https://www.hybridcalisthenics.com/blog daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/blog/5q4tsx1iehaezlhfr5v724ml6wj2ue monthly 0.5 2023-10-14 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/882a7259-8dfc-459b-999a-a8e4b9bd6cbb/emilio-garcia-AWdCgDDedH0-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9f7a4a54-265e-4f10-812f-a9cc12f47608/gabin-vallet-J154nEkpzlQ-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f5967d36-9c3b-4969-b994-b4d9290a8991/karsten-winegeart-0Wra5YYVQJE-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/579932cd-9d14-4827-842f-313a53c95584/victor-freitas-qZ-U9z4TQ6A-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/80ad5bbd-bec9-43bd-b2f0-f83b68ed0e4e/alora-griffiths-WX7FSaiYxK8-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/be64f170-dd30-462b-9666-072090cce85c/jeshoots-com-9n1USijYJZ4-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e881bf44-4611-49b5-b923-18d116446047/brooke-lark-jUPOXXRNdcA-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/cd314eed-0fec-419d-b63c-85e8a84a6b47/camylla-battani-pjiwya5elWs-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/05e5be3a-c6dd-4d29-a770-c75f11cf717f/gabin-vallet-1O-EpKEfI5E-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/44058a4a-5087-4310-9c36-c34f156935f2/alora-griffiths-BNrqnvtzXio-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/928206cc-b04d-4d04-a6a5-5072decca6dd/carl-barcelo-nqUHQkuVj3c-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/c3dfeaed-0076-4e1e-b93e-36b359943321/sam-moghadam-khamseh-HYDUXzWSF5I-unsplash.jpg Blog - How to Train For a Specific Sport - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/blog/how-do-our-bodies-stronger monthly 0.5 2023-06-14 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3fbe0310-858a-4699-ac60-3d105c1dd4c4/julien-tromeur-2UoDHHORQL8-unsplash.jpg Blog - How Do Our Muscles Get Stronger? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1d689aa4-83e3-4daa-963c-21ff879c2085/alan-calvert-DuEHkSHvXUQ-unsplash.jpg Blog - How Do Our Muscles Get Stronger? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/08758fea-f06c-4e8f-9740-3ebfefbf6c1c/mob-alizadeh-93or5BgHobk-unsplash.jpg Blog - How Do Our Muscles Get Stronger? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/70bfc71c-73da-438e-bfd5-3c21ccba4f1c/GettyImages-1134331691-48429814c8374bf291d05e4685ec8eff.jpg Blog - How Do Our Muscles Get Stronger? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/36f033d3-68ea-49b2-81cd-c93b3fe3dd32/knee+joint.png Blog - How Do Our Muscles Get Stronger? - Make it stand out Tendons and ligaments play just as big a role in how we move! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/fa9e9178-9ba4-4a43-a3db-5987aba63de6/mark-deyoung-mjcJ0FFgdWI-unsplash.jpg Blog - How Do Our Muscles Get Stronger? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/blog/barefoot-benefits-and-potential-risks monthly 0.5 2023-05-24 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/8fad1d36-f1aa-4d98-9bd7-02af3d2eab07/REI+minimal+cushion.JPG Blog - Barefoot Benefits (And Potential Risks) - Make it stand out Image from REI.com https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/8f546128-21ee-4f6f-b2c8-35a0a4ece502/toe+drop.JPG Blog - Barefoot Benefits (And Potential Risks) - Make it stand out Image from REI.com https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/cc6c8de8-0f5f-4ccb-af5c-6b48156187f1/barfoot+shoe.JPG Blog - Barefoot Benefits (And Potential Risks) - Make it stand out Image from REI.com https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/95dfc9fa-ade8-413a-b194-554fdff78fa2/aboodi-vesakaran--ODwTVmKXhg-unsplash.jpg Blog - Barefoot Benefits (And Potential Risks) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/blog/improving-your-cardio monthly 0.5 2023-08-15 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2b2a4468-4599-4fa8-9030-27a6983e00f9/tara-glaser-WodC5zEcSLQ-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f4a2a2b9-dc0c-4614-893c-1e27ee4a5a48/ella-olsson-KPDbRyFOTnE-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out A good diet is crucial to have alongside your training! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/91ebfd34-ef96-4aea-afca-9fd399fcf271/victor-freitas-EcV5BlZ-J7Y-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out A rower/ergometer is a very effective piece of cardio equipment! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a038a5a7-e8c5-4571-a286-b420b71ac314/marcus-ng-ZbbhkQ0M2AM-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2f66ed2b-d275-4f2d-9a81-a9d07ab45127/emma-simpson-mNGaaLeWEp0-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1a6acd30-7cd9-46e3-a28c-734f4c16de42/jack-atkinson-CUfDlYxZx8I-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b6b19c3d-1d3f-4932-9814-65725bf5bb5b/jeshoots-com-9n1USijYJZ4-unsplash.jpg Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out It’s always a good idea to keep track of your training, whether it’s in a notebook or on your phone. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/863f5ef4-4b2b-409d-b906-117dbbda6068/Swim+Example.png Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/75a5d48c-4859-4019-9fe2-721cd385ecb7/W+Exmaple.png Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/142950ae-e42d-4042-9d2e-4ac5ba0c2c3f/39B7C8FA-A8EE-42C5-A59B-698685B3F8D3.png Blog - Improve Your Cardio, Stay Safe, AND Have Fun! - Make it stand out (R = Running, W = Walking) https://www.hybridcalisthenics.com/blog/this-is-why-you-cant-stick-to-your-diet monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3230d372-1791-4420-b047-ee16878944c1/tyler-nix-ZPYMp9Q6Y1A-unsplash.jpg Blog - This is Why You Can’t Stick to Your Diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b0833917-9062-4186-92a2-914651010054/Intuitively+Strong.png Blog - This is Why You Can’t Stick to Your Diet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/blog/customize-the-routine monthly 0.5 2023-03-14 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/aa002518-b39f-4d79-b26a-b33b12a78c36/victor-freitas-vjkM-0m34KU-unsplash.jpg Blog - How to Customize the Hybrid Routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e311a3ea-f035-4597-8050-c7b419ee29c2/hannah-olinger-8eSrC43qdro-unsplash.jpg Blog - How to Customize the Hybrid Routine - Make it stand out Tip: It helps to write things down during the planning process. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6358a244-f123-4cc4-8b0a-a398e77105a3/unsplash-image-kWmtX_NY5zM.jpg Blog - How to Customize the Hybrid Routine - Pushups Bench Press (Dumbbells, barbells) Chest Press (Machine, cable) Dips https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/c8dd970a-97b5-4be0-b949-8ce3e31c090c/unsplash-image-aVscF83pOxk.jpg Blog - How to Customize the Hybrid Routine - Pullups Bent-Over Rows (Dumbbells, barbells, or also things like a backpack!) Lat Pulldowns (Both machine and cable variants work just fine) Cable or Machine Rows Elbow Press (presented by today’s sponsor: Hybrid Calisthenics https://www.youtube.com/shorts/Q4k1SPtG8mA) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b189e317-b272-4b80-bbd5-e159ab595ea7/v-sit-up-960-715x358.jpg Blog - How to Customize the Hybrid Routine - Leg Raises Hollow Body Holds (In case the dynamic movement hurts, these can help!) V-Up Seated Leg Raises (This helps build end-range hip flexor strength) Cable or Machine Crunches https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/c1914995-e188-40f7-b9e4-4bb6edc9ed38/Bulgarian-Split-Squat.jpg Blog - How to Customize the Hybrid Routine - Squats Lunges (Both with weight and without) Cossack Squats Split Squats (Also Bulgarian Split Squats for that extra stretch on the hip flexors) Hack Squats Leg Press Step Ups https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6c6f4c7d-0169-4413-820e-dd4df5cd5634/hip-thrust-exercise--1199620482-e1e7b0f530a2477487fc0006e45fd7c9.jpg Blog - How to Customize the Hybrid Routine - Bridges Reverse Hyperextensions (Bodyweight or machines, both work!) ATG Split Squats (For the hip flexor aspect, not so much for the back) Hip Thrusts (Similar strength demands, but without the mobility requirements) Upward Facing Dog (For the mobility aspect, but less so for strength) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/42b01063-01fa-4f09-9843-b10ad00203b0/image-asset.jpeg Blog - How to Customize the Hybrid Routine - Twists Open Book Stretch Thread the Needle (Focuses more on the upper back than the hips) Cable Woodchop (This helps us create a lot of rotational strength!) World’s Greatest Stretch (This yet again brings us the spinal rotation, but it also adds hip flexibility aspects through stretching the hamstrings and hip flexors) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/ad9e665f-3522-45ac-bcba-60a8fe1da18e/Untitled+design+%281%29.jpg Blog - How to Customize the Hybrid Routine - Make it stand out For example, you might swap out a Pullup with a Lat Pulldown. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6b6aadd6-b592-4fcb-9854-b92093d2c428/unsplash-image-XiZ7pRvCzro.jpg Blog - How to Customize the Hybrid Routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1678756744090-CTLZVA9IO8GNIQ8LUCZJ/unsplash-image-AjaOjlImLjM.jpg Blog - How to Customize the Hybrid Routine - Make it stand out Up next we’ll talk about rest and recovery - it’s a very important part of planning a routine! https://www.hybridcalisthenics.com/blog/no-time-for-the-hybrid-routine monthly 0.5 2023-01-31 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/7ab82a05-777b-42c7-8f92-67f0887071b9/explorenation-gObZbTifmR0-unsplash.jpg Blog - No Time for the Hybrid Routine? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9b65e7b5-212d-4b19-b09e-e9f15ccea992/eric-rothermel-FoKO4DpXamQ-unsplash.jpg Blog - No Time for the Hybrid Routine? - Make it stand out Pull out your calendar as you read through this next section. This can help you make a plan! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/47823d70-5c94-4cf3-8e2f-548f501e9cec/gabin-vallet-XUn7yMZH2yg-unsplash.jpg Blog - No Time for the Hybrid Routine? - Make it stand out Remember, it’s all about finding a cadence that works for you! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3dbf5f4b-7583-4f59-b476-ff4a64094030/vitolda-klein-L8oEIAZ59_g-unsplash.jpg Blog - No Time for the Hybrid Routine? - Make it stand out Due to work, studies, or family responsibilities, it may be challenging to make time for exercise. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f83fe697-bd21-4994-af0d-13917c7e9b86/nigel-msipa-08R8sOHy-j4-unsplash.jpg Blog - No Time for the Hybrid Routine? - Make it stand out Pro Tip: Most of the exercises in the Hybrid Routine can be done almost anywhere! https://www.hybridcalisthenics.com/blog/you-can-do-pullups-my-friend monthly 0.5 2023-01-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/731c806a-d6e9-4bcc-b524-122d8b5e122c/301362233_505096194952685_531968282795603390_n.jpg Blog - You CAN Do Pullups, My Friend! - Make it stand out “Fitness is a journey and we all start from somewhere.” https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/68eb7f13-3715-4810-861e-32dcdd2ff0f2/gmb-fitness-ug_onUKP99Q-unsplash.jpg Blog - You CAN Do Pullups, My Friend! - Make it stand out What grip should you use? Hampton’s philosophy: “You should learn all grips, but start with what is most comfortable.” https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1672800404250-16KESW4PBRZWAH5NQ69Y/unsplash-image-eJ8fp2GDB5E.jpg Blog - You CAN Do Pullups, My Friend! - Make it stand out Even as a kid, crossing the monkey bars wasn’t an easy feat. Strength is also a skill! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1672800526320-NZ1RCY8FW4W9LK5TCGUK/unsplash-image-Ns8trMR4Om8.jpg Blog - You CAN Do Pullups, My Friend! - Make it stand out The human body is built to hang and climb. https://www.hybridcalisthenics.com/blog/what-are-isometrics monthly 0.5 2023-01-26 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/09b4182e-77e5-4822-a529-6f886f33a022/Untitled+design+%282%29.png Blog - Joint Pain During Exercise? Try Isometrics! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2bbd371a-0fa2-4e77-a49f-1b7554c240d6/Knee+Joint.png Blog - Joint Pain During Exercise? Try Isometrics! - Make it stand out For example, the knee has many supporting structures, including tendons, ligaments, and muscles. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b9e93225-a9f1-4bf8-95bf-fa3d8e4fd935/PHOTO-2022-11-29-19-01-56.jpg Blog - Joint Pain During Exercise? Try Isometrics! - Make it stand out This exercise is similar in form to a squat. You are building strength at the 90° angle portion of the movement pattern. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3ef7ac08-1d41-4069-a8c8-92f9c309e02f/PHOTO-2022-11-29-19-01-49.jpg Blog - Joint Pain During Exercise? Try Isometrics! - Make it stand out Similarly to the Wall Sit, we are building strength at the 90° angle of the pushup movement pattern. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/0e95e505-7ed4-478e-bd16-3f71e06ac626/PHOTO-2022-11-29-19-01-40.jpg Blog - Joint Pain During Exercise? Try Isometrics! - Make it stand out You guessed it - we’re building strength at the 90° angle of an inverted pullup pattern! https://www.hybridcalisthenics.com/blog/why-have-i-stopped-losing-weight monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1661382522887-0GSF0M5QPG3112LFGEUL/Energy+In+Energy+Out+1500px.png Blog - Why Have I Stopped Losing Weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/55ada9ea-5119-463f-81d4-8c53ccd723ac/Change+in+Body+Weight+Over+Time Blog - Why Have I Stopped Losing Weight? - Make it stand out Progress is rarely a straight line. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9c499761-e15b-4667-993d-dff59b3fdfae/Energy+In+Energy+Out.png Blog - Why Have I Stopped Losing Weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/7e00c843-e8f9-43e0-829a-72152acdf9d5/young-man-resting-in-hammock-outdoor-lifestyle-2021-12-09-07-22-27-utc.jpg Blog - Why Have I Stopped Losing Weight? - Make it stand out Your body burns calories even when you’re resting! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/58b7c907-d18c-4adf-b2bb-2a188c493177/sports-activities-in-retirement-home-2022-01-18-23-56-26-utc.png Blog - Why Have I Stopped Losing Weight? - Make it stand out How active are you? Your job often plays a big factor. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f031afb7-a5d0-465b-b97a-eee38f58fba0/firefox_sMT7cl1bYJ.png Blog - Why Have I Stopped Losing Weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/be524814-0b59-4b6b-8b2b-08dd39c7fcb9/people-jogging-on-treadmills-2021-09-02-14-56-33-utc.jpg Blog - Why Have I Stopped Losing Weight? - Make it stand out Ever seen the calorie trackers on treadmills? It can take hours of jogging to use the energy from a single meal. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6e6a70ed-a025-4a2a-821b-357a74232b88/checking-fitness-progress-2021-09-24-03-22-03-utc.jpg Blog - Why Have I Stopped Losing Weight? - Make it stand out Tracking your progress with a spreadsheet or fitness app can be a helpful way to see your change over time! https://www.hybridcalisthenics.com/home daily 1.0 2025-01-03 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651429383676-NJUMI9JDHI3JUSUMGIVF/unsplash-image-niUkImZcSP8.jpg Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651429568765-F3OPWF7YAO0KZEXBXSJ1/unsplash-image-I4p0FcjDBJI.jpg Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651429823180-F0DUNUJKFRJ4T0ZXO23Z/unsplash-image-CTZhGbSxWLI.jpg Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651430533578-AZVZCM9UQ53OCDW22Y7X/unsplash-image-w-qqwn5O-4I.jpg Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651430803258-4CAU0RRLOTKRFLEQ8ALG/unsplash-image-_tF3vug2FhQ.jpg Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d9a42307-8b19-4d41-b5d2-639045c193c2/New_York_Times_%282%29.png Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/937245bf-b671-45f9-a781-eefcd7230e6f/yahoo+life+logo.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b685cc47-1292-42ce-a7e7-200ac5859061/The+Atlantic+logo.png Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b06dbe01-06fb-4851-af58-4ae9138b294b/Newsweek+logo.png Home https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b6910be8-ee63-4e66-9e45-4300a5ef3cd3/insider+magazine+logo.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/ed941931-673d-4020-80af-97e4cd615e70/artisangymrings.png Home - High-Quality Fitness Equipment We ship workout gear essentials directly to your doorstep. Our goal is to offer high-quality equipment at affordable price points. https://www.hybridcalisthenics.com/our-story daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/5ce6d339a8ffbf0001a8fb20/1560446521854-TDUPBZUSA14IJEXD2N03/plant-textures-2.jpg Our Story https://www.hybridcalisthenics.com/about daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2b1905e1-7c11-441e-a931-5765f20fc172/Winter+2022+1500px.jpg About - Hey everyone! My name is Hampton and I’m the content creator and entrepreneur behind Hybrid Calisthenics. You can find me by that name pretty much everywhere on social media. My goal is to help people cultivate long-term fitness and happiness through creating fitness content and building community. I’m a fitness trainer and specialize in calisthenics - that’s bodyweight exercise! Think pushups, pullups, squats, and so on. I focus on many different variations of each exercise to adjust their difficulty to the individual. https://www.hybridcalisthenics.com/routine daily 0.75 2026-01-28 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1640731601436-6W08UUOPT206XDW10FLN/fitness-push-workout-pushup-fit-exercise-training-female-sport-young-woman-lifestyle-athlete-girl_t20_yneKxL.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1640823942204-1YAMPYFPBZENAZZEXX7T/ApplicationFrameHost_buLC5WAOsw.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1640824246481-65PTKHAALD8BJSOQY3QU/ApplicationFrameHost_jN2ffqFnJy.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1640906177303-YT70VXXQQOBD0M10C2D7/workout_t20_1bm9j9.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1640906198230-FPAE5DCVPA2YRRQA2Q2K/bridge-pose_t20_pY4a31.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1640906226340-MIZ93G1827ABYFTHNF28/sportsman-in-half-spinal-twist-pose-sitting-on-yog-2021-09-29-02-16-40-utc.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1641431610982-AHE5PSZQFHUCU1LTK3E8/millennial-woman-exercising-outdoors-using-structures-in-the-park-this-is-the-dipped-point-of-a_t20_EOdBbY.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1641431622975-K5Y76AQGJES6WGN553K8/girl-doing-lunges-with-a-kettlebell_t20_goGYR8.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1641431647141-EWO06IMSA2Q64D8LXVXS/YT+Thumbnail.png Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651440223171-LEK53CIOP8ILHGC3O5KL/unsplash-image-GNk9IAiIvrg.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651440424732-7JOBQUD52W5G3ECBKI3Z/unsplash-image-PHIgYUGQPvU.jpg Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651440627316-3OYIW0ZX7019MZPK844V/Elbow+Lever.png Hybrid Routine https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/5218e1a0-fd08-422d-9cfc-748135454680/7+Rope+Style+Hangs+%28Alternate%29.jpg Hybrid Routine https://www.hybridcalisthenics.com/pushups daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/17fb09d5-0fce-49d4-a396-f00994295550/wall-pushup.jpg Pushups - #1 - Wall Pushups A classic, gentle pushing movement! Hands slightly below shoulder height. Wrists should feel slightly stretched when arms fully extended. Stand about arms-length away from the wall. Standard: 3 Sets of 50 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/ba86416b-3d32-4484-8203-6eb73180e2db/Incline+Pushup+%28Top%29.jpg Pushups - #2 - Incline Pushups Introducing us to diagonal pushing! Start with something around sternum height. The lower the base, the harder this exercise becomes. Lower yourself until your chest gently touches the base. Your hands should be around sternum height by your ribs at the bottom of the movement. Standard: 3 Sets of 40 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/87112df8-ddbb-4376-bfed-afb25029c157/advanced+incline+pushups.png Pushups - #3 - Advanced Incline Pushups Using a lower base prepares our body for horizontal pushing! Start with something around hip height. The lower the base, the harder this exercise becomes. Lower yourself until your chest gently touches the base. Your hands should be by your ribs at the bottom of the movement. Standard: 3 Sets of 35 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2a2b9e31-b7b5-41a7-8231-900f8e2839a6/Knee_Pushup_Top.jpg Pushups - #4 - Knee Pushups Finally touching ground for horizontal pushing! These are slightly easier than Full Pushups because the knees are used as a pivot instead of the feet. Start with your arms straight and knuckles beneath your shoulders. Lower smoothly until your chest gently touches the floor and your hands are by your ribs. Pause for a moment before coming back up Standard: 3 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/ac6d3c05-3816-47f9-9f1e-bf8f20cbb3f1/Full+Pushup+%28Top%29.jpg Pushups - #5 - Full Pushups The famous bodyweight pushing movement! Your body should be relatively straight from your shoulders to your toes. You don’t have to look forward. Start with your arms straight and knuckles below your shoulders. Lower smoothly until your chest touches the ground. Pause briefly before coming back up. Keep your abs braced! Don’t allow your lower back to sag. Standard: 3 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651273696020-PD2ER96KVHWPF1H8VE6C/Narrow+Pushup+%28Top%29.jpg Pushups - #6 - Narrow Pushups Preparing our arms for one-arm push movements! Moving our hands closer together gives more work to our arms. Although the pectorals are often emphasized in modern training, the “weak link” of our pushing movements is usually our arms. This is why our routine is dedicated to building them up - a chain is only as strong as its weakest link! Very importantly, this step begins conditioning our elbow and shoulders for the rigors of one-arm work. Standard: 3 Sets of 20 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651274135793-T85H356BZT0E0IJ8APTF/Side+Staggered+Pushups+%28Top%29.jpg Pushups - #7 - Side-Staggered Pushups Assisted one-arm pushing! Because one arm is further away from the body, it is unable to assist as well as the “working” arm. Keep the working arm’s knuckles slightly below its shoulders. Keep your assisting arm about two palms distance away from your chest. Lower smoothly until your chest touches the floor. Pause briefly before coming back up. The body should go straight up and down. If you find yourself leaning towards your assisting arm, bring it closer until you can go straight up and down. Standard: 2 Sets of 20 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651274176491-L9GLJT06KFMF06X4SAT1/Archer+Pushups+%28Bottom%29.jpg Pushups - #8 - Archer Pushups “Shooting” for greatness! Start with your hands around twice shoulder width. Lower smoothly towards one hand until your chest touches the floor. Pause briefly before coming back up. The body should NOT go straight up and down. Train one side at a time - don’t do a rep on one side and then with the other side. Keeping your assisting arm straight is ideal. If you cannot do this yet, maintain a slight bend and straighten over time. Similarly, your body should be straight from your head to your toes. Try to resist your hips compensating to one side. Standard: 2 Sets of 12 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651274200535-D3C96NCSYQX2183ABMFT/Sliding+One+Arm+Pushups+%28Top%29.jpg Pushups - #9 - Sliding One-Arm Pushups Sliding our way to success! Almost there! These are done very similar to “Archer Pushups.” The main difference is that the body goes straight up and down instead of to the side. As a result, the working arm faces higher resistance. Start with your working arm’s knuckles beneath your working shoulders. Lower smoothly until your chest gently touches the ground, allowing your assisting hand to slide away as necessary. Pause gently before smoothly coming back up. If you feel your body start to lean towards your assisting arm, put more weight on your working arm. This will help build the balance needed for one-arm pushing. Standard: 2 Sets of 12 (Both sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651274220114-A55PG3KS5GQY8ZAZBBRH/One+Arm+Pushups+%28Top%29.jpg Pushups - #10 - One-Arm Pushups “Look Ma, one hand!” This is the infamous strength exercise that kids have been using to show off for… probably millennia. Many claim to be able to do it. However, relatively few people do this exercise WELL. Keep your feet slightly wider than shoulder width. Keep your free arm by your side or grabbing your thigh. Lower smoothly until your chest gently touches the ground. Keep your shoulders parallel to the ground at all times. This may seem impossible at first, as you’ll want to tilt towards your working arm. Over time, work on keeping them parallel. Pause briefly before reversing the movement. Avoid contorting the body to compensate. Keep the work primarily in your arm and chest. Congratulations! Standard: 2 Sets of 9 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651274240982-ZD8ZTSH24I1F12WXWNMG/Advanced+One+Arm+Pushups+%28Top%29.jpg Pushups - #11 - Advanced One-Arm Pushups A rare exercise that takes horizontal one-arm pushing to a new level! Start with your body in the Full Pushup position. The heels of your feet should be touching. Remove one arm and place it on your thigh. Lower yourself smoothly on one arm until your chest gently touches the ground. Pause briefly before coming back up. Your waist and hips will twist towards your working arm to maintain balance throughout the movement. The sides of your waist will have to work powerfully to stabilize this function! Standard: 2 Sets of 9 (Both Sides) https://www.hybridcalisthenics.com/legraises daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651275934950-OXLM96KY6W7RNUV3O7AU/Knee+Raise+%28Top%29.jpg Leg Raises - #1 - Knee Raises An introduction to core work that builds solid strength and muscle! Standard: 2 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651275964653-0PAYWJ05HXK94MFU7DG5/Bent+Leg+Raise+%28Top%29.jpg Leg Raises - #2 - Advanced Knee Raises Straightening the legs makes this movement a bit harder! Try to bend around 45 degrees. Standard: 2 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651275979369-EYAUMAR96R7IF4YILVMV/Alternating+Leg+Raise+%28Middle%29.jpg Leg Raises - #3 - Alternating Leg Raises Bending on the way up and straightening before lowering helps introduce us to straight leg raises! Standard: 2 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276005019-T8JAKPD8LQDGQM2W0INL/Full+Leg+Raise+%28Top%29.jpg Leg Raises - #4 - Full Leg Raises A calisthenics standard that builds excellent core and hip flexor strength! Standard: 2 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276029874-6LR4YXS3O7IFEWZG952X/Tuck+Plow+Raise+%28Top%29.jpg Leg Raises - #5 - Tuck Plow Raises These are leg raises with the extra challenge of bringing our knees to our chest. This increases the work for our abdomen and gradually introduces the mobility necessary for the harder variations. This can be thought of as a halfway point between Leg Raises and Plow Raises. Standard: 2 Sets of 20 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276050696-4F20USPNHP826OOP5917/Plow+Raise+%28Top%29.jpg Leg Raises - #6 - Plow Raises Bringing the legs all the way over the body adds an extra challenge to leg raises. Being able to do this with straight legs and toes touching the ground behind you is an excellent mobility standard! The end position of this movement looks similar to the Plow Pose in yoga, hence the name. Standard: 2 Sets of 20 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276090071-GPOK7JZ838ERLKQTR8MO/Hanging+Knee+Raise+%28Top%29.jpg Leg Raises - #7 - Hanging Knee Raises Having mastered floor leg raises, it’s time to work on doing them vertically! Hanging knee raises may not be as difficult as Plow Raises, but they gradually introduce the grip and arm strength necessary for hanging leg raises. It’s a good idea to follow these with a few sets of Plow Raises. Standard: 2 Sets of 15 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276111423-1F2MM7MHWEBCBHJBSG73/Hanging+Bent+Leg+Raise+%28Top%29.jpg Leg Raises - #8 - Advanced Hanging Knee Raises Bending 45 degrees instead of 90 degrees at the knee increases the difficulty of this exercise! Standard: 2 Sets of 15 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276256072-UGZ6AJM17W2FWE55CAL9/Hanging+Leg+Raise+%28Top%29.jpg Leg Raises - #9 - Hanging Leg Raises Bringing straight legs form a right angle with our upper body is a great strength and mobility feat! Working these regularly will build and maintain excellent core strength. Standard: 2 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651276280137-2A5BHAI6QSBMM9DME1ME/Bar+Touch+%28Top%29.jpg Leg Raises - #10 - Toe to Bars Similar to Plow Raises, bringing our toes to touch the bar completes the range-of-motion. Though you may feel the need to bend your legs at first, work on doing this with straight legs. This can help keep your midsection healthy and strong for years to come. Congratulations! Standard: 2 Sets of 25 https://www.hybridcalisthenics.com/squats daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/69c4355c-772b-46f4-bc19-70539c3bbf98/Jackknife+Squat+%28Top%29.jpg Squats - #1 -Jackknife Squats The ability to get off the ground is fundamental to survival and mobility! We can start building this ability by assisting with our arms - even if this means assisting heavily at first! Standard: 3 Sets of 35 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/dd62d76e-c61e-4aa0-aeef-9f350a57d943/Assisted+Squat+%28Middle%29.jpg Squats - #2 - Assisted Squats This exercise continues where Jackknife Squats left off. The key difference is the increased height of the assisting platform. Users should feel like they’re “pulling” themselves up at the bottom, rather than pressing! Standard: 3 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/18085d5d-ca12-44ba-84bb-430ce9c66717/Half+Squat+%28Bottom%29.jpg Squats - #3 - Half Squats This is the first step where we are squatting our entire bodyweight without assistance! However, we are stronger in the upper half of our range, and this exercise takes advantage of that. Standard: 2 Sets of 50 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/32d87463-20c8-4acf-afea-c89245b9f24a/Full+Squat+%28Bottom%29.jpg Squats - #4 - Full Squats This is another calisthenics staple! Being able to get up off the floor without the assistance from your arms is important to survival and overall mobility! Not only this, but the full range of motion will keep the tendons and ligaments of your ankles, hips, and knees strong and healthy for years to come. Standard: 2 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b76be956-ad00-4f5c-bddf-b4d8f4a7ec4c/Narrow+Squat+%28Bottom%29.jpg Squats - #5 - Narrow Squats While not a very well known exercise, Narrow Squats amplify the benefits of Deep Squats by increasing the work on our quadriceps and joints! This helps prepare our legs for the rigors of one-leg squatting! Standard: 2 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/bdff51cc-4e61-42ba-9518-65c38921774a/Staggered+Squat+%28Top%29.jpg Squats - #6 - Side Staggered Squats Having developed a foundation of strength through Deep Squats and Narrow Squats, it’s time to explore progressions that emphasize one leg more than the other! These are essentially squats done with a wide stance and descending at an angle. If you’re familiar with Archer Pushups and Archer Pullups, you can think of these as “Archer Squats.” Standard: 2 Sets of 20 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a13e3d0c-801c-4262-be11-8e7b284d70fa/Staggered+Squat+%28Bottom%29.jpg Squats - #7 - Front Staggered Squats Similar to Side-Staggered Squats, here we continue to progress towards one-leg squatting. The assisting leg in front of us better transfers to “full” One-Leg Squats and increases the strength, balance, and mobility requirements. Standard: 2 Sets of 15 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/77a8f6ed-7353-4efa-bd2c-ec6223a4cf46/One+Leg+Assisted+Squat+%28Bottom%29.jpg Squats - #8 - Assisted One Leg Squats This is a valuable step where the user has to balance and squat on one-leg. In this manner, we will get a taste of the raw strength and balance necessary for One-Leg Squats while allowing our weak links to be identified and developed through assistance! Standard: 2 Sets of 12 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/408a27fd-9a66-48bd-9b6c-5efaf3485493/One+Leg+Chair+Squat+%28Middle%29.jpg Squats - #9 - One Leg Chair Squats Now that we’ve built the ability to assist ourselves through a one-leg squat, it’s time to experiment with unassisted squatting! We’re stronger in the upper half of our range of motion, so we start here! The strength we build here will transfer to our weaker range. Standard: 2 Sets of 12 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/79047978-6c6b-495f-bdf1-e7f98d20a027/One+Leg+Squat+%28Bottom%29.jpg Squats - #10 - One Leg Squats Squatting on one leg is arguably more functional than bilateral squats. If you consider most of human lower body movement - walking, running, climbing stairs - almost all of this involves one leg to work harder than the other! One-Leg Squats take this fundamental human movement and scale it through our entire range of motion. Congratulations on reaching this step! Standard: 2 Sets of 12 (Both Sides) https://www.hybridcalisthenics.com/pullups daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278451630-IM1ZRJB8H1OQ7B0M789B/Wall+Pullup+%28Bottom%29.jpg Pullups - #1 - Wall Pullups Vertical pulling is one of the gentlest ways to introduce pulling with a full range of motion. Although these may feel very easy, it’s useful to practice these for a few weeks to feel how your joints want to move and build healthy movement patterns. Standard: 3 Sets of 50 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278482690-QJARB2ACC3LMSNSE3L4S/Horizontal+Pullup+%28Top%29.jpg Pullups - #2 - Horizontal Pullups Doing pullups from this position is easier than pulling vertically. This introduces us to horizontal pulling! Standard: 3 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278509317-U9Z8J4A09O96A7SZ2IHY/Advanced+Horizontal+Pullup+%28Top%29.jpg Pullups - #3 - Advanced Horizontal Pullups Pulling from a lower position makes horizontal pullups harder! Standard: 3 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278547266-4X0TKQINADN5ZGZHDVCR/Jackknife+Pullup+%28Bottom%29.jpg Pullups - #4 - Jackknife Pullups This introduces vertical pulling with assistance from the legs! Standard: 3 Sets of 20 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278614490-MRWT2VOWIDW9TM6LYCVS/Full+Pullup+%28Middle%29.jpg Pullups - #5 - Full Pullups Another calisthenics standard! This is one of the most functional fitness movements. Period. Congratulations if you make it here! Standard: 3 Sets of 12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278632356-TQOJJ5YXOGVCWA1EGOD7/Narrow+Pullup+%28Top%29.jpg Pullups - #6 - Narrow Pullups Bringing the hands closer together increases the work for our arms. This conditions our muscles and joints (especially the elbow) for the more difficult pulling motions. Standard: 3 Sets of 9 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278680900-5666HL45TA4TSRCGOR14/One+Hand+Pullup+%28Middle%29.jpg Pullups - #7 - One Hand Pullups This move exploded in popularity after it was shown in one of the Rocky movies, but it has been around for much longer. This introduces us to one-arm pulling - in a big way! The one-hand hanging is also an incredible grip exercise as well. Standard: 2 Sets of 9 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278707580-HM031Y0OY3CZANJ9NXS8/Advanced+One+Hand+Pullup+%28Middle%29.jpg Pullups - #8 - Advanced One Hand Pullups Moving the hand lower on the forearm increases the difficulty substantially. Standard: 2 Sets of 9 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278742672-R9KI8U3EIG276AA9SST4/Archer+Pullup+%28Top%29.jpg Pullups - #9 - Archer Pullups While comparable in difficulty to Advanced One-Hand Pullups, this puts different forces on our body and helps drill the movement pulling with one arm. While the grip strength demands are not as high, the shoulders get a great workout. Standard: 2 Sets of 9 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1651278767337-6QROPRF8A43W09LO0X9Y/One+Arm+Pullup+%28Middle%29.jpg Pullups - #10 - One Arm Pullups While many CLAIM to be able to do this exercise with ease, it is rarely seen in commercial gyms. Mastering this with a full range of motion builds excellent pulling strength. Congratulations! Standard: 2 Sets of 6 https://www.hybridcalisthenics.com/bridges daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/7c2593b0-4cc7-443b-b12c-d955942afb4a/Glute+Bridge+%28Top%29.jpg Bridges - #1 - Glute Bridges A gentle exercise to introduce ourselves to bridging! Our back muscles are mostly working isometrically, so this gives most of the movement work to our glutes! Standard: 3 Sets of 50 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/069c20d5-06c4-4950-b416-8e9e32d412cc/Straight+Bridge+%28Top%29.jpg Bridges - #2 - Straight Bridges This brings the entire body into action! This exercise works the entire posterior chain. However, because we are not bending backwards yet, the mobility and strength requirements are not as high. Standard: 3 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/bcc25519-97e6-4b51-accb-a2a89ae3218b/Wall+Bridge+%28Top%29.jpg Bridges - #3 - Wall Bridges This may be the easiest way to introduce the back bending required for bridges. However, if we are unaccustomed to this, it can still feel like a leap from straight bridges. If you feel that this is too difficult (or you feel pain from this exercise), you can level off your training at Straight Bridges and revisit this when you’re stronger! Standard: 3 Sets of 30 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2a0ff94e-fab7-4504-9350-8e8b62688bbf/Incline+Bridge+%28Top%29.jpg Bridges - #4 - Incline Bridges Lowering our upper body makes the bridge more difficult. However, because of the angle, not much movement is possible. Standard: 2 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3c4159c3-14fb-4749-981a-6a236eb350c6/Head+Bridge+%28Top%29.jpg Bridges - #5 - Head Bridges How we get into position here is really more important than the motion itself. By using a raised object to assist us into a bridge position, we’re able to explore this range of motion. Use only safe, stable objects and avoid this exercise if it consistently causes back pain. Standard: 2 Sets of 25 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9b10c991-d32d-471a-a24f-3c112540f63a/Full+Bridge+%28Top%29.jpg Bridges - #6 - Full Bridges This is the full bridge exercise often done by calisthenics athletes! While there are more advanced versions, this is an excellent mobility standard to accomplish for most people. Congratulations! Standard: 2 Sets of 15 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a61083a4-db3a-4814-a8ee-1ea4c4c420bd/Wheel+Bridge+%28Top%29.jpg Bridges - #7 - Wheel Bridges Some may have noticed that some Full Bridges don’t quite look as aesthetically appealing as others. There’s a significant difference between doing a Bridge and doing it well. This step refers to the months-long process of improving our bridge. Gradually straightening the limbs is a good place to start. Focus on forming an “upside down letter U”. This is named after the Wheel Pose in yoga. Standard: 2 Sets of 15 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/b3513c70-b5ec-47b7-b4f9-f86122504285/Tap+Bridge+%28Top%29.jpg Bridges - #8 - Tap Bridges Theoretically, one could only use Wheel Bridges to improve their mobility until they are able to do Stand-to-Stand bridges. However, it may be helpful to learn to assist oneself into the position with a wall. This step gently introduces one-arm bridging that will be helpful for the next step. You may have trouble balancing at first. Don’t fall on your head! Follow this exercise with a few sets of Wheel Bridges to continue building your mobility. Standard: 2 Sets of 30 Taps (Per Side, Alternating) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e93b4179-0b4b-4eda-8a49-1de818297b46/Wall+Walking+Bridge+%28Middle%29.jpg Bridges - #9 - Wall Walking Bridges Using a wall to assist us from a standing position to a bridge position makes the transition easier. Always follow this step with several Wheel Bridges! Standard: 2 Sets of 10 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6a16d275-8fc7-42bb-b668-04b9b9998d72/Stand+to+Stand+Bridge+%28Middle%29.jpg Bridges - #10 - Stand to Stand Bridges Leaning back into a perfect Bridge is an advanced mobility feat. While some are able to do this with “okay” form, strive to do this with excellent form! Congratulations if you manage to make it here. Your back should be mobile and strong. Standard: 2 Sets of 5 https://www.hybridcalisthenics.com/twists daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/5d0ac21d-20a1-47f4-9e1b-93bfced0cbdc/Straight+Leg+Twist.jpg Twists - #1 - Straight Leg Twists An introduction to twisting. Twist as hard as you safely can. Think of this a mobility exercise - not necessarily a relaxation exercise. Standard: 3 Holds of 60 Seconds (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/74e6d687-5429-4fc1-ac48-38af5af57df5/Bent+Leg+Twist.jpg Twists - #2 - Bent Leg Twists Touching the leg increases the mobility demands! Standard: 3 Holds of 60 Seconds (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a1e7ad67-59af-4c5a-ba37-3fd6584ee2fd/Full+Twist.jpg Twists - #3 - Full Twists Linking arms is an exceptional mobility standard! Regular practice of this can help many back problems. Congratulations! Standard: 3 Holds of 60 Seconds (Both Sides) https://www.hybridcalisthenics.com/programs daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Hybrid Programs https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1673905784511-A8J2WMJ88GT5RX7TQCEE/Website+Minimalist+Approach.jpg Hybrid Programs This program works the entire body and is designed to cover all the most common goals in fitness: Gain muscle Gain strength Lose fat When in doubt, start here! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a686dea4-3d76-40a0-bd37-398134c9da81/strength-close-up-of-the-hands-of-a-boxer-2021-09-02-14-44-51-utc.jpg Hybrid Programs This program works the entire body and is designed to cover all the most common goals in fitness: Gain muscle Gain strength Lose fat When in doubt, start here! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2373d53c-99e9-4e78-bf38-6f4cb28daf45/horizontal-shot-of-muscular-unshaven-man-does-push-up-exercises-leans-at-barbells-focused-into_t20_aaGxr9.jpg Hybrid Programs This program works the entire body and is designed to cover all the most common goals in fitness: Gain muscle Gain strength Lose fat When in doubt, start here! 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If you got to this page, you probably saw a link to donate on some video I made a while ago. Back then, I wasn’t making any money from Hybrid Calisthenics and I was taking care of my mother full time. I can’t thank the people who donated enough, as their donations really helped pay for my mother’s medical expenses and eventual funeral costs. A few years have passed. Hybrid Calisthenics is more mature now, so I’ve removed the donate button - temporarily, but perhaps permanently. If you came here to give, I cannot thank you enough. However, I ask that you use that money to invest in yourself. Buy some fitness equipment, a book you’ve wanted, or even go out to eat with some friends. I’m doing okay and I want you to be happy and thrive. 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We just might not think of these movements as lunges. Drop a pencil? You might kneel down to grab it! See a friendly dog? You might step into a lunge to greet it! That being said, lunges can be a challenge. We can start to work through this challenge by training our range of motion. This is a great place to start! Standard: 2 Sets of 30 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/c92a8ba6-1a9c-4914-90b5-4079eeb24764/hamassistedlegpresslunge.PNG Lunges - #2 - Assisted Leg Press Lunges The biggest difference between the Wall Press Lunges and the Assisted Leg Press Lunges is the range of motion! You will notice that we are lunging deeper in this exercise than we have before. This is where our support devices come in - they will allow us to work in the right movement pattern while improving our balance and stability. It is okay for your knees to go over your toes here. Doing this with building up the depth of your lunge slowly and in a controlled manner will strengthen our joints in tandem with our muscles. Standard: 2 Sets of 30 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/019d4c56-d82c-46e1-ab0b-1b3c8a411a28/hamlegpresslunge.PNG Lunges - #3 - Leg Press Lunges This time, we are working through our leg press lunges without supports! You might feel slightly less stable at first, and that’s okay. You can dial back your range of motion and build up from there. Lunges engage the entire lower body, but the strength of this movement will come primarily from our quads and glutes. You should really feel these muscles engaging when you press up and out of your lunge. Standard: 2 Sets of 25 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/fb7a402a-35c5-4f29-8267-9355ef11d04c/hambodyweightlunge.PNG Lunges - #4- Bodyweight Lunges This exercise is what we usually imagine when we think of a lunge. This is also a movement that you might do pretty regularly! The most famous example is kneeling during a proposal. This is good practice for a big moment! Or, you might just be kneeling down to tie your shoe. Also a very important moment, though much less romantic. Standard: 2 Sets of 30 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d1d44dc4-c12b-4ca4-aff6-753fe7ba728a/hamassisteddeeplunge.PNG Lunges - #5- Assisted Deep Lunges Here’s where we get into deeper lunges. Similarly to our Leg Press Lunges, we are going to challenge our range of motion. As you get used to the depth of these lunges, try to rely less and less on your support object. This will get you ready for the next progression. Standard: 2 Sets of 20 (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3844a9e7-f140-46ed-bd5b-7fbbcae43f74/hamdeeplunge.PNG Lunges - #6- Deep Lunges Deep Lunges take this unilateral movement pattern through our entire range of motion while challenging our overall stability. Not only will this build strength, muscle, and mobility, it’ll also keep our joints healthy, strong, and moving for years to come. As with all calisthenics moves, build up to this progressively. If your joints hurt from doing this movement, experiment with some easier variations instead. Congratulations on reaching this step! Standard: 2 Sets of 20 (Both Sides) https://www.hybridcalisthenics.com/brachialis-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/forearms-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/front-deltoids-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/lateral-deltoids-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/rear-deltoids-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/pectoralis-major-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/serratus-anterior-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/lats-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/traps-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/rhomboids-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/rotator-cuff-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/abs-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/obliques-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/spinal-erectors-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/transverse-abdomnis-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/glutes-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/abductors-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/hip-flexors-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/hamstrings-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/quadriceps-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/adductors-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/calves-exercises daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/401c4907-32b7-4b92-b758-0edd99a67043/young-bull-calf-in-a-stall-on-a-farm-2021-09-03-12-49-17-utc.jpg https://www.hybridcalisthenics.com/tibialis-exercises daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/tdee daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/clutchflags daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d2ec5a15-5a77-47c3-9937-67a83ac21bf3/pullupbarguy.jpg Clutch Flags - #0 - Before You Start The first variation of the Clutch Flag already requires quite a bit of strength. Before you begin, I recommend that you be able to meet the standards below: Standard: 25+ Full Pushups 9+ Full Pullups 15+ Hanging Leg Raises You may be able to achieve these Clutch Flag variations without meeting these standards beforehand. However, it will be an easier journey if you take the time to master the prerequisite exercises! https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a9d707a4-b6b3-4705-85b1-c855ab9e6c6a/DSC02023.JPG Clutch Flags - #1 - The Grip Before you can do anything else, you need to master the grip. Kind of like how your feet support you in a squat, your grip will be your base of support for the rest of the variations. Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/4bd8f71f-a778-4881-a128-4405df362b5e/DSC02028.JPG Clutch Flags - #2 - Single-Leg Diagonal Flag This is the part where you put your core to work and get the feel for the “flag” part of the clutch flag. Like all exercises in the routine, we are building a solid foundation before moving forward to more advanced variations of the exercise. Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d42d287c-c618-4f33-9eaf-b8b0e71c7403/DSC02033.JPG Clutch Flags - #3 - Bent-Knee Diagonal Flag At this stage, you’re further challenging your obliques by keeping both knees bent. The purpose here is to continue training your core to hold this position with a different distribution of weight. Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/4f966a75-b930-46b4-a658-517e4b05d9c8/FullDiagonalFlag.jppg Clutch Flags - #4 - Full Diagonal Flag This variation will prepare you for the physics of the Clutch Flag exercise. With both legs extended, your core has to work harder to support the full length of your body while holding proper form. Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d3ba6929-d7aa-4ae5-8376-c25fd1805d6a/DSC02040.JPG Clutch Flags - #5 - Tuck Clutch Flag It’s time to get fully horizontal! For the next few variations, you’ll be working through a similar progression to the diagonal flags. Only this time, your body will be parallel to the ground! Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f9d1db59-5554-48f8-a87c-cf0f44d3f852/DSC02052.JPG Clutch Flags - #6 - Single-Leg Clutch Flag This is another important building block in your foundation. This variation will feel familiar, but much more challenging. You are preparing your core for the demands of the next variation. Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e4a8c34a-519e-4a52-9552-2cbf4eec0319/BentKneeClutchFlag.jpg Clutch Flags - #7 - Bent-Knee Clutch Flag Not to be confused with the Tuck Flag, this variation will have both knees bent, but you will maintain a straight line from your head to your knees. No sitting back in the hips! This is the last variation before tackling the Clutch Flag. Standard: Hold for 9 seconds on both sides. https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/5b00b125-fe67-42f3-9147-9357320e27ce/Clutch+Flag Clutch Flags - #8 - Clutch Flag Congratulations, you “clutched” it! You’re ready to take on the legendary Clutch Flag. Take your time getting to know this exercise well. Mastery takes practice! Standard: Hold for 9 seconds on both sides. https://www.hybridcalisthenics.com/clutch-flag-grip daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a9d707a4-b6b3-4705-85b1-c855ab9e6c6a/ClutchFlagGrip.JPG Clutch Flag Grip - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/single-leg-diagonal-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/fd81bcff-6db1-42e2-a45e-282f951bbdf9/DSC02028.JPG Single-Leg Diagonal Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/bent-knee-diagonal-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/0c0e322a-23d1-429f-897a-e283fc2ef2d5/Bent+Knee+Diagonal+Flag.JPG Bent-Knee Diagonal Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/full-diagonal-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/19d44c87-2553-4d79-924b-751a8627945c/Full+Diagonal+Flag.JPG Full Diagonal Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/tuck-clutch-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/095e06e9-ad18-4314-97c9-7b9abce16f9e/Tuck+Clutch+Flag.JPG Tuck Clutch Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/single-leg-clutch-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/360a0928-92a1-46ac-b07f-b1bba9130a20/Single+Leg+Clutch+Flag.JPG Single-Leg Clutch Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/bent-knee-clutch-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d01fe08b-161f-4a04-a096-bee09349647d/Bent+Knee+Clutch+Flag.JPG Bent-Knee Clutch Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/clutch-flag daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9de3edc8-243d-4e88-ae4a-fac70921d63e/Clutch+Flag.JPG Clutch Flag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/team daily 0.75 2025-09-01 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/cea9efd5-bbd4-4c60-9eec-59cb430606e4/36c9b8dc1b69e526766c3c9c04645c97.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/76891c01-5846-496e-ba4f-98d314a51dd5/04_chrys_transparent.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e85bc815-7040-443e-83d4-75f27032ae07/IMG_0142.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a2808ca2-5955-4876-af1d-51014b7b1c9e/glents_transparent.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/269ec4a5-9d5c-40be-8b04-78b06374e9a4/03_jammie_transparent.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/bf631ae0-3b5f-4d03-9d86-b5a34aad7b5e/received_798175832125933+%281%29.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/289d5891-ecf4-4875-bb25-31349093d28f/423221359_331719199859513_4514551229508775720_n.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2cef69c8-83ef-4ee7-8fa7-1deabe3d02d9/02_ulises_transparent.jpg Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/76374544-f569-42cf-81b9-c438386a4c8b/Fenix+2.png Our Team https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a754398b-068b-4d02-a7a6-038ddebb126b/WhatsApp+Image+2025-07-04+at+2.22.50+AM.jpeg Our Team https://www.hybridcalisthenics.com/dips daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/0892cd0b-bb7f-4f4e-ba58-01caef110f01/1+Bent+Knee+Bench+Dips.jpg Dips - #1 - Bent-Knee Bench Dips We’ll start off with a Bent-Knee Bench Dip! This exercise will work your triceps, chest, and shoulders with a slow and controlled dip. Standard: 3 Sets of 30 Reps https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/fd180163-9a45-447c-942e-567965778947/2+Bench+Dips+%28Up%29.jpg Dips - #2 - Bench Dips This variation of the Dip will still utilize the bench, but this time you will keep your legs straight! Standard: 3 Sets of 25 Reps https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d958d9db-0163-416e-ac26-74f5d7747300/3+Elevated+Bench+Dips+%28Up%29.png Dips - #3 - Elevated Bench Dips Let’s modify your base of support to make the exercise more challenging. The Elevated Bench Dip brings the height of your base into the equation. Standard: 2 Sets of 20 Reps https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/47dc5695-0f75-460a-944c-bea747bc0253/4+Jackknife+Parallel+Dips.png Dips - #4 - Jackknife Parallel Dips Now that you have mastered the bench variations, it’s time to introduce the parallel bars! Standard: 2 Sets of 20 Reps https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/99e6f554-682a-48a7-99d7-4f2ed0fdb72a/5+Assisted+Parallel+Dips+%28Up%29.png Dips - #5 - Assisted Parallel Dips You are one step closer to unassisted Dips! Unlike the previous exercises, your base of support is behind you. Standard: 2 Sets of 15 Reps https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e24b4f58-7ca4-45fa-a112-31a2ecd59ad8/6+Parallel+Dips.png Dips - #6 - Parallel Dips You made it! It’s just you versus gravity now. Congratulations on making it this far! Standard: 2 Sets of 15 Reps https://www.hybridcalisthenics.com/bent-knee-bench-dips daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/bench-dips daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/jackknife-parallel-dips daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/assisted-parallel-dips daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/parallel-dips daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/elevated-bench-dips daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/app-toc daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/app-privacy-policy daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/introduction daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/index daily 0.75 2025-08-12 https://www.hybridcalisthenics.com/elbowlevers daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/ef929328-08ff-4fbb-8dc2-07628be9aee5/Straight+Arm+Plank.JPG Elbow Levers - #1 - Straight Arm Planks The classic plank - made slightly easier our arms being straight! Many of us have trained this while doing other exercises like pushups or horizontal pullups! Standard: 3 Sets of 60 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/934ef4ee-7142-46d8-af4d-c2d9dce8d8ac/Bent+Arm+Plank.JPG Elbow Levers - #2 - Bent Arm Planks Getting more horizontal! This is the classic plank position that some exercise routines incorporate! With calisthenics, this is an important ability to have! Standard: 3 Sets of 60 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/8578507f-3f03-4b7c-a3a7-28b634b103f1/Straight+Arm+Wall+Plank.JPG Elbow Levers - #3 - Straight Arm Wall Planks Time for our feet to come off the floor! Your arms and your body are straight, your feet are on the wall behind you. You should really start to feel the weight on your arms now! Your alignment comes into play here as well. Standard: 3 Sets of 50 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2ad194f3-2651-47ec-b55d-f77051c5a2a6/Bent+Arm+Wall+Plank.JPG Elbow Levers - #4 - Bent Arm Wall Plank Time to get fully horizontal! This is the last step before we change our arm position to the elbow lever grip. Your elbows are underneath your shoulders. Your body is a straight horizontal line! Standard: 3 Sets of 50 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1465486c-1732-428a-8dcd-6fbf187e31fd/Elbow+Lever+Grip.JPG Elbow Levers - #5 - Elbow Lever Grip This is the foundation for our elbow lever progressions from here on! Getting a solid, balanced grip on your base will be very helpful! You can also use a bench, stable railing, or even the floor! Standard: 3 Sets of 30 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f64b1831-c24b-41cd-ab4e-418344fb696b/Elbow+Lever+Straddle+Lean.JPG Elbow Levers - #6 - Diagonal Elbow Lever This helps us train our elbow lever alignment while still keeping our toes in contact with the ground! If you’re on this step, train the grip too for a few sets. This way you can work your stability and your alignment! Standard: 3 Sets of 30 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/766656a9-caa9-45d9-8b76-9bc2b87073c7/Wall+Elbow+Lever.JPG Elbow Levers - #7 - Wall Elbow Lever Back to the wall we go - this will really help us get a feel for the right body position! Standard: 3 Sets of 20 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/0b9681a1-4e0b-4c46-a28e-1a19e6a71301/Single+Leg+Elbow+Lever.JPG Elbow Levers - #8 - Single Leg Elbow Lever One leg extended already, you’re doing great! Make sure you use both legs. Standard: 3 Sets of 15 Seconds (Both Sides) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/79da0f22-080f-4dec-9f59-636f4e27964e/Bent+Knee+Elbow+Lever.JPG Elbow Levers - #9 - Bent Knee Elbow Lever Those are some nice legs you have there. It’d be a shame if someone… BENT THEM TO MAKE ADJUST THE ELBOW LEVER’S DIFFICULTY (actually this is a good thing). This can also be called a Half-Lay Elbow Lever! Standard: 3 Sets of 9 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/d0daeaa9-a364-446e-9f3a-8e76baf82957/Straddle+3.JPG Elbow Levers - #10 - Straddle Elbow Lever Both legs fully extended in the air, but spreading them makes this movement substantially easier! This also sometimes looks more “beautiful” than a full elbow lever. Standard: 3 Sets of 9 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9c674d15-e905-4733-8bcf-5223364f592b/Full+Elbow+Lever.JPG Elbow Levers - #11 - Full Elbow Levers This is it, we’ve reached the finish line! Your elbows are pushed against your stomach, your body is a fully horizontal line - you’ve mastered the skill once you can do this! Congratulations! Standard: 3 Sets of 30 Seconds https://www.hybridcalisthenics.com/straightarmplanks daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6e572b6a-0215-407f-b7aa-a8cf49263d09/Straight+Arm+Plank.JPG Straight Arm Planks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/bentarmplanks daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/934ef4ee-7142-46d8-af4d-c2d9dce8d8ac/Bent+Arm+Plank.JPG Bent Arm Planks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/straightarmwallplanks daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/8578507f-3f03-4b7c-a3a7-28b634b103f1/Straight+Arm+Wall+Plank.JPG Straight Arm Wall Planks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/bentarmwallplanks daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/2ad194f3-2651-47ec-b55d-f77051c5a2a6/Bent+Arm+Wall+Plank.JPG Bent Arm Wall Planks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/elbowlevergrip daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1465486c-1732-428a-8dcd-6fbf187e31fd/Elbow+Lever+Grip.JPG Elbow Lever Grip - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/diagonalelbowlevers daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f64b1831-c24b-41cd-ab4e-418344fb696b/Elbow+Lever+Straddle+Lean.JPG Diagonal Elbow Levers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/wallelbowlevers daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/766656a9-caa9-45d9-8b76-9bc2b87073c7/Wall+Elbow+Lever.JPG Wall Elbow Levers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/singlelegelbowlevers daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/0b9681a1-4e0b-4c46-a28e-1a19e6a71301/Single+Leg+Elbow+Lever.JPG Single Leg Elbow Levers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/straddleelbowlevers daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/7abb2668-1dad-4bef-ad5d-669d20cbdee5/Straddle+Elbow+Lever.JPG Straddle Elbow Levers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/bentkneeelbowlevers daily 0.75 2025-08-16 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/79da0f22-080f-4dec-9f59-636f4e27964e/Bent+Knee+Elbow+Lever.JPG Bent Knee Elbow Levers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/fullelbowlevers daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9c674d15-e905-4733-8bcf-5223364f592b/Full+Elbow+Lever.JPG Full Elbow Levers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/cardindex daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/545470b6-bb27-4945-b9b9-4d5fe0d8a447/HC-cards-pushups.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/064e1619-cdc3-45f5-ba96-56297d532564/HC-cards-pushups8.png 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https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1706594598291-A8RBFNSCJ42SR66JRBIH/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/8ed0689c-1dde-4743-9bc7-41b8895baec0/firefox_WwEDfoZVfK.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1eef1258-33f3-43dd-83ae-d429e0ea3a08/firefox_1Qi6Vc6655.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/a6fc869f-dacc-4464-bb7a-fd0992899237/hampton.png https://www.hybridcalisthenics.com/app-troubleshooting daily 0.75 2025-08-12 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/bfbdf5b2-24e5-4fa3-b92f-929e1312bf72/firefox_c6LuLX3zq7.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/f5fd4fc2-e54e-4958-8fd8-622bb0506460/firefox_A7JDXzvfG6.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/e573c4d7-6f3a-412d-8994-876aa3d33f3c/firefox_TZ7DEzNGpD.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9de92d98-39d8-440f-b6fe-312e401214c1/firefox_hbP4GEWbJy.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/3acbcb0e-4e2b-4b37-97b8-2f0fc417c970/firefox_SuEgFdXSIP.png https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/26a5dd2a-2d14-4263-be12-964b31ddbf0c/firefox_1KLlayWG6K.png https://www.hybridcalisthenics.com/mentally-fit-book daily 0.75 2025-03-18 https://www.hybridcalisthenics.com/grip daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/713362e8-bbdd-43cf-857d-c03773d2e748/1+Lean+Hangs.jpg Grip - #1 - Lean Hangs Like holding the bottom of a horizontal pullup, stand under a low bar (waist height), grip it overhand, and lean back with straight arms until your body is at an angle. Hold the position with feet on the ground for support, engaging your grip and back. This builds basic hanging endurance gently. Standard: 3 Holds of 60 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1150fbf6-2ae1-4e1c-9a20-e5c4b1aad0ab/2+Assisted+Bar+Hangs.jpg https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9b4a5f58-7135-4416-bf36-6a2c711eb3bf/3+Bar+Hangs.jpg https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/65a88eee-c287-40d8-ab1d-2bfd98744376/4+Uneven+Towel+Hangs.jpg Grip - #4 - Assisted Towel Hangs Drape a hand towel over the bar; grip the towel with one hand and the bar directly with the other. Hang fully, working both sides equally by switching hands each hold. This introduces uneven grip demands. Standard: 3 Sets of 60 Seconds (Each Side) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/10b7079e-e636-4ed0-beed-d07f81fb4ca4/5+One+Arm+Hangs.jpg Grip - #5 - One Arm Hangs Hang from the bar with one arm, overhand grip, other arm relaxed at your side. Keep body straight and stable. Alternate sides; this demands unilateral grip strength. Standard: 2 Holds of 45 Seconds (Each Side) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/14cb0538-9c94-4643-b912-61bb1ae5cefe/6+Double+Towel+Hangs.jpg Grip - #6 - Double Towel Hangs Drape two hand towels over the bar. Grip each towel with one hand and hang fully. This really starts to work the deep palm muscles. Standard: 3 Holds of 60 Seconds https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6ba7a191-a453-49dd-bae1-ad3dd90ddb4f/7+Rope+Style+Hangs.jpg Grip - #7 - Rope Style Hangs Drape a single hand towel over the bar like a rope; grip it with both hands, one higher and one lower. Hang fully, then swap hand positions for the next hold to balance sides. Builds climbing-like grip. Standard: 3 Holds of 60 Seconds (Swap Hands) https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/52df6a5a-cd8e-4ba8-a239-d681d072e94b/8+One+Arm+Towel+Hangs.jpg Grip - #8 - One Arm Towel Hangs Drape a hand towel over the bar; grip it with one hand and hang fully, other arm at side. Alternate sides; the towel's slipperiness tests advanced crushing grip. Standard: 2 Holds of 45 Seconds (Each Side) https://www.hybridcalisthenics.com/leanhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/713362e8-bbdd-43cf-857d-c03773d2e748/1+Lean+Hangs.jpg Lean Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/assistedbarhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/1150fbf6-2ae1-4e1c-9a20-e5c4b1aad0ab/2+Assisted+Bar+Hangs.jpg Assisted Bar Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/barhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/9b4a5f58-7135-4416-bf36-6a2c711eb3bf/3+Bar+Hangs.jpg Bar Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/assistedtowelhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/65a88eee-c287-40d8-ab1d-2bfd98744376/4+Uneven+Towel+Hangs.jpg Assisted Towel Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/onearmhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/10b7079e-e636-4ed0-beed-d07f81fb4ca4/5+One+Arm+Hangs.jpg One Arm Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/doubletowelhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/14cb0538-9c94-4643-b912-61bb1ae5cefe/6+Double+Towel+Hangs.jpg Double Towel Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/ropestylehangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/6ba7a191-a453-49dd-bae1-ad3dd90ddb4f/7+Rope+Style+Hangs.jpg Rope Style Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/onearmtowelhangs daily 0.75 2025-08-21 https://images.squarespace-cdn.com/content/v1/61bd05f1f151e77577ab467c/52df6a5a-cd8e-4ba8-a239-d681d072e94b/8+One+Arm+Towel+Hangs.jpg One Arm Towel Hangs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.hybridcalisthenics.com/hire daily 0.75 2026-01-18