Nothing in calisthenics happens in one step. Every "cool" skill has three or four regressions sitting underneath it, and if you skip them you just end up hurt or stuck. This is the rough ladder I follow for the moves I actually train. Each row links out to a tutorial — mostly the ones I learned from.
Progression Ladder
Columns go from easiest to hardest, left to right. Tap a tutorial link to see the cue I use for that step.
| Skill | Prereq | Beginner | Intermediate | Goal | Tutorial |
|---|---|---|---|---|---|
| Handstand | Solid plank, shoulder mobility | Wall walk | Chest-to-wall hold, 30s | Freestanding 30s+ | Watch → |
| Muscle-up | 10 strict pull-ups, 10 dips | Explosive pull-up | Band-assisted muscle-up | Strict bar muscle-up | Watch → |
| Front Lever | Strict pull-ups, hollow body | Tuck front lever, 10s | Advanced tuck / single-leg | Full front lever, 5s | Watch → |
| Planche | Solid push-ups, wrist prep | Planche lean | Tuck planche, 10s | Straddle planche | Watch → |
| HS Push-up | Solid wall handstand hold | Pike push-up | Wall HSPU, head touch | Freestanding HSPU | Watch → |
| Human Flag | Strong obliques, grip | Vertical flag holds | Tuck flag, 5s | Full horizontal flag | Watch → |
| Pistol Squat | Ankle mobility, balance | Box pistol | Counterweight pistol | Clean bodyweight pistol | Watch → |
| Back Lever | German hang tolerance | Tuck back lever | Straddle back lever | Full back lever, 5s | Watch → |