Bodyweight Progressions Study Guide

deck introduces you to the fundamentals of calisthenics, the practice of building strength and skill using only your bodyweight. You'll explore core concepts like what a progression is and why step-by-step advancement matters, then dive into a wide variety of push-up variations, from incline and diamond forms to more advanced moves like archer and pseudo planche push-ups. The deck also covers pull-up progressions, pike push-ups, and foundational exercises such as the dead hang and scapular pull, giving you a well-rounded picture of how bodyweight training is structured.

It's a great starting point if you're new to calisthenics and want to understand the roadmap from basic movements to impressive feats of strength like the one-arm push-up. More experienced trainees can also benefit by filling in gaps in their knowledge or refining their understanding of how different exercises target specific muscles. Whether you train at home, in a park, or alongside other gym work, the progressions covered here apply to anyone looking to move better and get stronger without equipment.

Because calisthenics is as much about practice as it is about knowledge, try pairing your flashcard review with actual movement. When you study a new variation, spend a few minutes attempting the easier version on the spot so the concept sticks in your body as well as your mind. Spacing out your review sessions over several days works especially well for this material, since motor patterns and exercise names both benefit from repeated, spaced exposure rather than cramming.