Blog

Backbending

Backbending offers many advantages in training and in everyday life. Although it may feel unnatural to bend backwards, our bodies are made to do this!

By adding back bending exercises to your training routine, you improve your breathing by opening your chest. In addition, you release tension in the lower back and hips and you will improve your posture. Personally, we find back bending one of the most satisfying stretches as it relaxes you enormously and takes you completely out of your “fixed” position. After a good backbending session you immediately feel more energetic and free in movement. And if you ever have the goal of doing advanced handstand shapes such as a scorpion handstand, you should definitely work on your backbending ability!

To help you to get started with backbending, we have created a backbending programconsisting of 2 different levels. All these exercises has significantly helped us and many others in their overall fitness – calisthenics journey. The program starts with easy and accessible stretches and safely works to a point where you can stand backwards on 4 hands in a full bridge!

Increase your backbending and experience the benefits with our proven back bending sessions!

Hip Mobility

Improving Hip Mobility might not be the first thing you think about when starting with Calisthenics or Bodyweight Training, but it does help you in many ways! When it comes to learning specific calisthenics skills, hip abduction (spreading legs sideways) is necessary to perform all straddle exercises, the better your mobility is, the easier those exercises will be. Hip extension (pushing hips forward) is useful to create straight lines for basic exercises like the superman hold and harder exercises such as the dragon flag and frontlever. Without a proper hip extension, you won’t be able to perform these exercises with proper form.

When it comes to training in general, having good hip mobility will result in executing exercises, especially core and leg exercises, with a good range of motion while creating minimum tension on your lower back and knees, preventing pain and injuries in these areas.

The Hip mobility sessions that our app offers include a selection of the most effective hip mobility/hip-opening stretches to progress in calisthenics and prevent daily issues caused by hip tightness.

Improving Hip mobility enables you to perform straddle, leg, and core exercises easily without risk of injuries.

Hamstring Flexibility

Increasing Hamstring Flexibility might be your best investment if you’re serious about mastering calisthenics exercises, especially static holds. A clean L-sit, good form leg raises, a clean handstand, strict muscle-ups, and all straddle exercises require good Hamstring Flexibility.

Besides improving calisthenics exercises, hamstring flexibility has many more benefits. Tight hamstrings can increase the risks of bad posture and lower back pain because it attaches to your pelvis where hamstring tightness causes it to be pulled forward. Stretching your hamstrings regularly will also prevent injuries such as muscle tears and improves overall leg strength and agility. Besides, stretching the hamstrings improves the legs’ overall flexibility and strength. In short, plenty of reasons to work on flexible hamstrings!

Increase hamstring flexibility to Improve Calisthenics Exercises and reduce risks of lower back pain and bad posture.

Shoulder Mobility

Improve your shoulder mobility and flexibility and you’ll experience all the benefits that it has in store for you. Increasing shoulder mobility is directly linked to better performance of exercises and other goals you might have.

The exercises and stretches that we have implemented in our mobility sessions will help you to obtain a greater range of motion for almost any exercise, which results in more time under tension and thus faster muscle growth and more calories burnt.

Good shoulder mobility/flexibility also results in much faster progress of skills like the handstand, muscle up, and backlever, simply because your shoulders are the main joint involved in these exercises. The reason why you’ll progress faster is because you’ll be able to generate more strength in shoulder flexion when working on shoulder mobility regularly.

Bulletproof your shoulders and boost your progress with our effective Shoulder Mobility Sessions.

Frontlever Mastery

The frontlever is one of the most impressive exercises within Calisthenics. At first glance it may seem easy, until you try it yourself! Then you soon realize that you have to be VERY strong for this. During the Frontlever Mastery Course you work on different elements of the exercise, such as technique, basic strength and core strength. In addition, you will train your back and arm muscles in a different (isometric) way. This provides extra muscle and strength increase.This course contains 5 different programs consisting of different levels. Do you have little training experience? Then start with the Beginner level and work on your pull ups first. Can you do 5 to 10 pull ups? Then jump in from the intermediate level and master the basic technique of the frontlever!

Unlock the Frontlever with this ultimate Frontlever Mastery Course!

Human Flag Mastery

In this program you will work on the (im)possible. The Human Flag! We define this move as one of the most impressive calisthenics skills. It always looks unreal when you see someone else completely master this exercise #purepower! Do you really want to impress people at the beach? Then you’d better have this skill in your pocket!

What makes this exercise so unique is that it requires full body control and brutal strength. In addition, it is required to perform both pushing and pulling movements. Next to that, this skill should be done with straight arms and therefore straight arm strength must be trained. This all makes it quite a challenge to master the technique of this exercise.So in this extensive 5 level Human Flag Program we teach the right technique while you build up enough strength to achieve the full human flag!

Achieve the impossible and work towards a full 10 sec Human Flag!

Muscle Up Mastery

Unlock your Muscle up with our extensive Muscle Up Mastery Course. This workout consists of 3 workouts per week with only one goal, master the muscle up as fast as possible from any starting level. Already have some strength, for example, 5 pullups? Jump in at the intermediate phase and boost your progress from there. Have no training experience at all? Start with this plan from the beginning and master the foundations first.

Jump in at any level and unlock the (strict) Bar Muscle up and Ring muscle up fast.

Handstand Mastery

Learning the Handstand is one of the first things we did when we started our journey. Why? Because it is the easiest skill to learn, it’s the MOST valuable skill to learn and it’s just an amazing feeling to have total control being upside down.

So why is it easy and valuable? The Handstand doesn’t require a large amount of strength and is therefore accessible to anyone at any level. If your goal is to learn harder calisthenics exercises such as the handstand pushup, l-sit to handstand, or planche, learning the handstand is the foundation to unlock all these skills.

This skill mastery course consists of 5 levels, from ultra beginner to expert, you can start this plan if you can hardly do a pushup, and it works up to a completely straight handstand for 30 seconds.

Start from scratch and work up to a 30 second Handstand Hold with this extensive Handstand Mastery Course

Calisthenics & Gym

Are you currently working out with weights in the gym, but want to incorporate some calisthenics exercises? Or are you doing calisthenics but struggling to fit in some weightlifting exercises? This Workout plan is your solution.

This Hybrid Workout plan is the perfect combination of calisthenics and gym training. With this program, you will work towards iconic bodyweight movements like the pullup, the muscle up, (weighted) dips and advanced pushups, while still working on absolute strength and Muscle Mass by doing the most effective gym exercises like the Squat, Benchpress, Deadlift and several Barbell and Dumbell exercises.

When we first started with calisthenics, we came from the gym too. In the beginning, we still wanted to incorporate our favorite gym exercises like the bench press and the squat. So back then, we followed a plan exactly like this one. It was just perfect for us.

Gain Muscle Mass and Functional strength with an optimal exercise selection of both worlds

Calisthenics Basics

Do you want to master the basics of Bodyweight Training, avoid beginner mistakes, and create a solid strength foundation before you move on to harder calisthenics exercises? Then this is your program!

If we had this program available when we started with calisthenics, we would definitely choose to follow this one before starting harder calisthenics exercises. Because after 10 years of training experience, we know how incredibly important a solid strength foundation is. Completing this program will ensure that you’re 100% ready to start with calisthenics skills, without injuries and hitting plateaus due to lacking strength.

Even if learning calisthenics skills is not your goal, then this plan is perfect for you to get fit. Whether that means building muscle mass or losing weight. It just consists of the perfect selection of bodyweight exercises.

Build a solid strength foundation while getting in shape, for any level.

The Full Calisthenics Journey

This is the Ultimate Lifechanging Plan for everyone that wants to start their Calisthenics Journey by learning skills while working on an athletic physique without any mistakes from the very beginning.

With this 5-Level Workout Bundle, you will learn everything from scratch to become a master of your own bodyweight. The Skills that are incorporated in this plan and that you can accomplish when finishing the plan are: Muscle Up, Handstand, Human Flag, Frontlever, Backlever, Planche, Handstand Pushup and more. Everything in one plan! Thousands have already unlocked these skills and obtained an athletic physique by following this plan. You’re next!

Have a look at the full journey timeline below to see the skills you will unlock at each stage.

Calisthenics Weightloss

This Weight Loss Workout Plan is the perfect way to lose weight as fast as possible. This program focuses on losing weight rather than learning calisthenics. Therefore, this program is suitable for everyone. For complete beginners and more advanced and for men and women. Do you want to learn calisthenics anyway? Then this Weight Loss Plan is still very effective because you will work on the calisthenics basic exercises AND learning calisthenics exercises will be much easier when you got rid of bodyfat!

However, no matter if you are interested in calisthenics or not, the biggest goal of this Weightloss Plan is to lose weight fast, get in shape or become fitter by training with your own body weight in a fun and challenging way. Did you know that bodyweight training has many more benefits than the gym? It’s a functional way of training where you use multiple muscle groups at each exercise and therefore burn more calories! Besides that, you can jump into this program at any level!

The plan comes with 3 levels of each 8-12 weeks

Calisthenics at Home

This is the Ultimate Home Workout Plan to stay or get fit from your own house! As the title says: You don’t need any training equipment to follow this program. So no pull-up bars, no push-up bars, no resistance bands, and not even extra weights! This is because you will train with your own bodyweight. During this program you will mostly use the floor and also the standard furniture that is present in every house.

You might think: How can I train all different muscle groups? Well, as calisthenics experts we have many solutions and lots of experience with this. It is definitely possible to train without equipment! Actually, by being creative with space and different exercises, it is more than possible and also very challenging to train with your own bodyweight without materials and external weights!

The plan comes with 3 levels of each 8-12 weeks