Advanced Calisthenics
Skill-based bodyweight training for experienced athletes. Handstands, L-sits, muscle-up progressions, pistol squats, and front lever work. 40 minutes — only attempt this if pull-ups and dips are already easy.
Workout Script
L-sit holds 4x15s rest 60s Handstand hold 4x20s rest 2min Muscle-up progressions 4x4 rest 2min Pistol squats 4x5 rest 90s Front lever tuck hold 4x10s rest 90s Pike push-ups 4x10 rest 60s Dragon flags 4x5 rest 90s
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