Calisthenics Skills to Learn in Order for your First 3 Years!

[@nozomi_senpai]

✅: Achieved perfect form 🔁: I can do it but not all the reps or all the hold time ❌: I can't even do it FIRST YEAR: 0:05 Hollow Body Hang 30'': ✅ 0:45 Frog Stand 12'': ✅ 2:03 Hollow Body Hold 45'': ✅ 2:43 Pseudo Planche Lean 30'': 🔁 3:34 Pseudo Planche Push-up x8: 🔁 4:05 Tuck Front Lever 12'': 🔁 4:36 Elbow Lever 12'': 🔁 5:20 German Hang 30'': ❌ 5:46 Butchers Block 30'': ✅ 6:20 Pistol Squat x12: ❌ 7:12 Tuck Back Lever 12'': ❌ 7:39 Compact Leg Lifts x15: 🔁 8:54 Pike Push-Ups x10: ✅ 9:44 L-Sit 12'': 🔁 10:16 Archer Push-Ups x6: ✅ 10:47 Tuck Planche 12'': ❌ 11:15 Reverse Nordic x12: ❌ 12:03 Straddle Sit 12'': ❌ 12:38 Shoulder Stand 12'': ❌ 13:00 Muscle Up x5: ❌ 14:02 Handstand 20'': ❌ 15:11 Handstand Push-Up x3:❌ SECOND YEAR 16:00 Single Arm Hang 20'': ❌ 16:18 Hanging Leg Raises x12: 🔁 17:23 V-Sit 8'': ❌ 18:14 Sissy Squat x6: ❌ 18:54 Gymnastic Swing 20'': ❌ 19:17 Bodyweight Deadlift x12: ❌ 20:03 Kip-Up: ❌ 20:37 Back Lever 8'': ❌ 21:13 Adv. Tuck Front Lever 12'': ❌ 21:33 Half Dragon Squat x8: ❌ 22:19 Adv. Tuck Planche 7'': ❌ 22:46 Back Bridge 30'': ❌ 23:08 Bulgarian Dip x8: ❌ 23:43 L-sit Pull-up x6: ❌ 24:09 Wrist Pull-up x4:❌ 24:51 Archer Pull-up x4:❌ 25:28 Dragon Flag x6: ❌ 26:22 L-Sit to Handstand x3: ❌ THIRD YEAR 26:46 90 degree hold 8'': ❌ 27:45 Straddle Press Handstand x3: ❌ 28:48 Pelican Push-Up x8: ❌ 29:36 Dragon Squat x4: ❌ 30:17 Straddle Front Lever 5'': ❌ 30:32 Ring Muscle-Up x5: ❌ 30:56 Deficit Handstand Push-Up x1: ❌ 31:12 Planche Progressions x5: ❌ 31:23 Straddle 90 Degree Handstand Push-Up x2: ❌ 31:40 Handstand to Kip-Up x3: ❌

[@DiguisedDog]

I've just started my calisthenics journey recently (at the ripe age of 35), but I gotta say I love your videos. Straight to the point and no clickbait BS. Some things are already clicking for me, and others I can tell are gonna take some practice. Loving it so far though!

[@STRIQfit]

Let's go! I am happy to hear that fam! No time like the present. Send me your progress along the way!

[@immersediguana2326]

I just started at 39, and about to turn 40. Slowly but surely getting stronger in the different skills and exercises, but some things will take longer than others. Either way, lots of fun!

[@richiebits]

Same here 😝

[@Qwerty12335]

I'm starting at 52. I've been running 50 miles a week for a while, but need the strength. So far I've hit the mastery standard through about exercise 7. Rock on boys!!!!!!! By far the best introduction to calistenics on the internet.

[@G-Wrath]

Thanks for pulling these videos together. I saw one of your clips about a month ago and it was the trigger to start on calisthenics. I think the most important part of what you show is that there is a clear progression to develop skills and strength.

[@STRIQfit]

100% and thank you so much for the comment and support fam 💪🏾🔥

[@marciopertile1088]

Masterpiece of calisthenics work.

[@STRIQfit]

Thank you for that comment fam! I appreciate you!

[@dennisspano3617]

✅: achieved perfect form 🔁: I can do it but not all the reps or all the hold time ❌: I can't even do it FIRST YEAR: 0:05 Hollow Body Hang 30'': ✅ 0:45 Frog Stand 12'': ✅ 2:03 Hollow Body Hold 45'': ✅ 2:43 Pseudo Planche Lean 30'': 🔁 3:34: Pseudo Planche Push-up x8: 🔁 4:05 Tuck Front Lever 12'': ✅ 4:36 Elbow Lever 12'': 🔁 5:20 German Hang 30'': 🔁 5:46 Butchers Block 30'': 🔁 6:20 Pistol Squat x12: ❌ 7:12 Tuck Back Lever 12'': ✅ 7:39 Compact Leg Lifts x15: 🔁 8:54 Pike Push-Ups x10: ✅ 9:44 L-Sit 12'': 🔁 10:16 Archer Push-Ups x6: 🔁 10:47 Tuck Planche 12'': ❌ 11:15 Reverse Nordic x12: 🔁 12:03 Straddle Sit 12'': ❌ 12:38 Shoulder Stand 12'': ❌ 13:00 Muscle Up x5: ❌ 14:02 Handstand 20'': ❌ 15:11 Handstand Push-Up x3:❌ SECOND YEAR 16:00 Single Arm Hang 20'': 🔁 16:18 Hanging Leg Raises x12: 🔁 17:23 V-Sit 8'': ❌ 18:14 Sissy Squat x6: 🔁 18:54 Gymnastic Swing 20'': 🔁 19:17 Bodyweight Deadlift x12: 🔁 20:03 Kip-Up:❌ 20:37 Back Lever 8'': ❌ 21:13 Adv. Tuck Front Lever 12'': 🔁 21:33 Half Dragon Squat x8: 🔁 22:19 Adv. Tuck Planche 7'': ❌ 22:46 Back Bridge 30'': 🔁 23:08 Bulgarian Dip x8: ❌ 23:43 L-sit Pull-up x6: 🔁 24:09 Wrist Pull-up x4:❌ 24:51 Archer Pull-up x4:❌ 25:28 Dragon Flag x6: ❌ 26:22 L-Sit to Handstand x3: ❌ THIRD YEAR 26:46 90 degree hold 8'': ❌ 27:45 Straddle Press Handstand x3: ❌ 28:48 Pelican Push-Up x8: ❌ 29:36 Dragon Squat x4: ❌ 30:17 Straddle Front Lever 5'': ❌ 30:32 Ring Muscle-Up x5: ❌ 30:56 Deficit Handstand Push-Up x1: ❌ 31:12 Planche Progressions x5: ❌ 31:23 Straddle 90 Degree Handstand Push-Up x2: ❌ 31:40 Handstand to Kip-Up x3: ❌

[@STRIQfit]

Goat status

[@dennisspano3617]

​​@@STRIQfit Thanks! I'll try to keep the comment updated as the years go by

[@Devil_Killer_6-6-6]

​@@dennisspano3617 how it's going

[@dennisspano3617]

@Devil_Killer_6-6-6 Hi, I achieved elbow lever, german hang, butchers block and compact leg lifts! My mobility is bad for pistol squats, but I'll keep trying! Have a nice day✨

[@Devil_Killer_6-6-6]

@dennisspano3617 that's great Stay hard🔥🔥 Do you have any solution for forearm pain my both forearm are in pain when I try handstand for truck planche

[@TheProperDom]

😊😊😊 I started out doing planks for about two weeks and I’m still currently doing them but your videos have inspired me to incorporate some of the calisthenic movements as well so I’m currently doing both. I love them both and I love your videos. Great job. Keep up the good work and thank you for your efforts. You make it look so smooth and effortlessly done. I can’t wait to be able to do that pike push-up. I’m a work in progress, but I’m still working.

[@TheProperDom]

And the video about learning how to loosen up your wrist thank you. I definitely needed that.😊😊😊😊😊

[@christopherwang5892]

I began about 6 months ago, and I'm grateful for the low-threshold information you provide. I hardly see anyone at my gym work out like I do now, which I think is weird. Why would you not workout in a way that promotes functional and athletic strength? I'm locked in

[@Jinchuricki27]

My man did the one-punch man in the thumbnail, trained so hard he went bald.

[@STRIQfit]

The Black Saitama fasho 😂😮‍💨

[@watashinoonigiri]

I was looking for somebody to explain exactly what to perform to start calisthenics (it's not a year yet that I've started) in such an accurate way. I sincerely appreciate your content, THANK YOU for that ❤

[@Aljes267]

I started calisthenics from watching your video.And it's been 11 months of doing them although i have background of doing bboy so i have got handstand already.And i feel I'm progressing fast.Anyway appreciate you for your guidance videos sir,🖤☄️

[@STRIQfit]

Thank you so much for your continued support fam 💪🏾🔥 I really do appreciate it and hope to help you further

[@clintp3504]

Wow I had no idea how good you were!! Great video!

[@STRIQfit]

Thank you so much!

[@AbdullahKhantakkar]

I started calisthenics like 2 weeks ago and your vedios really helped me Keep it up ❤

[@STRIQfit]

Happy to hear that! Keep going Fam!

[@Ash-dc3xd]

Love this video! Given me so many things to work on for months to come

[@STRIQfit]

So glad! Thank you for commenting

[@76forever.]

This is incredible, love your work!!!

[@STRIQfit]

Thank you so much! 💪🏾🔥

[@codecaine]

5:51 I cannot wait to try this movement. Just got in from a long training day, but I will definitely add this in my training.

[@user-qe6lw7el8g]

Loving all the content! Just one thing In all your videos I think you’re missing the regressions for Pike push up, some I’ve seen include pike push up hold, pike shoulder taps, and just elevate your arms for both of the above to further simplify it Like a regular push up.

[@STRIQfit]

Hmmmm those are some great regressions! Thank you for the advice 💪🏾🔥

[@goodjob_33]

Very high quality content, thank you.

[@STRIQfit]

I’m Glad you enjoyed it family! More on the way!

[@ShouldaWaved]

My elbows are garbage but Im still out there training, hanging sure helps my back too, I just gotta work through my gimp elbows, you love your channel man so helpful. I try to focus on my core a lot, it's getting pretty shredded quiting alcohol was huge and processed food

[@bitesizebiz]

Hey man, I love this video. I'm 2.5 years into my calisthenics journey and currently working through the year 3 progressions in the video. Just wanted to know will there be a video for year 4 and 5 skills to learn?

[@STRIQfit]

If enough people want one I can make one for sure.

[@bitesizebiz]

@@STRIQfit Thanks man, appreciate it lots.

[@scottbakes2451]

Absolute master. Getting back on the horse at 34

[@STRIQfit]

Let’s go! You got this fam!

[@codecaine]

Golden content right here. Thanks

[@noobamar4702]

Thank you sir for ur great information ♥️

[@STRIQfit]

Thank you for the comment!

[@emanuel5880]

with the chair trick I got from 0 to 16 full pistols squats, 👍

[@bmdevil12]

Thank you your videos really help me

[@STRIQfit]

Happy to help! Thank you for the support family 💪🏾🔥

[@alm5851]

great info man. Definitely referring back to this

[@SONNYxq]

Amazing work Sir

[@STRIQfit]

Thank you for the comment and support fam 💪🏾🔥🎉

[@aayushisharma2117]

Great video! How do we manage learning these skills along with the usual 'push-pull-legs' workout? I wish to work on both - muscle hypertrophy as well as the skills.

[@djdrphilthescientist161]

Subscribed. You are a beast

[@yuzy5896]

im 12 years old- just started calisthenics. i used to do weightlifting, and i made solid progress and muscle growth from that. now, i realized i would rather do something safer and more practical, so i started calisthenics. i'm not very flexible, but am trying to slowly improve that during my calisthenics journey. also sorry for the edits and grammar issues, i can't see my comment while i type it 4 some reason

[@robertclark6828]

Thank you

[@STRIQfit]

You're welcome! Thank you for the comment!

[@philosoapy]

I have wrote everything in a notebook and i sm on it. Thanks maan.

[@emilyc.2674]

Wow thank you this is amazing!!!!!

[@abhisheksmadhu4814]

Bro can you do a diet plan video for calisthenics begginers

[@thesouthernoutliner3562]

Hey Bro, I really enjoy your content. I do have a question. Do you have a warmup and stretching routine before performing your workouts calisthenics? I've purchased your 12 - Week Beginner Program and Train like me program and notice I there wasn't a warm up. I want to get back in the calisthenics game.

[@McKlustr]

how often should you be training each exercise a week? should you focus on one skill before moving on or multiple at the same time

[@STRIQfit]

Completely up to you: Check them off by completing one at a time or take on multiple. However if you’re going to try multiple, try to focus on 1 push and 1 pull and maybe 1 leg skill.

[@adrien-rv5cn]

this is fire🔥🔥🔥❤‍🔥❤‍🔥

[@STRIQfit]

Thank you brother!

[@twinnem7075]

Trained so hard he went bald 😔

[@STRIQfit]

Bro got that one punch man workout

[@Omar.0009]

He trained harder than Saitama

[@Happyal-qt3xs]

Dragon squat is finally unlocked. But how do you progress to shoulder to floor?!

[@FlavaTheRipper]

Any tips on the frog stand, should it hurt my arms having my knees sticking into it? or just not comfortable really, is my main issue.

[@Xmanlover999]

Yes it will hurt, you good

[@STRIQfit]

It will be an uncomfortable feeling. Have you stretched your wrist before hand? You should look into stretching your wrist for at least 5 mins in the natural movement of Flexion that the frog stand will put it in. I have a stretching tutorial on my page

[@rutummaling5143]

Master one skill that will be foundational 🎉

[@STRIQfit]

Indeeeed

[@dearejett]

I’m training to become Batman. Thanks for the help!

[@STRIQfit]

Thank you for the support as well family. 🔥💪🏾

[@Zl1xif3a9yno3]

Just started calentsthenics a couple weeks ago I learnt to do 3 proper form chin ups and proper form 10 push ups and my hardest skill is a clap push up so what should I do to progress any tips

[@OniWilliam]

Holy Shit! 🔥🔥🔥🔥

[@STRIQfit]

Thank you for the support!

[@muuunchkin69]

Can I do this everyday while simultaneously doing the starting from zero calisthenics mastery?

[@Fightookaishii]

Is that a Sith sigil on your chest? Hard asf

[@GUWAPU]

What do you call that equipment you use for hanging? kzbin.info/www/bejne/nai8pamHbp59Y6ssi=MgBv9Pc-f-HvKgBI&t=6

[@IOSAGifts]

STRIQfit, great content it was really entertaining

[@STRIQfit]

Thank you so much family!

[@Yancho00]

It's funny how I can do a press handstand, but i can't do the shoulder stand

[@Kyouka_Suigetsu1999]

Nothing more annoying than being good at calisthenics then deciding to gain 20 pounds to be a heavier calisthenics athlete and losing 90% of your skills, 180lbs to 200lbs is humbling me. Weighted pull ups have gone down the drain, from doing 135lbs wpu to struggling to get 2 reps of 90lbs wpu😭😭

[@Winter0263]

bro, do weighted calisthenics before bulking

[@Perfectzoa]

Thanks jon jones🙏

[@TobyThomas-xb9rg]

So one arm hangs are after handstand push up and pike push ups are after pseudo planche push ups????!?!!??!?!

[@STRIQfit]

Where would you place them?

[@TobyThomas-xb9rg]

@@STRIQfit actually I have just made a Google sheets based on the video and sorted every skill (apart from legs cause I do them with barbell movements) into push pull core and balance skills. I have added more OAP progressions and planche/planche push up progressions. Its a great video regardless thanks👍

[@STRIQfit]

@@TobyThomas-xb9rgahhh that’s dope! Mind sending it over?

[@TobyThomas-xb9rg]

@@STRIQfit sure docs.google.com/spreadsheets/d/14_RTp4ogtuqdedYuBGsnFG0Tk_pJWpuGLaDwZ0xgPT4/edit?usp=sharing

[@auraoflightvibes]

​@@TobyThomas-xb9rg can you share your sheet? Thanks