Progressions, regressions, and scaling

These notes combine advice from 635 reviewed passages across 214 workouts.

Overview

Establish the current movement before adding the later progression.

The common thread is to master the basic version first and only add difficulty once the current version is solid. Build the foundation before you chase the advanced form, and let the movement settle before you add a new progression on top of it.

Complete the target

Finish the count even when you have to modify the repetitions. If you are too tired to do the last few in the standard form, switch to an easier variation and complete them instead of skipping them. The same idea applies when the full target is out of reach: do a smaller amount and then finish rather than abandoning the task. The point is to complete the work, not to stop early.

Build the foundation first

Build standard push-up strength before you gradually lower toward the advanced position and bring the body inward. The difficult floor-based version is the original foundation, so train it first; when you can do it comfortably from the floor, the elevated version becomes much easier. Establish the current movement before you add the later progression, and progress flow work from the foundational elements before applying it to push-ups, planche, and handstand. Comfort with the feet-supported version matters for the related push-up, so get that comfortable before moving on.

Regressions and easier variations

Use a partial range of motion as a progression toward the full Diamond push-up. Use a knees-down version for this push-up first, and do the other push-up with knees lifted. If extending is difficult, hold a bent variation. If the single-leg version is too hard, draw both legs in for an easier basic version.

Use the sitting phase initially and drop it later when it is no longer needed. When push-up form breaks down, drop to a preparatory drill as a regression and then move back to push-ups. For an L-sit progression, keeping one leg straight and the other bent reduces the load. When arm work is the priority, an easier version is fine, and remember to use the fingers.

Progression patterns for specific skills

Planche training moves through tuck, advanced tuck, straddle, and finally full planche, and the whole body must stay tight throughout. Planche and front lever follow the same pattern: tuck, advanced tuck, wolf, straddle, and full. For front lever work, build whole-body tension with the legs open before you advance to closed-leg and swinging variations. A tucked jackknife hold is the beginning and preparation for the front lever, with a target hold of one minute.

Push-up progressions add load gradually. Rise with both arms and lower with one first, then work toward a unilateral rise and lower. Advanced versions of the half-circle push-up include an asymmetrical one-arm descent with an opposite-arm rise, and an explosive version that completes the half circle with two push-ups by jumping and catching on the other side; understand the half-circle logic before adding explosiveness. In the push-up sequence, move from separate steps to a faster, unified jump transition, then introduce a slight jump. The same idea applies to turns: start with the basic turn, then add the jumping transition with a light jump and a second-arm lift.

Learn to lower yourself to the floor before you add a jump to the movement. For the three-legged-dog entry, use a limited foot opening and place the hand forward before progressing to the fully upright version. First learn the initial arm swing and the leg-assisted version, then progress toward performing the movement without the leg. The basic version includes side-to-side movement and leg pulling; later sections can stay in place and omit the leg pull.

Some movements are taught through a simpler first basic and a second basic closer to the full form. For front rolls, one variation is enough initially, with a slight opening so the chin does not hit. Use the 90-degree arm position before the other positions, and practice the spin curl as a static hold in a push-up position before progressing to the normal spin.

Coach’s experience

In his own front-lever attempts, the coach used the wolf variation.

In his own training, the coach still enters one-hand balance from two hands first and then finds his balance, whereas one-hand masters enter directly from one hand. He treats this as the same mental-pattern breaking that applies to other balance skills.

In his own coaching, the teacher once had to regress a gymnast three levels because a previous coach had built a wrong foundation for a double twist. After four months of practicing the earlier level, the skill came together.

In his own handstand push-up work, the coach lowers his head below a table and presses back up to a handstand, going to depths of minus two, three, and five.

In his own training, he sometimes uses the two-legged circle drill in warm-ups.

He usually tries to get people used to the floor first, because starting directly on parallel bars makes the floor much harder later.

In his own training, the coach developed one-arm handstand versions in stages, with about four months for the open version and roughly eight to ten months overall.

In his own training, the coach began this skill by coming up from parallel bars.

In his own training, he followed the ‘diş’ sequence in order and stopped for about five seconds.

Further guidance

Progressions build a movement by layering increasingly complex variations onto its basic form. More complex skills are developed progressively from foundational basics, so each level prepares the next.

Progressions and regressions are the tools for scaling any movement. Every movement has a level below it and a level above it, and the way to keep improving is to balance work at your current level, repetitions at the level below, and exposure to the level above. This three-part balance is the core of how skills are built.

Start with the simplest version of a skill and keep trying rather than dwelling on mistakes. Use floor contact as a regression when the airborne version is too difficult. When a version removes foot support, use a lighter load than in the feet-supported version.

Progressions and regressions are ways to adjust a movement to the trainee’s ability level. Start with a simpler version of a movement and improve the form progressively. When form breaks down, drop to the next lower progression and rebuild it there. Adapt training practices to the trainee’s ability level: stronger people can take different practices, while weaker or newer trainees start from a more basic point.

Progressions build a skill by moving through increasingly difficult versions of a movement, from an easy warm-up stage to a developmental stage and finally a very difficult stage.

Working a harder progression can make an easier version feel easier once you are accustomed to it.

Train one progression level below and one above the level you are currently working. If a skill’s foundation is built incorrectly, regress to an earlier progression level, practice it, and then return to the advanced skill.

Progressions, regressions, and scaling are ways to adjust a movement’s difficulty to match the trainee’s current level. Progressions raise the demand as strength and skill improve, regressions add support or assistance to make a movement manageable, and scaling adjusts the workload. The guiding idea is to build foundational strength first and then move up gradually, choosing a higher level only when the current one starts to feel normal.

Progressions build a skill starting from a foundational version and moving one level at a time to more advanced variations. You begin with a basic version, such as a single-leg opening or a tuck, and progress to a more advanced one, like a double-leg opening or an advanced tuck after warming up, advancing one level at a time rather than skipping two levels.

Progressions and regressions are the way to build a movement in stages. You start from a version you can manage and move up as your strength improves. The same logic applies across skills, so try the next level when you have the strength for it and drop back a level when a stage is confusing.

Progressions and regressions are about matching a movement’s difficulty to your current level and moving up as you master each step. When a skill is already understood and repeatable, there is little point repeating it; move to the next level instead, and practice the weight shift slowly until its logic is understood.

A harder variation can keep the same underlying mechanics while increasing the challenge, and repeated practice helps you understand those mechanics. Even a small change in load can matter when you are supporting your own body weight, so treat each step as preparation for the next.

A movement can be progressed through increasing difficulty, moving from chair support to band assistance and then to open-space practice; the chair gives support first, while with the band you are already in the middle and can descend comfortably. The assisted version is for people who lack sufficient leg strength, while those who can perform the movement in open space can use that version. A movement can be progressed after its foundation is practiced, using a vertical push-up descent with the hands beside the body.

Progressions and regressions are about matching a movement to the athlete’s current level. Choose movements the athlete can handle now, and advance to the next level only when the current level’s criteria are met. Progress gradually, in small increments, rather than jumping ahead.

Progress through exercises in sequence, starting with the most basic version. Beginners should progress through simpler foundational tasks before being taught advanced material.

Establish correct technique with an unloaded implement before adding load, and lower the load whenever a movement cannot be completed.

Progression can mean changing the movement itself or repositioning the equipment to make it harder once the current version becomes comfortable.

Harder skills should be prepared through graduated prerequisite loading rather than attempted first; capacity in the progression indicates readiness. Trainees need time to adapt to a program, but the training should not be excessively demanding.

Progressions, regressions, and scaling are the tools for building a skill from a manageable starting point to the full movement. The general approach is to start with a version you can hold with good form, then make it harder in small steps, and to step back to an easier version whenever form breaks down.

Bands and modified positions are the main scaling tools. You raise the band or move it higher as a level becomes comfortable, and you use a less demanding position when the full version is too advanced.

Movement skills are best started from zero and built up slowly in baby steps, like supporting a child before it can walk, so the learner comes to understand the movement.

Use a preparatory version of the back-lever exit before attempting its full version.

Have the trainee establish five clean straight repetitions before adding the side-to-side variation. As the trainee adapts, gradually reduce the partner assistance.

General progression principles

A training program should alternate among three levels: a skill you can perform, repetition of a skill you previously performed very well, and a harder new skill introduced gradually. Keep moving among these three rather than staying on one.

Repeat the lower level so your best skills do not disappear, and periodically revisit the higher level with a few attempts. This maintains ability while pursuing progression.

When you reach certain rep numbers and speed begins to degrade your form, make the movement harder by switching to a more difficult variation. Once form starts to break down from speed, you can no longer maximize performance.

Establish foundational capacities and address current gaps before adding more intensive and explosive training.

You can generate movement variations according to your ability.

Every movement has a next level. While you train, work on the movement itself, keep an eye on the level above, and do repetitions at the level below. If you establish the balance among these three, you can keep progressing toward what you want.

Prioritize practicing what you cannot yet do. Working on a skill you cannot perform is more useful than repeating one you already can. A lower variation that is too easy is not the right target; choose the level that challenges you.

Progress gradually and without rushing. Establish the movement from its foundation first, then lift upward slowly. Start skills with a small entry and a short range, let the body memorize the pattern, and only then raise the level. Increase the level after you complete it without falling; if you fall, keep practicing before raising it again. Cartwheels and other movements develop this way.

Progressing toward more advanced variations helps the body adapt to higher-coordination movements.

Always start from the simplest version of a skill and keep trying rather than dwelling on mistakes. Follow a planned progression toward a defined target instead of improvising; if you preserve the form, the speed and rhythm tend to come out right. Train the skills you can already perform, or work toward the ones you cannot yet do, rather than staying on a level below your ability.

Very fast styles can be demanding, and limited experience is a reason not to perform them at that speed.

When a version removes foot support, use a lighter load than you used in the supported version. If the airborne version is too difficult, put the feet back down on the floor. Greater spacing between the bars makes an exercise harder, so bring them closer to reduce difficulty. After you become accustomed to a bar-supported version, occasionally practice without the bar as a progression.

Train one progression level below and one above the level you are currently working.

Always work one level above the current level.

If a skill’s foundation is built incorrectly, regress to an earlier progression level, practice it, and then return to the advanced skill. A wrong step in the sequence makes later progress messy.

A difficult movement can be started before you can complete it fully; working it will strengthen you as you move toward the full version.

When pulling disrupts balance, use a static hold to focus on balance even if strength is adequate.

Use a target you can actually reach. If five repetitions are not yet achievable, use three and work toward five.

When a movement is too demanding, reduce the load. Start a drill without weight because the weighted version creates substantial load, then add resistance later.

Progress the equipment by difficulty. After learning to use a given resistance band thickness, move to a thinner band.

When form is substantially wrong, return to foundational practice to work on correct form.

Athletes able to complete roughly eighty percent of a camp’s requirements are suited to that camp. Those unable to do so belong at level one.

Progress a movement in a clear order of support, from chair support to band assistance to open-space practice. The chair gives support first, while with the band you are already in the middle and can descend comfortably.

Choose the version to match the athlete’s strength. Use the assisted alternative for people who lack sufficient leg strength, while athletes who can perform the movement in open space can use that version.

Master the foundation of a movement before progressing to the harder version, and use simpler breaking movements to keep training accessible across a broader age range while still developing strength.

After a break, reintroduce a movement gradually. Check the technique with a light implement such as a broom handle before working with small weights.

For someone starting from zero, progress from negatives and holds to partial repetitions, then build toward full repetitions.

In a progression toward a lift, actively trying to move upward can be sufficient before the full lift is achieved. A difficult lift can also be practiced partially, just to feel the resistance, without completing the full lift.

Once movement quality improves, increase the difficulty, for example by bending a little more inward.

Progress gradually rather than jumping directly into advanced holds. After a couple of days of work, do not move straight into high, held positions. A progression ladder is the more correct model, but you do not always have to advance through every step in order.

Scale with bands. When you can hold a level comfortably, move the band higher. When you can do twelve to fifteen comfortable repetitions on a band, move to a stronger band.

When working toward unassisted work, practice the descent first, then the unassisted rise, using a two-to-one pattern.

Handstand and balance progressions

Progress the handstand gradually. Over time the feet should change: work fingertip holds, pulling in, holding, and lowering, and practice with the knees down. The handstand comes that way.

In wall work, remain farther from the wall while placing the hands at the target point, then approach the wall gradually. Progress toward the base of the wall gradually; straightening the body is difficult.

Touching the wall can feel good and give more balance, but do not get too used to it. Even if your balance is disturbed at first, practice doing it without relying on the wall.

Progress handstand balance from shorter positions toward a closed position. First stand in a scissor, then a frog, then a straddle, and finally close. Shorter positions are easier to balance, so increase the time you can hold them before moving on.

Begin headstand practice in a bent position of about 90 degrees, then open upward. This balance helps you understand abdominal engagement and handstand positioning.

In the frog-position progression, lift the hips so the knees come off the elbows while maintaining the frog shape and keeping the feet in place. The progression moves from establishing the position, to lifting the knees into frog, and then opening the feet backward rather than staying vertical.

Progress toward alignment gradually. Bring the head, torso, and hips toward the line before advancing the feet, and avoid excessive forward lean.

As strength improves, progress the handstand by removing the previous setup and pause and entering from the air.

Handstand balance can be progressed through frog, open-leg, and closed-leg stages before the full position. Open-leg and frog-leg variations are often easier to balance than a straight-leg position, so gradually bring the legs together from the open position as your capacity allows.

Progress balance practice by holding steadily first, then bending one leg and using light touches while balancing. Entering a handstand from an elevated position uses less energy and is more comfortable than entering from the floor.

For the forearm stand, add looking backward only after you can feel the elbow balance much better.

Planche progressions

The planche progression is tuck planche, then advanced tuck, then straddle, then full. Develop advanced-tuck proficiency first, and maintain body alignment during the progression.

A planche progression can move from advanced tuck to straddle by adding more load after advanced tuck.

In the planche progression, leaning farther forward brings you closer to a planche. The more you can get into it, the better.

The pelvis-controlled inward-pulling drill is the first planche step after static work. Keep the pelvis controlled and pull inward.

A planche progression can move from tuck to advanced tuck, straddle, and full planche. Build the tuck up to about ten seconds.

For beginners, do not assign the full planche-entry movement directly. Use the straddle-leg version, or as a further regression, bent-leg pulls.

A shorter, tucked position is more comfortable to hold than a longer position.

Master the exercise first, then gradually reduce what the feet bear, use wall-supported work, and only then practice straddle planche.

A 20-second tuck hold is used as a benchmark for roughly a two to two-and-a-half second hold of the next, harder variation, and a 30-second bar hold is treated as a benchmark for achieving at least a five-second straddle planche hold.

A planche progression can move from a floor-raised tuck planche to a chair-assisted variation with the feet on the chair, the hands close to it, and the body extending forward.

A floor-raised planche drill can progress by moving closer to a chair while keeping the knees tucked and the feet off the chair.

In the forward-lean progression, foot placement affects arm angle, and reduced little-finger pressure indicates reaching the farthest forward position.

Rope and conditioning progressions

Wiggler can be used as a starting progression for the rope skill.

Practice each cross between regular jumps rather than performing consecutive crosses. Do one cross, return to regular jumps and settle them, then do another cross. If the cross repeatedly gets stuck, regress to two regular jumps followed by one cross.

At this level, cross is the priority. Double rope is somewhat of a trick at first, but later its real application is used. For the current level, what matters is making cross comfortable.

Once regular bouncing is established, side-front work is a step before boxing becomes easier. For boxing preparation, assess comfort with single-leg rope jumping before moving to the tap variation.

A reverse burpee involves lying fully down and rising. There are two ways to get up: rise without putting your hands on the floor, or place your hands on the floor for assistance if that is difficult. Progress toward rising without hand assistance, as it is better.

Strength and movement progressions

When a sit-up cannot yet be performed without anchoring the feet, practicing negative repetitions can help develop understanding of its mechanics.

A strengthened Russian Twist variation begins with tense legs. After 40 repetitions, you can bend and return to your normal form.

Use a wider foot position if the diamond push-up is difficult, while keeping the feet together when possible.

Use bent legs for this exit now, then progress to straight legs and a straight inverted hang while avoiding backward drift.

Progress backward rises by emphasizing the push, starting with elevated feet and gradually lowering the elevation.

Use a rolled towel to rehearse a weighted jackknife while maintaining the jackknife position during the lift. You will later do this with weight, so get accustomed to it now.

Mobility progressions

Fingertip support may be used initially in a bridge, with the goal of progressing beyond it.

Use wall assistance initially, then progress to performing the Pancake with weight after reaching a certain point.

Scaling difficulty with load and height

Two simple ways to make an exercise harder are adding external load and increasing height. For example, holding ten kilos in each hand makes a movement harder, and placing two books under it raises the angle and increases difficulty.

Height can also be increased by stacking mats one at a time until the movement reaches an upright position. If the setup stays stable without tipping over, add one more level and continue.

Planche progression

Planche has several entry methods. Some people open from a tuck, some lower from a handstand, and some open from a position with the elbows joined. In general, the cleanest route is from the tuck, because progression is easier there. After you pass the handstand, you can add variations, but the tuck entry is the most logical way to progress.

Straddle planche is a good target before full planche. Full planche requires substantial additional work and a distinct technique. A realistic progression moves from tuck to advanced tuck, then to a slightly bent straddle, and finally to a straight straddle, when your shoulder capacity and body positions are adequate.

The weighted jackknife is a planche approach. It loads the front shoulder, which is the same shoulder that carries the weight in the planche. Progress through the planche-related positions step by step until the front shoulder can support your weight.

The same idea applies to the plank. Nobody goes directly to the full version. People first hold a straddle or tuck, then gradually begin the full position, and only later try variations above full.

Planche versions differ in knee position. One version holds with the knees on the floor, while the other lifts the knees between the hands.

Elevated supports make a skill easier and reduce the need to tuck the legs. When the hands touch the floor, you have to pull the feet in and push through the shoulders, which develops you better.

A small elevation can make a movement easier and help keep the feet off the floor. Use the L-sit as an easier step before moving upward toward the planche. Forward-lean isometric holds can be performed with only the feet on the floor, in ten-second holds.

In the frog movement, gradually open the legs and reduce foot assistance until balance is supported primarily by both hands. A chair setup can be used to test an open planche variation.

Progress from an improved tuck planche by gradually opening the hip angle toward the advanced-tuck variation.

Perform partial repetitions first, then use a tuck or advanced-tuck variation before reopening.

Handstand and cartwheel progression

Once you can rise into a handstand and stand comfortably for three or four seconds, add a controlled leg opening and closing before you descend.

When you move away from wall-supported handstand work, the wall will not always be there. If you do not yet know how to fall from the position, begin with basic cartwheel practice and start from its basics.

Coach’s advice

Use a padded setup at home for this work. If you can perform the circle up to chest height, you are ready to practice beside the wall.

Padded practice also works as an assessment. If you can perform the movement without falling, you are at that level and can try to get past it. The purpose of the pillow work is to reach the point where you no longer fall.

In gymnastics, the circle is built by starting with one block and progressing through more blocks lengthwise, while spreading the feet and developing leg extension, flexibility, and strength.

At an early stage, use five light hops on one leg, as if stepping on the moon’s surface, then switch legs, rather than attempting a handstand.

Muscle-up progression

Some patterns can be done on parallel bars as assistance for the muscle-up. Place the elbows and rise; these patterns are among the biggest helpers for the muscle-up, and building them makes the upward transition easier.

Tiger work on parallel bars is used as a progression toward the muscle-up. When you can do five or six on parallel bars, that indicates you have the muscle-up.

The slow muscle-up is a different concept from the normal muscle-up. For now, the normal muscle-up is sufficient.

A previously practiced underbar movement can be progressed to a more detailed, stronger version by changing its starting position.

Other movement progressions

The kneeling front ride is a progression toward a later jackknife version, so keep the load fixed for now.

For the hollow pattern, develop endurance first, then progress to more technical hollow-body work.

Mokako is a simple movement and the beginning of the flip flag. Start with a small step and gradually make it bigger, turning over with the hands rather than going backward into a back handspring.

Some movements have a progression that starts small, then the angle grows until it reaches a right angle. After the right angle, add the two-hand backward phase and work toward a back handspring.

Some movements have two variations. In one you go forward and then back. For now, omit the extra part and just hold the plank; the dip is a separate variation done only at the top.

A more stable jackknife variation uses only the arm while part of the body remains on the floor. You know the jackknife; here only the arm is used and part of the body stays on the floor.

Coach’s advice

If the jackknife is too difficult, stop it and choose another exercise. A 30-second option can use a static contraction without going up and down.

A lighter sit-up variation is performed lying down with one leg bent, reaching to hold the bent leg.

Progress from a half-position version to full descents followed by rises. Do the movement in a half position first, then go all the way down and come back up.

Coach’s advice

If rising into the crab pose is frightening or not feasible, perform only the right and left components. Touch with the right straight leg, then the left straight leg, and skip the rise into the crab pose.

For the flag movement, first work with the heels slightly forward and elevated, then perform it with the heels on the floor.

A one-foot-elevated forward lean with an open chest and a hold is a light press exercise. Place one foot up, push the chest open and forward a little, and hold.

Different foot placements can have different meanings. The feet can go as far forward as possible or from above, and these two options mean different things. An intermediate placement is sufficient in this case.

The archer is an extended-pull variation. A chin-height version can be performed with a somewhat wider grip.

A diagonal direction can modify a pulling movement without making it a full Archer variation. Do the pull again but change the direction to diagonal.

For this kneeling shoulder-roll variation, bringing the hands slightly closer increases the challenge. Keep the hands only slightly wider than in a push-up and bring them closer to make it harder.

Perform the ‘Teker pulap’ movement well before progressing to a single-leg version and then a forward variation.

Practice basic jumps before adding Cross, Double, and right-left rope variations.

A burpee push-up can be modified by omitting the jump.

Leg-pull work does not always require added weight and can use either a knee-pull or straight-leg variation.

For the L-sit, start on a lower bar with light assistance, reduce the assistance, and then progress. Demonstrate the technique, give light manual support, then reduce it.

The ‘diş’ progression moves from neck-and-feet support through palm and sequential finger placement, followed by forward-upward finger pressure. It advances slowly in grouped lessons, continuing with the next lesson after the trainee gets stuck.

Rope skill progression

For a rope combination, progress by reducing the regular jumps stepwise. If you are doing two regular jumps, first reduce to one, then from one to zero. Set a small target: do not reduce to one until you have done five doubles with two, then do one five times as well. Set small goals instead of moving directly to the final level.

Regressions

As a lighter alternative to a squat jump, do a regular squat, touch the hands to the floor, and rise without jumping.

When full-depth push-ups are no longer possible, partial repetitions can be used to continue and complete the set.

Muscle-up progressions

The muscle-up has two training variations: the normal muscle-up and another variation that is introduced later when strength increases.

A muscle-up can be progressed from elbow-and-chest contact to one-arm, two-arm, and finally no-body-contact variations. Early muscle-ups can use the legs together with the arms to get above the bar, while advanced muscle-ups keep the body more upright.

For a one-arm transition, shift forward to establish chest contact before moving the free hand and pressing out. A small-bar hanging drill can be progressed from two-foot support to one-foot support and then to no foot support, and it is best practiced while you are fresh.

Use the negative phase first when progressing a movement; controlled lowering builds toward the full movement.

Progressively slower negatives are a progression toward a slow muscle-up.

A wrist-rotation-focused workout can serve as introductory muscle-up training, because it trains the wrist differently and develops strength for the upward phase.

Three basic muscle-up variations precede later variations, which generally depend on the athlete’s creativity.

Use a few pull-ups as a progression before attempting a muscle-up rather than going directly into it. Do two or three pull-ups first.

Interlocking the feet after gripping the bar prevents use of the airborne jump and emphasizes upper-body pulling in the muscle-up. From the moment you grip the bar, interlock your feet so the body cannot use the jump.

Leg pulls and muscle-up-focused work are proposed when the athlete cannot yet perform three muscle-ups consecutively. If three in a row is not yet possible, work on leg pulls with a muscle-up emphasis.

L-sit and planche progressions

The L-sit progresses through three leg positions: legs in, legs open, then legs closed. Progress from an open-leg L-sit to a closed L-sit and hold the closed position for ten seconds. The el sit follows a similar order: bent leg, then open leg, then straight and closed leg.

A weighted planche progression starts with basic legs-on-the-ground variations rather than the hollow position, and later moves to the jackknife position.

To build a difficult skill, start with the negative: rise into the position and lower as slowly as possible. This works like learning a push-up, where you first lower slowly and gradually develop the strength. The drill can be done against a wall, and push-ups can target the arm component.

Ring work progressions

Pelican curls can be used as preparation for back-lever work and inverted exits. Starting a ring movement from a higher position can make rising with greater whole-body tension and pausing there more comfortable.

Beginner ring-cross training can use different strap placements to support part of the athlete’s weight while holding the ring; direct ring-only execution is used in competition.

Begin assisted front-lever work with support at the waist and hip area, then progress to leg support. Keep the band fully tensioned at first, then gradually stretch it as the body begins to hold the position.

Jump-rope progressions

Use regular jumps between doubles, then work toward consecutive doubles. Progress from regular jumps to one double, then to two consecutive doubles. Build up gradually to allow adaptation, for example from regular singles to paired doubles.

Coach’s advice

When you can already perform the double variation, use it instead of the reverse variation. If you start getting stuck, switch to a normal cross. When the circle descent is familiar, move closer and use it as the exit if something happens.

Core principles

When form breaks down, drop to the next lower progression and rebuild it there. Start with a simpler version of a movement and improve the form progressively, and adapt the work to the trainee’s ability level. Stronger people can take different practices, while weaker or newer trainees start from a more basic point.

Build skills step by step, with each movement resting on the foundation of the one before it. A push-up-based drill can lead to Russian dips, and Russian dips support the muscle-up, so you keep stacking progressions rather than jumping to the final skill. For a muscle-up, do five or ten pull-ups, gradually add Russian dips and other exercises, and organize the work into sets.

When a hold is the goal, build a strong hold and reach the target repetitions before gradually increasing the range toward deeper positions. This is progressing toward completion: you do not stand in the final line from the first attempt. When a static skill approaches its dynamic counterpart, progressively introduce the dynamic version.

Part of progressing is breaking the mental pattern of relying on assistance. After practicing balance with the wall, deliberately break the wall-dependent pattern and practice finding balance directly. Train the mental pattern first, then the body follows.

Front lever

A front-lever drill can use a tucked-leg position with the arms positioned as they would be in a front lever, then slowly extend both legs.

Progress toward the front lever through increasingly extended tuck variations before achieving a straight body position: strengthen the tuck, move toward a single tuck, then hips up with feet down, and finally a straight position.

Weighted banded lowering work is important for front-lever training.

Handstand and elbow-stand balance

Coach’s advice

In a handstand progression toward the wall, move back as far as possible and bring the abdomen to the wall before the chest. Advance wall contact gradually, descend slowly, and keep the knees off the floor. To progress toward chest-to-wall contact, tuck the head inward and establish abdominal contact first.

For the elbow stand, progress the balance by reducing wall contact, entering with the legs apart, and learning where to stop and push. Increase the hold time gradually, from 8 to 10, 20, 30, and 40 seconds. If you touch the wall, end the attempt by descending rather than repeating the kick-up, then practice a wall-free rise and a brief hold. As you begin to catch the target point, move slightly farther from the wall.

Progressing the elbow-handstand variation can improve mechanics, posture, and control. It is not as difficult as people make it seem, and a comfortable 20-second hold is a realistic target.

For the parallel-bar handstand, practice the standard version with wall support, then pull away from the wall and attempt to hold the position. Become comfortable on the easier bar before moving to the harder one. For handstand entries, progress from the current entry to a straddle lift and then a straight-leg lift; drawing the legs inward reduces the load. In a balance progression, move from wall contact toward freestanding balance, keeping the feet tight and opening them only to the level of discomfort.

Frog, open, and closed balance positions

For balance holds, progress from the easier frog position toward open and then closed-leg positions, rather than immediately choosing the harder leg position. Pulling the legs in makes it easier to hold the balance longer. An open position provides an easier variation than a closed one, so use it before the closed one.

L-sit and dip progressions

In the L-sit dip progression, use bent legs initially and advance to straight legs later, while aiming to keep the shoulders as parallel as possible. Use a controlled L-sit hold before progressing to the bending phase.

Bridge scaling

Scale the wall-bridge approach by adjusting the step distance and using a level that can be completed. If five steps do not work, use seven, and if the trainee is flexible, reduce the distance. A movement can also be scaled by descending only halfway, to the challenging point, and returning from there.

Ring cross and muscle-up

A band-assisted drill is a basic exercise for the ring cross. Holding the band higher increases the difficulty, and with full-body tension it can progress toward the movement itself.

Push-up scaling

Widening the feet can provide assistance during a push-up variation.

Quarter, half, and full ranges

The quarter, half, and full versions of a movement differ in support. The full version requires back support, while the other versions involve the shoulder. When full range is not yet available, progressing above the quarter range can be an intermediate goal; the full version need not be required immediately, because it activates substantially different muscles.

Cushion

During early practice of minimal falls, use a cushion behind you, and remove it after a period of practice.

Progression principles

Practice each movement through an easy warm-up stage, a developmental stage, and a very difficult stage, and keep all three in your regular work.

Keep progression elements separate when combining them would be too demanding, while retaining the floor exits.

Periodically expose yourself to a difficult target skill while it is still beyond your current ability, as a signal that it will be learned.

Progress the one-arm push-up skill step by step through later stages as related push-up strength improves.

Build foundational strength before moving to advanced skills, and progress gradually. When a movement or workout starts to feel normally difficult, that is the signal to move to a somewhat higher level. A common rule of thumb is to work a movement until you can do five clean repetitions, then step up to the next level, moving through several steps on the way to a goal such as the front lever.

Master the slow muscle-up before the faster version; training the faster version first will force you to rely on acceleration. Training a harder progression can also make easier related variations feel easy, because you are working one level above them.

Progression often follows a set order. For the muscle-up, work first with elastic or another assistance, then on your own, then with added weight; the added load pulls you down and can teach control. For planche work, the tuck is the starting form and can progress toward the straddle and full position, moving from tuck to advanced tuck to straddle, with the work between tuck and advanced tuck preparing the straddle.

Form can be relaxed early in a progression and tightened later. A slightly bent body is acceptable at first, with the backward lean and back tension added later. The same idea applies to lowering phases: start with a manageable depth and gradually lower further, eventually reaching straight knees and open feet.

Some skills can be approached in more than one way. The backflip can be trained either with a coach providing physical support or by starting gradually on your own. Even at an advanced level, keep practicing handstands both freestanding and against a wall.

Coach’s advice

Never enter a planche abruptly.

Start a skill with basic exercises and progress to advanced variations. Move one level at a time rather than skipping two levels. A typical progression moves from a tuck to an advanced tuck, or from a single-leg opening to a double-leg opening, after warming up.

It is worth attempting one level above your current level even if you cannot do it. Movements come by trying first and then doing.

Simplifying a movement can broaden participation. As a movement becomes simpler, more people start doing it, and that is a good outcome.

The plank is a suitable starting exercise for a beginner.

Planche and front lever

The planche progresses from tuck to advanced tuck to straddle to full planche.

A vertical leg lift on parallettes is not a tucked planche. The tucked position requires moving forward.

In the straddle progression, initial fingertip contact can occur, and the movement strengthens the shoulders as the position opens.

A drill used for handstand balance can also serve as an entry drill for planche. Keep the body straight so the load goes through the front shoulder and fingers.

The Open Side movement is used to develop flange and similar front-lever movements.

Handstand progressions

Progress handstand practice from wall-supported positions toward unsupported balance.

Chest-to-wall handstand practice is recommended for an athlete who is no longer a beginner, while the wall-climbing drill suits beginners.

Progress from open-leg handstands to legs-together handstands after developing roughly ten seconds of comfortable control.

The heavy-handstand progression uses small attempts from above without pushing off the floor.

Perfect wall-slide form is not required initially. Performing it normally and well is sufficient before moving to the handstand.

Use the currently demonstrated palm technique for handstand practice and defer the alternative advanced technique.

In this progression, prioritize weight transfer and hip alignment rather than lifting the foot at this stage.

A handstand is not required for this progression. Transferring your weight is enough.

If the starting position is too difficult, begin the drill slightly farther back.

The knee-in-and-extension drill can be performed on the floor without a wall.

Gradually phase the wall out of handstand practice. The wall is both a friend and an enemy.

Progress to wall-free handstands through chest-to-wall preparation and controlled wall attempts before removing the wall. Do not go directly into long wall-free attempts.

Leave wall support gradually once balance and awareness are adequate.

When you can comfortably reach 25-30 seconds, return to wall work for further handstand development.

Once you can hold about 10 seconds against the wall, move the wall aside and try to catch the freestanding handstand.

Reach a comfortable handstand hold of around 30 seconds before beginning dynamic variations such as shifts, light jumps, and turns.

Come up with tense legs and try to stay; eventually you will not need the wall. On the way down, use a controlled circular exit.

In handstand practice, progress away from wall support by starting farther back and then trying without the wall.

The heavy-handstand progression uses a pull and sideways opening rather than a jump, with the opening introduced later.

Progress the handstand skill through foundational two-hand drills and static-to-dynamic weight shifts rather than simply leaving the position unchanged.

Coach’s advice

If a regular handstand cannot be held, practice the forearm-stand variation to develop it while reducing joint loading.

Build the handstand hold to 30 before adding dynamic handstand movements, and introduce the variations sequentially.

Practice handstands in open space and use the wall mainly for correction.

Practicing the handstand in free space can reduce reliance on wall support and allow it to be performed anywhere.

Progress from chest-to-wall contact to a no-contact handstand. Avoid a full lean: separate the chest before the abdomen, then move from feet touching to toe balance and single-foot lifts. Hold for about six to seven seconds, then attempt to balance with the body fully off the wall.

A four-stage handstand progression runs from chest-to-wall, to one elbow-length forward, to a further stage, to wall-free.

Open-leg balance is somewhat easier, so practice it to build familiarity and comfort. A more open arm position is harder, so slightly narrowing the arms can reduce difficulty.

Handstands can be performed chest-to-wall or with a kick-up. These are two ways to practice the same skill.

Use chest-to-wall handstand holds to begin developing the handstand. Lean into the wall and hold the position.

Progress handstand practice from chest-to-wall work to kick-ups and controlled stopping. Go in this order: first the chest-to-wall movement, then teach the kick-up, then stop in the middle.

For a straight-leg handstand drill, the third step is better than the fourth. Hold a straight-leg handstand with the feet on the third step.

One-arm push-up

Progress toward a one-arm push-up by gradually reducing fingertip assistance until it is unnecessary.

A one-arm push-up can be progressed by placing the fingers slightly forward and using minimal finger assistance.

A one-arm push-up can be progressed by starting with wider feet and a body lean, then gradually straightening the lean and narrowing the foot position.

Gradually reduce the lean in a one-arm push-up while maintaining the same height and descent.

In the one-hand movement, reduce assistance by occasionally lifting the free hand without placing it on the floor.

Begin the wheel push-up with a wide stance and one hand off the floor, then progress by bringing the feet together and increasing single-arm loading.

Bar and ring movements

A direct-rise drill serves as a foundation for Russian dips, while a separate drill targets explosiveness.

When descending backward is difficult, use a forward-roll descent as an alternative while maintaining a firm grip.

Bar-swing practice should progress from small techniques to larger ones.

Introduce the slow muscle-up version after building the strength it requires.

A clap variation is a progression after the pulling movement.

Progress gradually toward higher starts and pull-up touch variations.

The current exercise is the first step in progressing to a jackknife-style variation.

Bench and weighted scaling

Begin bench-press training with a beginner program and bodyweight-appropriate loads, then progress according to whether the goal is strength or power.

A movement can be developed by practicing its floor version slowly and then using a bench-supported progression.

Bench support can provide a lower progression before advancing to the next level of a movement.

In the bench-supported version, the jackknife hold is optional, the feet may stay on the floor, and the chin should remain up.

Other movement adjustments

Use the kick-up temporarily while adapting to the skill, then gradually phase it out. Drawing the knees inward and timing the strike can make the movement easier.

Holding the knees can make the Reverse Burpee Candle more comfortable to perform.

Pull-up progressions

For someone with no unassisted pull-ups, step onto a chair to the top and lower slowly. Five consecutive negatives without stopping is a progression toward a pull-up.

For a one-arm movement, practice the negative with the feet off the floor, holding two seconds before releasing, for six reps.

Bands should remain a temporary aid rather than becoming a permanent dependency.

Back lever and skin-the-cat

The skin-the-cat serves as a shoulder-mobility drill and an early, sequential progression toward the back lever.

Progress the skin-the-cat gradually toward a parallel position, and compress through the lats to make the backward-opening phase easier.

Use an open-leg entry when progressing to the back lever, avoid entering with closed legs, and distribute the load laterally to make the hold easier.

Scaling conditioning difficulty

Increasing the number of feet-elevated movements in a four-movement group increases difficulty; all four elevated is the hardest level.

Coach’s advice

Feet-supported movements can continue working the abdominals while providing brief relief between efforts.

Progress through supported variations from both feet elevated, to one foot elevated with the other catching up, and then to a more difficult wall-prepared variation that places more load on the body.

Equipment as progression aids

Use towel-assisted execution as a progression toward towel-free execution; loading the other hand more enables the towel-free slide.

Remove the towel once it is no longer needed.

A chair can be used as a lower-level option for a movement.

Some Pilates blue-ball work is advanced despite commonly being given to beginners.

Regressions and assistance

Use hand support to assist the rise when a movement is difficult. In the jackknife, you can put a hand down to help get up; keep the feet in front and not too high, and place them on the floor after descending.

Wall work is a standard regression for the handstand. Hold chest-to-wall for 30 seconds, 45 seconds, or a minute. Progress from chest-to-wall work and wall-directed kick-ups to freestanding attempts once your wall-supported control reaches about 10 seconds.

For the slow muscle-up, use five-second negative descents as a preparatory drill, lowering yourself over five seconds.

Wall and foot support can ease specific movements. Practice a larger Keycap variation with wall assistance, then open slightly backward after touching the wall. For the cat-dip exit, work through one or two easier variations with foot support before the hardest version. Use wall support to establish an open-leg position before progressing to the unsupported version.

When an athlete cannot yet complete the leg action in a pullover, use leg raises rather than sit-ups.

Use a five-second hold as a starting progression before opening one leg, keeping the arms straight and tense. Build strength in the hold before moving from separate side openings to slower side-to-side openings. A supported, arm-loaded position is likely an early progression toward basic straddle transitions, followed later by opening from the inward position. Progress from a straight-arm supported hold toward the advanced tuck, gradually removing foot assistance as strength improves. A farther-forward position in the exercise prepares the athlete for the planche.

For handstand push-ups, open the arms to make the movement easier, then progress from partial depth to full depth, then narrow the feet and arms. For an initial attempt, use a straddle before closing the legs rather than opening directly into a wide-leg position.

Use a gradual, knee-supported planche progression, starting with the knees on the floor, lifting them, and shifting forward as far as you can while the biceps bear the load. For lean work, prefer a half-and-half lean over the wall-supported variation.

Coach’s advice

If your strength runs out before you finish the repetitions, lean directly against the wall as a fallback.

Scaling workload

When scaling a workout for another trainee, adjust the rest intervals rather than drastically reducing the repetitions, and match the workload and rest to the trainee’s capacity. For example, a set of 30-30-30-30-30 with 100 Russian Twists at the end suits a more advanced trainee, while a newer trainee handles 20-20-20-20-20 with 50 Russian Twists and 30-second rests between sets.

When a movement involves rising, use small stair-like step-ups instead of jumping; keep the movement small and controlled.

Choose a variation that suits the athlete’s strength. For the muscle-up, a power-based variation may be more suitable than a trick-focused one, and it is worth trying.

Regressing to fix weaknesses

When an advanced position is weak, an unresolved lower-level prerequisite is usually the cause. If someone can reach a straddle but the hips sit too high, something lower in the progression, often the back, was missed. Go down several levels, train that part, and rebuild the movement from a sound foundation.

Use the level below an advanced movement to strengthen it. When a straddle begins shaking, bend the legs and hold a tuck.

If a forward-weighted position is too difficult, regress by holding it farther back.

Handstand progression

Progress handstand practice from wall assistance to open, unobstructed space. Relying only on the wall makes the transition to free balancing harder, so once the wall work is done, remove the support and practice in open space.

Use the wall only to correct body form and alignment, not for routine practice. Time the release from the wall precisely; some people cannot leave the wall after a certain point.

Reach a comfortable 15 to 20 second wall hold before gradually reducing wall support; the freestanding handstand should then become comfortable. Once static balance is comfortable around 30 to 35 seconds, add dynamic variations within the hold, such as leg openings and one-leg shapes. A ten-second handstand is enough before moving on.

For wall-based handstand practice, start at a larger angle and gradually move closer to the wall before teaching kick-ups and controlled stops. Use a secure, higher cushion before moving to wall-supported practice. For the movement labeled “Hensden”, whose identity is uncertain, use partner assistance and a box to practice the 90-degree position before beginning at the wall.

Handstand push-up progression

For the handstand push-up, practice an angled wall-supported version first, then move to wall-free work once your balance settles, and later change to a closed-hand position and a different angle.

Adjust arm spacing by opening to the sides rather than backward, and use the current variation before progressing to the harder one. Gradually reduce the arm opening before adding balance work; a wider arm opening brings the head closer to the floor.

Aim for around twenty supported repetitions before progressing to the version without foot contact. Holding the balance is also a worthwhile milestone.

Wall-supported handstand push-ups let you focus on pressing strength without simultaneously managing balance.

Weighted work can help build handstand-push-up strength, but progress to lifting your own bodyweight instead of relying on weights indefinitely.

Alternating block-to-floor transfers during handstand practice can build handstand capacity and strength.

Front lever and back lever

Pull-ups and jackknives are the two most basic front-lever exercises, but additional progressions are required to reach the full front lever.

A back-lever progression can move through an advanced tuck and then open back out.

Push-up and other progressions

Use the negative lowering phase as preparation for the tuck push-up, starting from a standard push-up. Use the elbow-supported version before progressing to the version without elbow support.

Progress from the two-legged circle drill to the single-legged version after establishing good balance. Establish the trunk position first, then progress to alternating single-side support if it feels good.

A tucked-knee, under-bar hand-switch variation may be easier for people, though lower-abdominal strength is a common limitation.

Pain and safety

Coach’s advice

If you fall backward during handstand practice, turn and roll. Practice in areas with no obstacles around you and use a suitable surface, such as grass with a board.

Coach’s advice

In the demonstrated weight-bearing skill, the wrists carry the full load and come under stress, so the teacher recommends practicing its negative.

Coach’s advice

In weight-bearing skills the wrists carry the full load and come under stress.

Pull-up progression

Progress toward a pull-up by increasing negative work and gradually adding pauses during the descent.

False-grip pulling or hanging work and slow muscle-up practice can be progressed by holding at a point and advancing gradually.

Cartwheel progression

Progress the cartwheel through small, medium, and large steps. Reduce the step by one level when a stage is confusing.

Front lever progression

Progress the front lever from a tucked position to an open-leg position and then to a closed-leg position.

The difficult front-side portion is essential to the front-lever progression and should come before the easier opposite-side version.

Progress the front lever from the straddle version to the closed version, supported by weighted lower-abdominal and shoulder work.

Back lever progression

Start with the open-leg variation rather than the full version. Opening the legs distributes the load and makes the position easier, and the closed variation may feel easier afterward.

Use descents from the current open variation instead of holding it. Move to the open variation when the full version is achievable.

Practice the open-leg version first, then close the legs after two seconds. Closing them shifts the weight backward and increases compression.

Once back-lever form is correct, slightly opening the legs can increase hold duration.

Closing from the top can be used as an easier progression.

Build the closed-leg version through progressively harder preparatory variations before attempting direct entry.

Coach’s advice

Build the hold on a fixed bar before attempting the harder ring version, progressing from roughly five or six seconds toward eight to ten seconds.

Progress from an eight-to-ten-second bar hold to ring practice gradually, keeping the rings closer together to prevent them from opening.

Skin-the-cat progression

Practice a half-range skinny-cat variation by coming halfway to the bar and descending from there, unlike the front-lever direction.

Stay with the half-range skinny-cat progression before attempting the back lever.

For the skin-the-cat transition, practice it first on parallel bars, then use a single bar to understand it more comfortably.

Skin-the-cat can be performed with bent legs or with Fit Assist.

Other progressions

In one student’s case, wrist exercises and fist- or finger-supported push-ups were part of the progression to full-hand push-ups.

Programming progressions

Build skills in stages rather than jumping to the full movement. For a static hold, progress to a 10-second hold before practicing a slow descent. For the Squat Lift-up, start at a lower level and work through the movement in stages.

When a movement is too heavy because letting the feet drop creates too much load, work the negative while strengthening the lower abdominals and back. To learn the dragon, the first step is the pistol squat.

Band-assisted progressions

Band assistance is a tool for building strength, not a substitute for it. Use as little band as possible, and progressively reduce the assistance so the working arm contributes more. The band should assist rather than drive the movement. During assisted descents, reduce the band’s stretch so more of the weight falls on the arm, but avoid complete reliance on the band; the middle ground develops strength best.

In a pulling progression, combine static holds and negatives with band assistance, then do repeated pulls using progressively more band stretch. To progress toward a pull-up, use holds, negatives, and band-assisted work before attempting the full pull. For a one-arm progression, before using elastic assistance, shift roughly 70 to 80 percent of the load to one side during the descent.

Progress assisted strength work by gradually shifting reliance from the band to the working arm. The no-band version of a stretch is the basic level; light band tension is a higher variation used mainly for gentle stretching.

Wall-assisted progressions

The wall is a staging ground for movements you will eventually do without it. Practice a backward descent in place with wall assistance as a progression toward doing it without the wall. Stepwise wall-supported practice can progress toward an independent single-motion descent. Adjust your distance from the wall incrementally: move closer if the wall seems far, then move slightly farther away after the movement.

Coach’s advice

Repeated wall practice followed by a descent to a slightly lower surface can help you learn the descent and overcome fear. Once you have adequate strength and landing technique, shift handstand practice away from the wall and reserve the wall for straight-form work and handstand push-ups.

When handstand control is good, progress gradually by strengthening the handstand and adding more demanding balance variations. For deep handstand push-ups, gradually remove elevation and then transfer the same depth to a freestanding handstand.

Movement-specific progressions

In the Bench exercise, the wall version lets you feel the contraction; in open space, lower yourself as correctly as possible. To build toward catching a bar, first practice the push-up progression with the bar close to the floor. Progress toward higher explosive push-up variations by increasing their elevation to further develop explosiveness.

In the bridge, the next progression moves farther back with the arms open. A slightly wider arm position can make bridge stretching easier, while a narrower position increases difficulty.

Start deadlift technique practice with a very light implement, then begin unloaded, establish correct technique, and increase the load gradually.

Jackknife is a foundation for the front lever; weighted, held, and pulling variations can connect related movement elements. A bent-leg or tuck Ice Cream Maker variation that holds the front lever for one second can develop front-lever ability. A weighted variation can progress toward the front lever, with tight knees, core control, and slow movement.

A progression toward a straddle moves from drawing the feet toward the hips to opening the legs to the side. Use a small amount of weight on a chair to learn the pistol squat, then progress to doing it without the chair.

The more open form of a movement is more aesthetic, and the form is opened later for more open movements and greater body control.

For this burpee, do the first repetitions one by one, then use the jumping version after the push-up once the wrists are warmed up. After ten repetitions of the easier chair-supported dip, move to a slightly harder variation.

An open-leg variation is easier and can be tried by rising from the topal köpek position. Progress the jackknife by starting with open legs and closing them once the position looks good, while keeping the arms close. For an initial back-lever progression, begin with open legs, progress toward closed legs, move slowly, and avoid a banana-shaped arch.

Lightly assisted horizontal pulling with the body parallel to the floor can help develop the pull-up. Progress through the negative phase before moving to the positive phase. Training Russian dips is a progression for performing the corresponding action in dips.

Performing the movement without the foot touching the ground indicates progress toward a slow muscle-up. For the handstand progression, begin with a static hold, then add opening and closing while maintaining a straight line. Moving the feet to the side rather than keeping them against the wall can simulate a freestanding handstand push-up, which is close to the goal of performing push-ups while in a handstand.

Coach’s advice

For a pressure-based push-up progression, begin with the wall-supported version before moving to the middle version. For someone unable to perform a push-up, use a knee-supported push-up-position or plank hold, beginning with a short hold and gradually increasing the duration.

For coin bending, start with thin aluminum and copper. When jumping rope is too difficult, substitute jumping jacks.

Progress from fingertip loading to fist loading with the knees on the ground, using small weight shifts. Before letting the straight leg reach the foot, pause for an intermediate stretch with bent knees and nearby hand support. A feet-apart descent can be used as a preparatory progression.

Push-up progressions

Progress the bar-assisted push-up toward nearly five full repetitions; reaching five is the point to move on.

When the walking version is too basic for the athlete, progress the walking push-up to direct forward jumps. Beginners can progress toward a jump through step-by-step forward-and-backward practice instead of starting with a direct jump.

An easier lower clap-push-up variation can help a learner understand its mechanics.

After the foundation is practiced, use a vertical push-up descent with the hands beside the body, and after a vertical descent from above, progress toward descents from below while continuing to build strength.

Placing the feet behind the body is harder than keeping them beside the body.

Progress the three-push-up lateral sequence beyond 90 degrees toward 120 degrees using more diagonal placement or a small lateral jump, and progressively widen the angle through the cross or jump while keeping the feet fixed.

For the cross, increasing the angle makes the position more difficult, particularly toward 180 degrees.

When pike push-ups are performed cleanly, progress to a harder variation such as handstand push-ups.

When pike push-ups are manageable and not very hard, three sets of twelve may be unnecessary; handstand push-ups provide a greater challenge.

For the pike push-up, placing the feet on a couch and removing wall support creates a steeper angle. Use an angle that does not allow you to come into a push-up position.

Finishing the folding movement with a push-up is used as a strengthened progression.

Scale push-ups by starting from the knees and progressing gradually toward the full version.

Push-ups can be scaled through tempo and support. One variation uses a four-second descent and ascent. A knee-supported variation lowers slowly, places the knees down, and rises over four seconds.

Burpee and conditioning progressions

An elevated-foot burpee places the feet on a chair during every repetition and is considered more difficult.

During the reverse burpee, you can hold your knees to get up.

For impact, begin with a small, slow jump and then progress to higher jumps.

Increase the difficulty of a jump-rope combination while retaining its eight-count by using doubles and a cross alongside basic right-left steps.

Strength and load scaling

For this squat, start by practicing with an empty bar before using a heavier load.

Use light loads while correcting back position and practice bringing the hips forward.

Coach’s advice

Deadlift accessory exercises are intended to make the deadlift more comfortable and support safer, more correct technique.

Breaking progressions

Learn the legged version of the flare first, since it gives a more correct logic; execution of the movement relies on high-level waist use.

Learn the basic six-step slowly before progressing to more advanced step variations.

Using simpler breaking movements can keep training accessible across a broader age range while still developing strength.

For the bench pose, begin with the elbows supported on the knees to practice the angle and then progress to opening backward.

Mobility and safety

Coach’s advice

If a wall descent is too difficult to control, perform a floor bridge instead.

Coach’s advice

Use the lightly crossed-feet version to establish upright form before extending the feet, because extending them is described as causing considerable stretching and pain in the area.

Choosing the right level

Choose movements that match the athlete’s current level. When an athlete has progressed beyond a variation, adjust the exercise rather than continuing the old one; other people may still need it, but the athlete no longer does.

Advance to the next level only when the current level’s criteria are met, and progress gradually in small increments. Training volume can also be simplified for an individual, with fewer sets appropriate for a first exposure.

The same logic applies when building a program for a partner: understand their body capacity and progress them gradually. Once an athlete reaches a certain strength level, training can shift toward advanced skills such as front lever and planche, with more bar work.

Progressing new movements

When a movement is new, use an easier progression. For example, a two-foot tuck, kick, and descent is easier than a two-foot jump followed by a hold. For a movement not practiced before, use a two-foot upward kick.

Coach’s advice

For this trainee, start with the wall version of the movement because it is easier and safer, then combine it with the preceding sequence.

Progress the double-leg pull from floor work to bar work and eventually to a handstand version. Being able to move in a handstand establishes the handstand skill; the handstand push-up is the remaining progression.

Reduce the number of steps as you progress to a harder version so the relevant skill adapts.

When flat-hand support is not possible, use fist push-ups and wrist training before gradually introducing handstand holds.

Front lever progressions

Work through the front-lever positions in sequence, establishing the first position before advancing to later positions.

Establish the correct assisted position first, then progressively reduce the assistance. Progress assisted front levers by gradually reducing band assistance as strength improves, while continuing to support the position actively with the arms.

Prioritize learning the position over making the practice primarily a workout; initially, holding the position is enough. A hollow may be normal early in the progression, and band-assisted practice is used before eliminating it in the unassisted movement.

Use an open-leg front-lever progression directly rather than extending with closed legs and opening afterward, because the closed-leg version places substantially more load. A slightly open-leg variation is easier than a closed-leg hold.

Build a 15-20 second rope-position hold before progressing to a 4-5 second open-leg front lever.

Moving slightly farther back in the progression makes the variation harder while bringing it toward a straighter line and more refined positions. Adapt to the demonstrated hold before relying on the opened-leg position for support.

Moving the band higher toward the waist increases the load on the feet and makes the progression more demanding. Lowering the feet slightly also increases difficulty by increasing the load.

Progress in small increments: hip strength can lift the hips, while lower-back strength is needed to carry them higher. When a reduced-load position can be held, gradually begin the open variation without band assistance; practice a harder variation before the one below it without assistance. Progress band-assisted work by gradually moving to thinner bands.

Start front-lever preparation with the legs bent to ninety degrees rather than going directly into the full position, and use a drill of lowering slowly from above. Early front-lever drills generally use an open-leg variation; practice a brief open-leg jackknife before the band-assisted drill.

Use wall support first, keeping the knees straight and the fingers active, then progress to a wall-free attempt once you can find the balance directly.

Progress toward the one-leg variation gradually, for example by extending one leg forward after two seconds. Practice a tucked back-lever-to-front-lever transition as preparation for the full skill.

A progression toward the front lever uses both legs extended but angled downward, and the following progression is associated with sufficient shoulder strength. A beginner front lever may use a slight wave and slightly lowered legs while remaining within the intended line; achieving a fully straight hold requires training.

In the foot-lowering drill, start upright with the feet touching the bar, lower the hips, keep the fingers from spreading, reach down to the toes, and return upward. Practice the sliding foot-lowering-and-raising variation rather than lowering and raising the feet straight from the upright position.

When the lever angle is too advanced, use a less demanding position while maintaining form and keeping the shoulders down. When form starts to break down, stop and use floor pulls from a jackknife as a front-lever variation.

A bent-leg front-lever drill can use repeated two-count pulls followed by a pull-back. For the low-bar exercise, use an upright entry that draws the leg in; if it is not workable, increase the hold duration slightly before progressing.

Slow lat-machine pulls and standing-rope work can serve as an early progression toward similar movement patterns.

Other progressions and modifications

Keeping the feet on the floor in a sit-up-like position is an acceptable modification for this movement. The elevated-feet variation is not really necessary.

This movement is useful for someone with no bar-fix ability and works as an alternative when a low bar is unavailable.

Progress toward the full version gradually; full versions are uncommon and straddle variations are common among gymnasts.

For back-lever progressions, move past one level and target the next higher level.

A corrective variation can be added to develop an incomplete movement and need not be added once the movement can already be performed.

Scaling load and support

An alternative to a standing version can suit people who have difficulty doing it standing or serve as a warm-up. Adding weight to the foot can increase the load.

Starting a lift from an elevated surface is easier than starting from the floor and allows slow lifting and lowering onto the same support.

Use a reduced version with foot support to learn a movement’s flow before performing the full skill. A muscle-up progression can eventually remove that foot support.

When a variation is too difficult, move the grip forward by about one handspan to make it manageable.

Upper-body progressions

Coach’s advice

The overhead triceps extension is normally done with one arm, but learn it with both arms first. Keep the elbows from flaring, because flaring makes the movement resemble an easier press, and move through the full range before lifting upward. Use the two-handed version to acclimate the elbows before progressing to one-handed work.

For pull-up progression, lift yourself to the top and practice a negative descent from there. For someone who cannot yet do a pull-up, use a pulling movement that trains pulling strength first, then progress to negative pull-ups and then full pull-ups. Gradually reduce kicking assistance and practice pulling without kicks from a lower bar.

Train to build comfort holding the ring cross, then increase joint tension for better form. To progress the ring arm hold, move the palms slightly outward and away from the body, limiting the distance to about half to one handspan so the position is not lost. A ring Iron Cross can be progressed by gradually moving the strap from the elbow toward the wrist while maintaining tight joints.

Use a leg-threading or angled route before attempting a direct skin-the-cat-to-back-lever opening. Defer the direct route if it makes the back curve.

Parallel bars with a small jump are presented as an entry progression for this skill.

Handstand and planche progressions

Progress handstand training from wall-supported work to freestanding practice, then add more demanding descents with chair support initially.

For handstand-planche work, the open-leg variation is somewhat easier, and feeling shoulder resistance is important. A closed-leg version is also possible, and an open-leg position can sometimes be easier than a closed-leg position.

This descent variation is used as preparation for a planche descent. Changing a familiar descent pattern develops alternative control; if the body is used to arching into a descent, working a different descent teaches the other parts of the body and helps progress toward a planche descent.

When push-ups are taken toward a full planche with the shoulders maximally forward, reduce the repetition target from 20 to 10. Moving from a fully tucked position toward a more open position requires increasing push-up capacity.

Core and leg progressions

Progress from the A-sit toward a V position by lifting the legs higher and shifting the hips forward. From a classic L-sit, shift the hips forward, draw the straight feet toward you, and reach the hands toward the floor for the stretch. Progress from maintaining an extended L-sit to actively drawing the legs toward the body.

Coach’s advice

Practice the pistol squat from the bottom rather than dropping or throwing yourself into it.

Teach jump-rope skills and combinations incrementally, progressing from Cross to two Crosses.

Scaling by age and sex

Coach’s advice

Progression systems should account for age and sex, with different starting points for women and separate treatment for children whose muscles are still developing.

General principles

Combine an easy movement you can do, a familiar one, and one well above your level, moving among the three rather than training only what you can already do. Trying harder movements helps the body learn them over time.

Progress when the current version becomes comfortable, whether that means changing the movement or repositioning the equipment. Do not rely on one variation indefinitely; use a wrist-loading variation as a starting point, but vary the progression and keep the body close to the movement.

Assistance can help develop proper form, but it must be progressed because the athlete eventually needs to hold the position independently. Band assistance supports the feet while allowing the shoulders to work, but it can eventually limit progress; as strength improves, reposition the assistance until it is no longer needed.

Start a movement skill from zero and progress slowly in small steps so the learner can understand the movement. Everything begins slowly. Think of it like holding a child before the child can walk; the child first learns and comes to understand the movement.

Use a preparatory version of a skill before attempting its full version. For example, treat a back-lever exit as preparation and do not come out into the full movement yet.

Coach’s advice

When reintroducing something done years earlier, do not introduce it directly. Let the muscles become familiar with it first, because direct reintroduction may be risky. Wait until the muscles understand it and the athlete wants it, then bring it in.

If the core has not yet been felt, start lightly rather than treating it as very weak. The problem is often a lack of feeling rather than weakness, so begin with a light effort.

Reducing support and assistance

As balance improves, reduce external support gradually until it is no longer needed. Progress balance practice from wall support to brief light-balance practice, using a small touch as needed.

In foot-assisted dip progressions, keep the feet on the floor and put part of the weight through them, gradually taking the weight away for better form. Shift the load gradually rather than removing it abruptly; keep most of the load in the arm and use only enough foot support to maintain form. Load the arm fully on the way up, use very light support on the way down, and lower the elbows slowly. Partial support still requires work and can eventually be removed.

For the bar ascent, use standing assistance initially to learn the body position, keeping the body close to the bar while shifting weight onto it. Practice the ascent with the feet as support, gradually transferring weight to the bar, then rising without foot assistance. Use minimal foot assistance for the lift, then perform the bar press. Practice the bar transition with the foot on the ground, gradually reduce the foot’s load, then perform the transition for real.

Other movements and regressions

Progress the foot-assisted muscle-up by gradually reducing foot assistance.

A supported flag drill uses a chair or table edge aligned with the hip, with the elbows on the floor, moving through a ninety-degree path. Practice the modified flag before the bar version to work on stopping the movement. A bar-based movement can also be practiced and strengthened on the floor.

Use the rings before the bar for the right-and-forward leg-leaning hang. Archer work can serve as preparation for the Cross, progressing from supported holds toward more direct and demanding holds.

A Spartan push-up can be performed without jumping, one repetition at a time. A standing hands-behind touch is an advanced version of the preceding drill.

Coach’s advice

A knees-down push-up modification can be performed with a slow stretch. When the knee does not come sufficiently close with a high support, try a lower support until the position is correct.

Scaling timed efforts

If a ten-second dip effort is too demanding, scale it to two five-second dips with a two- to three-second lowering phase. This keeps the total work similar while making each effort manageable.

A 20-second L-sit hold may be scaled into two 10-second efforts, progressing toward 20 seconds. Split the hold, then work back up to the full duration.

Progress from a chest-to-wall handstand hold to a no-contact balance attempt, gradually increasing the hold duration. Hold with the chest at the wall, then move toward the wall without touching it and pause. After gaining strength, increase the hold target from about 15 to 16 seconds toward 30 seconds.

Scaling with support and equipment

Coach’s advice

When the arms are fatigued, use a wall-supported variation temporarily and allow them to recover. Use the wall for now so the arms can rest.

Brief toe support can be used as a progression toward an unsupported hang. Stand briefly on your toes, then remove the foot while maintaining greater body tension.

For the estet movement, use one foot lightly on the floor when you cannot lift upward, while keeping the hips elevated.

If the athlete’s strength is above the feet-on-floor version, keep the feet in the air and place them on a table. There is also a form with the feet on the floor, but if the athlete is stronger than that, elevate the feet.

Holding a resistance band higher can increase exercise difficulty. To make an exercise a little harder, hold the red band higher.

When both band sides make 90 degrees of lateral opening too difficult, use only one side to reduce resistance. If using both sides is too heavy and prevents reaching 90 degrees, put only one side through.

For the straps/low-bar exercise, progress from feet-supported two-arm work to one-arm work. First do the movement with the feet on the floor, then with both arms, then with one arm.

Ball work in Pilates is introduced after the beginner level.

Pulling progression

Use foot assistance to build the pulling movement, and progress to pull-ups after about 15 comfortable assisted repetitions.

L-sit progression

Progress the L-sit drill by extending the legs sequentially, holding for about 1.5 to 2 seconds, and retracting them together.

Bridge

For the bridge, open farther to the sides, use assistance, and perform it from the floor if needed.

Push-up variation

The push-up variation is a third-level progression and generally works the core.

Related pages

• Body line and core tension: Related to
• Injury prevention: Supports