Calisthenics Skill Progression Tree

Diamond Push-Up (10+)

Hands together under chest

Requires: Push-Up (10+)

Pike Push-Up (8+)

Elevated hips, shoulders over hands

Requires: Push-Up (10+)

Ring Dip (5+)

Full dip on gymnastic rings

Requires: Parallel Bar Dip (5+)

Wide Pull-Up (5+)

Wider than shoulder width grip

Requires: Pull-Up (5+)

L-Sit Pull-Up (3+)

Pull-up with legs held at 90 degrees

Requires: Pull-Up (5+)

Floor L-Sit (10s)

L-sit on parallettes or floor

Requires: Hollow Hold (30s)

Tuck Dragon Flag (3+)

Dragon flag with knees tucked

Requires: Hollow Hold (30s)

Bulgarian Split Squat (8+)

Rear foot elevated single leg squat

Requires: Bodyweight Squat (20+)

Wall Handstand (30s)

Handstand supported by wall

Requires: Crow Pose (10s)

Wall HSPU (3+)

Handstand push-up against wall

Requires: Pike Push-Up (8+)

Pseudo Planche Push-Up (5+)

Leaned forward, hands by hips

Requires: Diamond Push-Up (10+)

Archer Pull-Up (3+)

One arm does most of the work

Requires: Wide Pull-Up (5+)

Bar Muscle-Up

Pull-up transitioning above the bar

Requires: Pull-Up (5+)

Ring L-Sit (10s)

L-sit held on gymnastic rings

Requires: Floor L-Sit (10s)

Full Dragon Flag (3+)

Straight body dragon flag

Requires: Tuck Dragon Flag (3+)

Pistol Squat (3+)

Full single leg squat

Requires: Bulgarian Split Squat (8+)

Freestanding Handstand (10s)

Unsupported handstand hold

Requires: Wall Handstand (30s)

Freestanding HSPU

Handstand push-up without wall support

Requires: Wall HSPU (3+)

Planche Lean (15s)

Extended body lean on straight arms

Requires: Pseudo Planche Push-Up (5+)

Tuck Front Lever (10s)

Horizontal hang with knees tucked

Requires: L-Sit Pull-Up (3+)

One-Arm Chin-Up Negative

Slow eccentric on one arm

Requires: Archer Pull-Up (3+)

V-Sit (5s)

Legs raised above horizontal

Requires: Ring L-Sit (10s)

Tuck Human Flag (5s)

Side flag with knees tucked

Requires: Full Dragon Flag (3+)

Shrimp Squat (3+)

Single leg squat holding rear foot

Requires: Pistol Squat (3+)

Handstand Walk (10m)

Walking on hands with control

Requires: Freestanding Handstand (10s)

Straddle Planche

Full planche with legs straddled

Requires: Planche Lean (15s)

Full Planche

Full planche with legs together

Requires: Straddle Planche

Full Front Lever

Horizontal hold with straight body

Requires: Tuck Front Lever (10s)

One-Arm Pull-Up

Full pull-up on a single arm

Requires: One-Arm Chin-Up Negative

Manna

Legs raised behind with straight arms

Requires: V-Sit (5s)

Full Human Flag (5s)

Horizontal side flag, body straight

Requires: Tuck Human Flag (5s)

One-Arm Handstand

Full handstand on a single arm

Requires: Handstand Walk (10m)