Calisthenics Playbook

3 separate programs for one-arm push-ups, pull-ups, and pistol squats. 27+ workouts laid out in a step-by-step progression. 300+ precision-crafted illustrations for accurate technique guidance. Science-driven insights to optimize your performance. Suitable for beginners and intermediate athletes. A delightful, practical read focused on real-world applications. Table of content Table of content Table of content Overview 🏆 One-arm Push-ups Program introduction Targeted muscles in push-ups Plank Hold Push scapula outwards Allowing the lower back to sag/pike Scapula Push-ups Bending the Arms Knee over the toe is bad? NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE Slight forward lean Vertical motion NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE Scapula action Negative Push-ups Uncontrolled drop Controlled Descent Normal Push-ups Optimal Chest Activation Descending Ascending Be an arrow Achieving ten push-ups Wide Push-ups Diamond Push-ups Is fingertip contact necessary? Tricep Extensions Explosive Push-ups Start gradually Fully extend arm in the air before the clap The exploding Lacks of power The landing Land with bent arm Archer Push-ups Cheating on the elbow Recap and preparation for one-arm push-up One arm push up Trunk rotation Core alignment Choice of stance width Positions of shoulder Pull-Ups program introduction Targeted muscles in push-ups Warmup exercises Resistance bands Thin bands Medium bands Thick bands Banded Overhead Pull-Aparts Straight arms Banded Horizontal Pull-Aparts Banded Pull-Downs Shrugged shoulders Harder for core, easier for pulling Easier for core, harder for pulling Main exercises Bent Over Barbell Rows Alternative with bands Passive Hang Active lats Don’t bend the arms Knuckles pointing up Use all fingers Scapula Pull-Ups Close your eyes Begin: Passive hang Best: Max squeezing Good: Ears away Retraction and depression Australian Pull-Ups Grip width Straight line Adjust the difficulty Harder: Elevated feet Easiest: Chest-level bar Normal: Steeper decline Bar too high & feet too far forward Rear perspective Negative Pull-Ups Jump to the bar Eccentric is great Time your descents Band Assisted Pull-Ups Pull-Ups Head not over the bar The role of core in clean pull-ups The “pull-down” cue Breaking down the ascent phase Pull-ups sticking points Pistol squats program introduction Targeted muscles in push-ups Bodyweight Squats Watch out for quad fatigue Stance width Feet direction Elevation for Ankle Mobility Narrow Stance Squats Maintain balance and control movement Deep Squats Use external weights Adding challenge with narrow stance Bulgarian Split Squats Proper foot placement from box Stance width Weight distribution Challenge the ankles Angle consistency Cossack Squats Straight back Full range of motion Minimising support leg involvement Pistol Squats Easier Variants Box pistol squats Eccentric pistol squats Assisted pistol squats Hand-to-Wall Hand-to-Objects Leg-on-High-Box Recap and preparation for pistol squats Pistol Squats Avoid knee valgus Role of the extended leg Training routine introduction Routine principles Understanding the properties Push-ups routine Negative Push-Ups Level 1 Negative Push-Ups Scapula Push-Ups Plank Hold Normal Push-ups Level 2 Progression guide between levels Level 3 Level 4 Level 5 Pull-ups routine Progression guide between levels Band Assisted Pull-Ups Australian Pull-Ups Scapula Pull-Ups Level 1 Bent Over Barbell Rows Passive Hang Australian Pull-Ups Scapula Pull-Ups Level 2 Level 3 Negative Pull-Ups Band Assisted Pull-Ups Australian Pull-Ups Passive Hang Scapula Pull-Ups Level 4 Pull-Ups Band Assisted Pull-Ups Australian Pull-Ups Scapula Pull-Ups Passive Hang Level 5 SQUATS routine Progression guide between levels Bodyweight Squats Level 1 Level 2 Level 3 Level 4 Level 5