Introduction
00:00:00Foundations First: Warm-Up, Mobility, and Wrist Conditioning Laying a foundation begins with a dedicated 10-15 minute warm-up to mobilize shoulders, elbows, wrists, hips, and knees, reducing injury risk and delaying fatigue. Resistance bands let you isolate and condition small muscles neglected by compound bodyweight moves. Prioritize wrist conditioning at the end of the warm-up, strengthening joints to handle load at disadvantaged angles in floor push-ups and handstands. Commit to a consistent mobility routine—even simple arm circles—so progress stays steady and pain-free.
Build Pushing Power: Push-Ups, Dips, and Pike Pressing Start with push-ups, using protraction on the way up and retraction on the way down to develop the serratus; film your form, keep a straight ankle-to-shoulder line, and rotate elbow pits forward. Progress by adjusting surfaces, width, and unilateral emphasis, going narrower for triceps, wider for chest, elevating feet, or using explosive and paused reps. Build dips by mastering support holds, controlled lowers to the bottom, then full reps while pulling shoulders down with the lats to avoid sagging. Develop overhead pressing with pike push-ups: walk feet closer, keep legs straight, and keep elbows tucked and fixed through the range.
Pull Strong: Rows, Pull-Ups, and Scapular Control Balance pushing with pulling through rows that retract the scapula, puff the chest, and squeeze the shoulder blades, progressing from bent knees to elevated feet. Prepare for pull-ups by hanging comfortably and controlling the shift from dead hang to active hang. Use strict pull-up mechanics—shoulders down and back, lats squeezed, minimal swing—and progress with bands, jump holds, slow descents, and isometric work in sticking ranges. If no bar is available, the reverse elbow plank offers a floor alternative but demands caution.
Core Compression and Leg Strength: L-Sits and Single-Leg Squats Place core work after compounds, and build ab strength with L-sit progressions: knee raises, longer levers, then isometric holds on a pull-up bar or dip bars. Train ab compression by leaning slightly forward and lifting legs to the chest; move fingers back to make it easier and lean further forward to increase difficulty. For legs, bodyweight squats may underload, so use kneeling quad extensions and progressively lean back to stress the quads, lengthening levers to raise challenge. Develop unilateral strength and mobility with shrimp and pistol squats, training both sides equally and starting with the weaker leg; the balance and mobility carry over to weighted squats and to skills that demand straight legs.
Simple Programming, Progressive Overload, and Recovery for Consistent Gains Choose starting variations you can do for at least 5-6 reps (or 5-second holds), then structure sessions with a brief mobility-focused warm-up, a light strength ramp, compound working sets (push-ups, pull-ups, dips, squats), light band isolation for elbow conditioning, and finishing stretches. Drive progress by selecting harder variations, adding reps or sets, or refining form to raise intensity, keeping programs simple and centered on the basics. Train 3-6 days per week by balancing frequency with volume and intensity—split muscle groups or lower daily load for high frequency, or raise session volume or use full-body days for lower frequency. Prioritize recovery, sleep, and nutrition; persistent soreness signals overtraining, so reduce frequency, volume, or intensity to let muscles rebuild. Before advancing to weighted or straight-arm elements, aim for about 30 push-ups, 15 pull-ups, and 15 dips with clean form to protect progress and avoid injury; stay patient, celebrate wins, and enjoy the process.