Skill
Your First Strict Pull-up
The classic first milestone — most beginners get there in 8–12 weeks of consistent coaching.
- 1 Dead hang 30 secondsBuild grip and shoulder stability on the bar.
- 2 Scapular pulls × 8Learn to engage the back before the arms.
- 3 Band-assisted pull-ups × 5Groove the full path with help from a band.
- 4 Negative pull-ups × 5 (slow lower)Own the hardest part — the controlled descent.
- 5 Your first strict pull-upChin over the bar from a dead hang, no kip.
Skill
Your First Parallel-Bar Dip
A pressing milestone that builds the base for the muscle-up.
- 1 Support hold 20 secondsLock out tall and steady on the bars.
- 2 Band-assisted dips × 6Learn the depth and the press with assistance.
- 3 Negative dips × 5 (slow lower)Control the descent into the bottom position.
- 4 Your first full dipFull depth, full lockout, no swing.
Skill
Your First Bar Muscle-up
The skill everyone wants. Honest timeline is 4–8 months once your pull-up and dip are solid.
- 1 Strict pull-up × 5A strong pull is the entry ticket.
- 2 Full dip × 5You need the pressing strength up top.
- 3 Explosive high pull-up (chest to bar)Pull high and fast enough to clear the bar.
- 4 The transition drill (band-assisted)Learn to roll over the bar smoothly.
- 5 Your first clean bar muscle-upPull, transition and press in one flowing rep.
Skill
A Freestanding Handstand
A balance skill more than a strength one — most reach a freestanding hold in 4–6 months of practice.
- 1 Wrist & shoulder prep routineBuild the mobility the position demands.
- 2 Wall handstand 30-second holdStack the line and get used to being inverted.
- 3 Chest-to-wall handstand 30 secondsFind a straight, hollow line facing the wall.
- 4 Heel pulls & balance taps off the wallLearn to catch your own balance.
- 5 Your first 5-second freestanding holdOff the wall, finding the balance yourself.
Skill
The Planche (Tuck → Straddle)
A long-game strength skill. The tuck planche is realistic within 8–12 months; the full planche is a multi-year goal.
- 1 Solid 30-second hollow holdThe core line everything is built on.
- 2 Frog stand 30 secondsYour first taste of leaning your weight onto your hands.
- 3 Pseudo planche push-ups × 6Build the lean and the straight-arm strength.
- 4 Tuck planche 10-second holdFloat the knees off — the first real planche.
- 5 Straddle planche progressionOpen the legs and chase the full hold over time.
Skill
The Front Lever (Tuck → Full)
A pulling-strength showpiece. Tuck lever in 4–6 months is common; the full lever is a year-plus goal.
- 1 Strict pull-up × 5A pulling base is non-negotiable here.
- 2 30-second hollow holdThe lever IS a hollow hold, just horizontal.
- 3 Tuck front lever 10-second holdKnees tucked, body parallel to the floor.
- 4 Advanced tuck / single-leg holdsLengthen the lever a notch at a time.
- 5 Straddle → full front leverOpen the legs, then chase the full straight-body hold.