip flexor mechanics, the 50/50 compression protocol, training frequency, and progressing to the V-sit.
Back LeverJun 18Full Back Lever
Master the full back lever with Overcoming Gravity programming: shoulder extension mechanics, the isometric hold protocol, elbow prehab, and what comes next.
Planche (Floor)Jun 15Full Planche
Master the full planche with Overcoming Gravity programming: scapular protraction, the 3x/week isometric protocol, wrist prehab, and what comes after.
Front LeverJun 11Full Front Lever
Master the full front lever with Overcoming Gravity programming: scapular mechanics, hold progressions, connective tissue care, and what comes next.
Muscle-upsJun 8Muscle-ups
Master strict ring muscle-ups with Overcoming Gravity programming: false grip mechanics, transition technique, training frequency, and how to progress beyond.
HandstandsJun 4Freestanding Handstand
Master the freestanding handstand with Overcoming Gravity programming: scapular position, finger balance, wrist prehab, and progressing to one-arm work.
HandstandsJun 3Wall Handstand
Master the wall handstand, the isometric foundation for every freestanding and one-arm handstand. Learn alignment, training frequency, and how to progress.