KolibiCalisthenics Progressions, Step by Step
Every progression runs from easier to harder, so you always know what comes next.
- Back Lever Progression6 steps: Skin the Cat to Back Lever
- Bridge Progression3 steps: Glute Bridge to Single-Leg Hip Thrust
- Calf Raise Progression2 steps: Calf Raises to Single-Leg Calf Raises
- Copenhagen Plank Progression2 steps: Short Copenhagen Plank to Copenhagen Plank
- Dip Progression5 steps: Bent-Knee Bench Dips to Ring Dips
- Dragon Flag Progression4 steps: Tuck Dragon Flag to Dragon Flag
- Front Lever Progression5 steps: Tuck Front Lever to Front Lever
- Handstand Progression3 steps: Wall Handstand to Freestanding Handstand
- Hanging Leg Raise Progression5 steps: Lying Leg Raises to Windshield Wipers
- Hollow Body Progression3 steps: Tuck Hollow Hold to Hollow Rocks
- Human Flag Progression3 steps: Tuck Human Flag to Human Flag
- L-Sit Progression4 steps: Tuck L-Sit to V-Sit
- Muscle-up Progression5 steps: High Pull-ups to Ring Muscle-ups
- Nordic Curl Progression3 steps: Partial Nordic Curl to Nordic Curl
- One-Arm Pull-up Progression4 steps: Typewriter Pull-ups to One-Arm Pull-ups
- One-Arm Push-up Progression3 steps: Incline One-Arm Push-ups to One-Arm Push-ups
- Planche Progression6 steps: Frog Stand to Planche
- Plank Progression3 steps: Kneeling Plank to Plank Shoulder Taps
- Pull-up Progression6 steps: Dead Hang to Archer Pull-ups
- Push-up Progression6 steps: Wall Push-ups to Pseudo Planche Push-ups
- Handstand Push-up Progression6 steps: Elevated-Hands Pike Push-ups to Freestanding Handstand Push-ups
- Row Progression4 steps: Bent-Knee Inverted Rows to Archer Rows
- Shrimp Squat Progression3 steps: Assisted Shrimp Squats to Advanced Shrimp Squats
- Side Plank Progression3 steps: Kneeling Side Plank to Side Plank with Leg Raise
- Single-Leg Squat Progression6 steps: Box Squat to Pistol Squats
Other exercises
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.