Being HAware — Foundation Level Exercise Key

Being HAware · Foundation Level · Reference Document

FOUNDATION LEVEL
EXERCISE KEY

Every movement in the Foundation Level programme — explained in full. Frame sequences, muscles, step-by-step instruction, Common Folly corrections, progressions, and fillers for when the day's exercise isn't yet within reach. Keep this alongside the programme. Open it whenever a movement needs clarifying.

Exercises

Movement families

Difficulty levels each

Folly corrections

Excuses accepted

Family 01

PUSH

5 exercises · Chest, Shoulders, Triceps

Family 02

PULL

5 exercises · Back, Biceps, Grip

Family 03

LOWER

7 exercises · Quads, Glutes, Hamstrings

Family 04

CORE

7 exercises · Abs, Stability, Anti-Extension

Family 05

SKILL

2 exercises · Handstand, Muscle-Up

How to use this document

Each exercise contains a five-frame sequence — the last frame always shows the most common mistake in folly red. Tap any frame to read its description. The Common Folly block names what goes wrong and gives the immediate correction beneath it. The progression ladder shows where the exercise sits in the wider arc of development. The filler section names accessible alternatives when the primary exercise is not yet within reach. There is a starting point for everyone. The commitment to finding it is the only requirement.

Author

Martin Lord Morley

"This is for you. With love and genuine intent."

Being HAware is an original work. The philosophy, programme structure, nutritional framework, and visual identity are the intellectual property of the author. HA stands for Health Aware — and for the universal human sound of joy and realisation. Reproduction for personal use is warmly encouraged. Commercial reproduction without permission is not.

Foundation Level Series

Volume One · Foundation Level
Volume Two · Going Deeper
Volume Three · Exercise Key

HEALTH AWARENESS IS THE WAY

Produced with AI collaboration · Claude by Anthropic

Being HAware — Foundation Level Exercise KeyHealth Awareness Is The Way

Movement Family One

PUSH

Chest, shoulders, and triceps working to press the body away from a surface — or press a surface away from the body

Push movements train the anterior chain — the pressing muscles of the upper body. In calisthenics, push exercises split into horizontal push (push-up and its progressions, training the chest and triceps) and vertical push (pike push-up, dip, and handstand progressions, training the shoulders). Both are essential. Neglect one and the shoulder develops an imbalance that will eventually make itself known.

Push · Horizontal · Exercise 01 of 05

PUSH-UP

The foundation of all horizontal pressing — and the exercise most people have never done correctly

Horizontal PushNo equipmentBeginner → Advanced

Frame 1 — Starting Position

Hands slightly wider than shoulder width, fingers pointing forward, body in a straight plank line from head to heel. This is the position you maintain throughout.

Muscles Working

Primary

Pectoralis major — chest pressing force. Triceps brachii — elbow extension at lockout.

Secondary

Anterior deltoid — front shoulder assistance. Serratus anterior — scapular stability and protraction.

Stabilising

Core — entire anterior chain maintaining the plank. Glutes — preventing hip sag. Lats — shoulder stability.

Step by Step

Set the hands

Place hands slightly wider than shoulders, fingers spread, weight distributed through the whole palm — not just the heel of the hand.

Build the plank

Squeeze the glutes, brace the core, pull the ribcage down. Body is one rigid unit from ears to heels. No sagging hips, no raised backside.

Feel it: everything tight before you move a single inch

Lower with control

Elbows track at 45° from the body — not flared wide, not tucked in tight. Lower until the chest touches the floor. Two-second descent.

Feel it: chest, not chin, reaches the floor first

Press to full lockout

Push the floor away explosively. Fully extend the elbows at the top. The plank must remain intact throughout — do not let the hips sag as you press.

Common Folly

Common Folly — Push-Up

Elbows flaring wide — making a T-shape with the arms.

Elbows at 45° from the body throughout. Think of making an arrow shape, not a T. This protects the shoulder joint and increases pectoral recruitment.

Hips sagging toward the floor — losing the plank.

Squeeze the glutes and brace the core before every rep. If the hips sag, the push-up has become a lumbar extension exercise. Elevate the hands to reduce the load until the plank can be maintained.

Partial range — chin reaching but chest not touching.

Full range means chest to floor, arms to lockout. Partial reps build partial strength. If the full range is not yet available, elevate the hands until it is.

Progressions

Wall / Incline push-up

Hands elevated, reducing load. Builds the pattern with correct elbows before bodyweight is demanded.

Beginner

Full push-up ← here

Bodyweight on the floor. Standard. Target 3×15 before progressing.

Intermediate

Archer push-up

One arm extends wide as the other bends. Asymmetric load approaching the one-arm.

Advanced

One-arm push-up

Single arm pressing the full bodyweight. The pinnacle of horizontal push strength.

Advanced

Fillers when not yet available

Wall push-upKnee push-upIncline push-upNegative push-up

Push · Vertical · Exercise 02 of 05

PIKE PUSH-UP

The gateway to overhead pressing strength — and the direct precursor to the handstand push-up

Vertical PushNo equipmentIntermediate

Frame 1 — Starting Position

Downward dog position — hips high, hands shoulder-width, heels reaching toward the floor. The higher the hips, the greater the shoulder demand. This is your anchor point.

Muscles Working

Primary

Anterior deltoid — front shoulder pressing. Triceps brachii — elbow extension throughout.

Secondary

Upper trapezius — stabilising the shoulder girdle overhead. Serratus anterior — scapular control.

Step by Step

Set the pike

Downward dog, hips as high as possible, forming an inverted V. The more acute the angle, the more this becomes a vertical press.

Lower the crown toward the floor

Bend the elbows and lower the top of the head toward the ground between your hands. The head travels forward as it descends.

Feel it: loading in the front shoulders, not the chest

Press back to the pike

Push the floor away and return to the inverted V. Hips stay high throughout. If the hips drop toward horizontal, this becomes a push-up.

Common Folly

Common Folly — Pike Push-Up

Hips dropping during the movement — converting it into a push-up.

The hips stay elevated throughout. If they drift down, the front shoulder loading disappears. Think of the hips as a fixed point — only the head and arms move.

Head not reaching the floor — treating it as a stretch rather than a press.

Full range means the crown of the head reaches the floor between the hands. This is a strength exercise, not a yoga pose. If the range isn't there yet, elevate the feet to increase the angle.

Progressions

Pike push-up on flat

Standard version on the floor. Target 3×10 before elevating the feet.

Intermediate

Elevated feet pike ← here

Feet on a chair or box increases the angle and the shoulder demand significantly.

Advanced

Handstand push-up

Full vertical press against the wall. The completed form of this movement pattern.

Advanced

Fillers when not yet available

Pike holdWall shoulder tapPike negative

Push · Vertical · Exercise 03 of 05

DIP

The upper body squat — demanding full range, full control, and a shoulder that has been properly prepared

Vertical PushParallel bars or chairIntermediate

Frame 1 — Starting Position

Arms fully extended on parallel bars, body upright or slightly forward, shoulders depressed and away from the ears. This is the top position — earn every rep from here.

Muscles Working

Primary

Pectoralis major lower — greater with forward lean. Triceps brachii — greater with upright torso. Anterior deltoid — throughout.

Stabilising

Rotator cuff — shoulder joint integrity under load. Core — preventing swing.

Step by Step

Set the top position

Arms fully locked, shoulders depressed. Lean slightly forward for chest emphasis, stay upright for triceps emphasis.

Lower with control

Bend the elbows, descend until the upper arm is at least parallel to the ground. Go deeper if the shoulder allows.

Feel it: deep stretch in the chest and front shoulder at the bottom

Press to full lockout

Push through the palms back to full arm extension. No partial reps — the lockout is where the triceps work hardest.

Common Folly

Common Folly — Dip

Elbows flaring outward — placing destructive stress on the shoulder joint.

Elbows track behind the body throughout. Forward flare is a sign the shoulder is not yet strong enough for the load. Reduce the range until control is established.

Partial range — stopping before the upper arm reaches parallel.

Parallel is the minimum. The strength built in a partial range will not transfer to exercises that demand full range. Earn the depth over time with negative dips.

Attempting dips before the shoulder is prepared.

The dip is not a beginner exercise. The shoulder joint requires significant preparation through push-up volume, scapular work, and pike push-ups before dips are loaded on it. Rushing this is the most reliable way to acquire a shoulder impingement.

Progressions

Bench dip

Feet on floor, hands on bench behind. Lower load, useful for building the pattern.

Beginner

Parallel bar dip ← here

Full bodyweight on parallel bars. Target 3×12 before adding load.

Intermediate

Weighted dip

Belt or dumbbell adds external load. The progression for those who have outgrown bodyweight.

Advanced

Ring dip

Rings add an unstable surface demanding significantly greater stabiliser activation.

Advanced

Fillers when not yet available

Bench dipNegative dipPush-up (high volume)

Push · Horizontal · Exercise 04 of 05

ARCHER PUSH-UP

The bridge between the standard push-up and the one-arm — asymmetric load that reveals and corrects imbalances

Horizontal PushNo equipmentAdvanced

Frame 1 — Wide Starting Position

Hands placed wider than a standard push-up. Both arms extended. This wider base allows one arm to extend fully while the other bends through the full range.

Muscles Working

Primary (working side)

Pectoralis major — primary pressing force on the bent arm side. Triceps — elbow extension on the working arm.

Secondary

Extended arm — acts as a support and guide, not the primary mover. Core — preventing rotation throughout the asymmetric load.

Step by Step

Set a wide base

Hands wider than shoulder width. One hand will bend, one will extend. Decide which side starts as the working arm.

Lower toward the working arm

Shift the body laterally toward the bending arm while the opposite arm extends fully to the side, fingers pointing outward.

Feel it: the working side loads like a one-arm push-up

Press and alternate

Press back through the working arm. Shift to the other side for the next rep, or complete all reps on one side before switching.

Common Folly

Common Folly — Archer Push-Up

The extended arm bending and becoming a second working arm — turning it back into a standard push-up.

The extended arm should remain straight throughout, palm flat on the floor. It guides and provides minimal support — it does not press. If the arm keeps bending, widen the hand placement further.

Allowing the hips to rotate toward the working side.

The hips and shoulders stay square throughout. Rotation is the body avoiding the difficulty. Brace the core harder and slow the movement down.

Progressions

Wide push-up

Builds the wider hand position before asymmetric load is introduced.

Intermediate

Archer push-up ← here

Full asymmetric version. Target 3×8 each side.

Advanced

One-arm push-up

Full single-arm press. The archer is the final preparation for this.

Advanced

Fillers when not yet available

Wide push-upStandard push-up (high volume)Negative archer

Push · Planche Skill / Horizontal · Exercise 05 of 05

PSEUDO PLANCHE PUSH-UP

The push-up that builds toward the planche — anterior deltoid dominant, wrist intensive, technically demanding

Horizontal PushNo equipmentAdvanced

Frame 1 — Hand Position

Hands placed beside the hips with fingers pointing backward or sideways. The wrist is in extension — prepare this position gradually over weeks before loading it heavily.

Muscles Working

Primary

Anterior deltoid — the dominant mover in this position. Triceps — elbow extension. Wrist flexors — supporting the extended wrist position.

Secondary

Pectoralis minor — scapular positioning. Serratus anterior — protraction under load in the planche position.

Step by Step

Position the hands at the hips

Place hands beside the hips, fingers pointing backward or to the sides. Begin with a slight hand angle and progressively rotate further back as wrist strength develops.

Lean forward into the planche position

Shift the body forward over the hands until the shoulders are past the wrists. This transfers the load from the chest to the anterior shoulder.

Feel it: front shoulder bearing the majority of bodyweight

Lower and press

Keeping the forward lean, lower toward the floor and press back. Maintain the lean throughout — do not allow the hips to rise or the body to rock backward.

Common Folly

Common Folly — Pseudo Planche Push-Up

Loading the wrists in full extension without adequate preparation.

Wrist conditioning is a prerequisite. Spend several weeks with progressive wrist extension drills, push-up handle work, and knuckle push-ups before placing significant load through this position.

Insufficient forward lean — keeping the body upright and doing a standard push-up.

The forward lean is the exercise. Without the body shifted past the wrists, the anterior deltoid does not engage in the planche-specific way. Lean further forward until the front shoulder truly loads.

Progressions

Planche lean hold

Body leaned forward over the hands, arms straight. Builds the shoulder and wrist position before pressing.

Intermediate

Pseudo planche push-up ← here

Full pressing version. Target 3×8 with controlled forward lean.

Advanced

Tuck planche push-up

Hips tucked, feet off the floor. The transition into true planche work.

Advanced

Fillers when not yet available

Planche leanWrist prep drillsPush-up (high volume)

Being HAware — Foundation Level Exercise Key · Push FamilyPress the ground away.

Movement Family Two

PULL

Back, biceps, and grip — drawing the body toward a surface, or a surface toward the body

Pull movements train the posterior chain of the upper body — the muscles that draw the elbows toward the torso and the shoulder blades together and down. In a world of desks, phones, and hunched posture, these are the muscles most urgently in need of deliberate training. The pull family runs from the dead hang — the honest starting point — through to the full pull-up and chin-up. Every exercise in this family begins with the scapulae depressing and retracting. That sequence never changes.

Pull · Scapular · Exercise 01 of 05

SCAPULAR PULL

The first movement every pull-up beginner must master — before the elbows bend a single degree

Scapular ControlPull-up barBeginner

Frame 1 — Dead Hang

Hanging from a bar, arms fully extended, shoulders shrugged up around the ears. This is the passive hang — the starting point before any scapular work begins.

Muscles Working

Primary

Lower trapezius — pulling the shoulder blades down away from the ears. Serratus anterior — stabilising the scapulae against the ribcage.

Secondary

Latissimus dorsi — beginning to engage in the depressed position. Rhomboids — scapular retraction assisting the pull.

Step by Step

Hang passively

Let the shoulders fully shrug up to the ears. Arms completely straight. Feel the full weight of the body hanging from the shoulder joint. This is the passive hang — know what it feels like.

Pull the shoulder blades down

Without bending the elbows even a degree, pull the shoulder blades down and back — as if placing them into your back pockets. The body rises slightly as a result.

Feel it: muscles between and below the shoulder blades initiating the movement

Hold and return

Hold the depressed position for two seconds. Return slowly to the passive hang. This is one rep. The elbows have not moved at all.

Feel it: the difference between passive and active — this is what initiates every pull-up

Common Folly

Common Folly — Scapular Pull

Bending the elbows to assist the movement.

The arms stay perfectly straight throughout. If the elbows bend, the biceps are compensating for the scapular muscles that haven't yet learned to fire. Slow down and focus on the feeling of blades moving, not arms pulling.

Skipping this exercise because it feels too easy or too basic.

The scapular pull is the foundation of the entire pull family. Those who cannot initiate a pull-up from the shoulder blades — rather than the arms — plateau early and often acquire shoulder impingement. Earn this movement before loading the pull-up.

Progressions

Passive hang only

Simply hanging and building grip and shoulder tolerance. The very first step.

Beginner

Scapular pull ← here

Active depression and retraction from the hang. Target 3×10 slow reps.

Beginner

Dead hang + scap pull into row

Adding a partial elbow bend after the scapular depression — the bridge into the full pull-up.

Intermediate

Fillers when not yet available

Floor scap retractionBand pull-apartPassive hang (grip building)

Pull · Grip and Shoulder · Exercise 02 of 05

DEAD HANG

Two minutes a day decompresses the spine, builds the grip, and prepares the shoulder for everything that follows

Grip and ShoulderPull-up barBeginner

Frame 1 — Passive Hang

Fully relaxed hang from a bar. Shoulders shrugged. Arms straight. The spine elongates under its own weight. This is the passive hang — therapeutic in its own right, and the foundation of all bar work.

Muscles Working

Primary (active hang)

Latissimus dorsi — depressing the scapulae in the active phase. Forearm flexors — maintaining grip throughout.

Stabilising

Rotator cuff — shoulder joint integrity in the overhead position. Core — preventing excessive swinging.

Step by Step

Grip the bar

Pronated grip (overhand), hands shoulder-width apart. Full grip — all four fingers and thumb wrapped around the bar. Jump or step up so the arms are straight from the start.

Let everything go — passive hang

Allow the shoulders to shrug fully, the spine to elongate, and gravity to do its work. Breathe. Feel the decompression through the lower back and hips.

Feel it: every vertebra creating space below it

Activate — the active hang

Pull the shoulder blades down and back without bending the elbows. The body rises slightly. Hold this active position for the remainder of the set time. This is the foundation of the pull-up.

Feel it: lats and lower traps firing, shoulders away from the ears

Common Folly

Common Folly — Dead Hang

Permanently shrugging — never allowing the scapulae to depress into the active position.

Practise the transition deliberately: shrug fully (passive), then pull the blades down (active). Feel the difference. Train both — the passive hang decompresses the spine, the active hang builds the pulling foundation.

Treating the dead hang as a rest between other exercises rather than an exercise in itself.

The dead hang develops grip strength, shoulder health, spinal decompression, and the scapular awareness the pull-up depends on. Two minutes accumulated per day produces measurable change in shoulder health and grip within weeks.

Progressions

Passive hang (timed)

Pure decompression and grip building. Target: 60 seconds continuous.

Beginner

Active hang ← here

Scapular depression held throughout. Target: 3×30 seconds active hold.

Beginner

Weighted hang

Weight belt or dumbbell between the feet. Grip and shoulder strength development.

Intermediate

Fillers when not yet available

Doorframe hangLow bar hang (feet touching)Towel hang (grip builder)

Pull · Horizontal · Exercise 03 of 05

INVERTED ROW

The horizontal pull that most people skip — and the reason most people's pull-up form never improves

Horizontal PullLow bar or tableBeginner → Intermediate

Frame 1 — Starting Position

Lying beneath a low bar or table edge, arms extended, heels on the floor, body straight. This is a horizontal pull — the upper body equivalent of a deadlift in direction of pull.

Muscles Working

Primary

Rhomboids and mid-trapezius — retracting the shoulder blades. Latissimus dorsi — driving the elbows toward the hips.

Secondary

Biceps brachii — elbow flexion assistance. Rear deltoid — horizontal abduction at the shoulder. Core — maintaining the plank.

Step by Step

Set up beneath the bar

Grip the bar with an overhand or underhand grip, arms straight. Heels on the floor, body forming a straight line — the inverted plank.

Initiate with the shoulder blades

Before the elbows bend, pull the shoulder blades together and down. This is the same initiation as the pull-up — the shoulder blades move before the arms.

Feel it: rhomboids and mid-back contracting first

Pull the chest to the bar

Draw the elbows back and pull until the chest touches the bar — not the chin. The chest is the target. Hold one second at the top.

Feel it: chest touching, not chin reaching

Lower with control

Two-second return to full arm extension. The lowering phase is where significant strength is built — do not drop.

Common Folly

Common Folly — Inverted Row

The chin leading instead of the chest — pulling the head forward rather than the body upward.

The chest is the target, not the chin. Think of pulling the sternum to the bar. If the chin is reaching, the upper traps are compensating for a weak mid-back. Reduce the height of the bar and focus on the chest arriving first.

Hips sagging — breaking the inverted plank.

Squeeze the glutes and brace the core before every rep. The body is a straight line from heels to shoulders. Sagging hips reduce the demand on the back and transfer load to the lumbar spine.

Skipping this exercise in favour of pull-up attempts before the back is ready.

The inverted row trains the horizontal pull — a different plane to the pull-up but using the same initiating muscles. Those who skip horizontal pulling develop vertical pulling strength on a weak base and plateau earlier.

Progressions

High bar row (easier angle)

Bar set higher reduces the load. Builds the pattern before full bodyweight is demanded.

Beginner

Inverted row ← here

Standard version, heels on floor. Target 3×12 before elevating the feet.

Intermediate

Feet elevated inverted row

Feet on a box or chair, increasing the load toward full bodyweight pulling.

Advanced

Ring row

Rings add instability and allow progressive difficulty adjustment mid-set.

Advanced

Fillers when not yet available

High bar rowResistance band rowTowel door row

Pull · Vertical · Exercise 04 of 05

CHIN-UP

The underhand grip that brings the biceps into the pull — often the more accessible first vertical pull for beginners

Vertical PullPull-up barIntermediate

Frame 1 — Dead Hang, Underhand Grip

Supinated (underhand) grip, hands shoulder-width, arms fully extended, shoulders active. The chin-up begins from a true dead hang — not a partial hang, not a jump-and-hold. Start fully extended, every rep.

Muscles Working

Primary

Latissimus dorsi — primary vertical pulling force. Biceps brachii — significantly more engaged than in the pull-up due to the supinated grip.

Secondary

Rear deltoid — horizontal abduction as the elbows pass the torso. Lower trapezius — scapular depression maintaining the pull.

Step by Step

Grip underhand, shoulder-width

Palms facing toward you. Shoulder-width grip. Arms fully straight. Begin with the scapular pull — blades down and back before the elbows bend.

Pull the elbows to the hips

Think of driving the elbows down toward the hip bones rather than pulling the body up. This engages the lats rather than over-relying on the biceps.

Feel it: lats contracting, elbows travelling down and back

Clear the chin above the bar

Pull until the chin is clearly above the bar. No partial reps. The chin must clear, not just approach.

Lower to full extension

Two-second controlled descent to a true dead hang. Do not drop — the negative is where significant strength is built.

Feel it: the lats lengthening under control

Common Folly

Common Folly — Chin-Up

Not starting from a true dead hang — beginning from a partial arm bend.

Every rep starts from full arm extension, shoulders active (blades depressed). Partial range builds partial strength. A chin-up that begins from a bent arm is a significantly easier exercise than the one being trained.

Kipping — using a hip swing to generate momentum.

The kipping chin-up is a different exercise that builds skill in the kip, not strength in the pull. Strict chin-ups only in Foundation Level. Momentum borrowed from the hips is strength the back never develops.

The chin approaching but not clearing the bar.

Chin above the bar is the standard. Not chin at bar level. Not chin near bar. Above. If it won't clear, reduce the reps and build the last few centimetres over time with band assistance.

Progressions

Negative chin-up

Jump to top position and lower as slowly as possible. Builds eccentric strength before the concentric is available.

Beginner

Band-assisted chin-up

Resistance band reduces effective bodyweight. Remove assistance gradually.

Beginner

Full chin-up ← here

Strict, full range. Target 3×8 before adding load.

Intermediate

Weighted chin-up

Belt or dumbbell. The natural progression once bodyweight is mastered.

Advanced

Fillers when not yet available

Negative chin-upBand-assisted chinInverted rowDead hang

Pull · Vertical · Exercise 05 of 05

PULL-UP

The benchmark of upper body pulling strength — overhand grip, full range, no excuses

Vertical PullPull-up barIntermediate → Advanced

Frame 1 — Dead Hang, Overhand Grip

Pronated (overhand) grip, hands slightly wider than shoulder-width, arms fully extended, scapulae active. The pull-up is harder than the chin-up because the biceps are in a mechanically weaker position. Every rep from a true dead hang.

Muscles Working

Primary

Latissimus dorsi — the dominant mover. The pull-up is primarily a lat exercise. Teres major — assisting the lat throughout.

Secondary

Biceps brachii — less engaged than the chin-up due to pronated grip. Rear deltoid — horizontal abduction. Lower trapezius — scapular control throughout.

Step by Step

Set the grip and activate the scapulae

Overhand grip, slightly wider than shoulders. From the dead hang, pull the shoulder blades down and back before the elbows move. This is not optional — it is the foundation of every rep.

Feel it: lats engaging, shoulders away from the ears

Drive the elbows toward the floor

Think of pushing the elbows down toward the hip bones, not of pulling the chin up to the bar. This mental cue keeps the lats in the movement rather than turning it into a bicep curl.

Pull until the chin clears the bar

The chin must clear the bar cleanly. At the top, the elbows are drawn past the torso, the chest is close to the bar, and the lats are fully contracted.

Feel it: lats fully shortened, chest near bar, chin over

Lower to full extension

Three-second negative to a true dead hang. The lowering phase builds strength faster than the pulling phase. Never drop from the bar.

Common Folly

Common Folly — Pull-Up

Kipping — the hip swing that cheats the range.

The kipping pull-up is a gymnastics skill with its own value — it is not a substitute for the strict pull-up and does not build the same strength. In Foundation Level, every pull-up is strict. The swing is borrowed momentum that the back never had to produce.

Chin-over but not chin-clearly-over — the partial rep disguised as a full one.

The chin clears the bar by a visible margin. Not grazes it. Not approaches it. Clears it. If the last few centimetres are impossible, build them with band assistance or negative pull-ups until they are not.

Not going to full extension at the bottom — bouncing off a partial hang.

Every rep starts from a dead hang. Partial reps reduce range by design. They feel like more work while producing less strength development. Full range, every time.

Progressions

Negative pull-up

Jump to the top and lower for 5 seconds. The eccentric builds strength before the concentric is possible.

Beginner

Band-assisted pull-up

Progressive band reduction until the full pull-up is achieved unassisted.

Intermediate

Full pull-up ← here

Strict, full range, overhand. Target 3×8 before adding load.

Intermediate

Weighted pull-up

Weight belt or dumbbell. The direct progression toward the muscle-up.

Advanced

Fillers when not yet available

Negative pull-upBand-assisted pull-upChin-up (easier grip)Inverted row

Being HAware — Foundation Level Exercise Key · Pull FamilyBlades first. Always blades first.

Movement Family Three

LOWER BODY

Quads, glutes, and hamstrings — the engines of the body, trained through the full range they were built to move through

Lower body movements in this programme are built around three patterns: the hinge (glute bridge, Nordic curl), the squat (bodyweight squat, pistol squat, Bulgarian split squat), and the lunge (reverse lunge). Each pattern trains the lower body through a different primary loading angle. Neglect any one and the others compensate — which is how knee problems, hip problems, and lower back problems develop over time. Train all three consistently and the lower body becomes what it was designed to be: the most powerful muscular system in the body.

Lower Body · Hip Extension · Exercise 01 of 07

GLUTE BRIDGE

The exercise most people do without their glutes firing — and the one that fixes it

Hip ExtensionNo equipmentBeginner

Frame 1 — Starting Position

Lying on the back, knees bent to roughly 90 degrees, feet flat on the floor hip-width apart, arms by the sides. The lower back has a natural arch. This will be maintained — not forced flat — as the hips rise.

Muscles Working

Primary

Gluteus maximus — the primary hip extensor. This is the target. If you don't feel it here, something is compensating. Hamstrings — assisting hip extension throughout.

Stabilising

Gluteus medius — preventing the knees from caving inward. Core — spinal stability throughout the movement.

Step by Step

Set the feet and activate

Feet hip-width, heels roughly under the knees. Press the feet into the floor and feel the glutes begin to engage before the hips lift.

Drive through the heels

Push the heels into the floor and drive the hips upward. The power should come from the glutes, not from pushing through the toes or arching the lower back.

Feel it: glutes contracting to initiate the lift, not the hamstrings pulling

Squeeze at the top and hold

At full hip extension, squeeze the glutes hard and hold for two full seconds. The hips, knees, and shoulders form a straight line. Do not hyperextend the lower back.

Feel it: maximum glute contraction held — this is the point of the exercise

Lower with control

Two-second descent. Do not rest the hips fully on the floor between reps — maintain tension through the set.

Common Folly

Common Folly — Glute Bridge

Arching the lower back instead of squeezing the glutes — getting height without engaging the target muscle.

At the top, place a hand on the lower back. If it is arched rather than neutral, the lumbar extensors are doing the work that the glutes should be doing. Focus on the squeeze first, the height second. The glutes are what lifts the hips — the back is just along for the ride.

Rushing through the top position without holding the contraction.

The two-second squeeze at the top is not optional. It is the moment the glute is fully contracted and under load. Bouncing through the top position is a warm-up, not an exercise.

Feet too far from the body — reducing glute engagement and increasing hamstring dominance.

Heels should sit roughly under the knees. Move the feet closer and feel the difference in where the exercise is felt. Closer heels increase glute recruitment. Too-far feet shift the work to the hamstrings.

Progressions

Two-leg glute bridge ← here

Standard version. Target 3×20 with a 2-second squeeze before progressing.

Beginner

Single-leg glute bridge

One foot elevated, one leg extended. Doubles the load on each glute and exposes imbalances between sides.

Intermediate

Hip thrust (elevated shoulders)

Upper back on a bench, full range of hip extension under greater load. The weighted progression of this pattern.

Advanced

Fillers when not yet available

Glute squeeze drillSupine hip tiltPelvic tilt + hold

Lower Body · Squat · Exercise 02 of 07

BODYWEIGHT SQUAT

The most fundamental human movement pattern — and the one most modern lifestyles have quietly dismantled

SquatNo equipmentBeginner

Frame 1 — Starting Position

Standing tall, feet shoulder-width or slightly wider, toes pointing slightly outward (5–15 degrees). Arms at the sides or extended forward as a counterbalance. Chest up, eyes forward.

Muscles Working

Primary

Quadriceps — knee extension driving the body upward. Gluteus maximus — hip extension through the full range.

Secondary

Hamstrings — assisting hip extension at the top. Adductors — medial stability. Core — maintaining an upright torso throughout.

Step by Step

Root the feet

Feel three points of contact: the heel, the ball of the foot under the big toe, and the ball under the little toe. Spread the floor beneath the feet — this activates the glutes before the squat begins.

Sit back and down

Hinge at the hip and knee simultaneously. Sit back — as if reaching for a chair behind you — while keeping the chest up and the knees tracking over the toes.

Feel it: weight through the heels, not tipping onto the toes

Reach below parallel

The crease of the hip should descend below the top of the knee. This is full range. Above parallel is a partial squat — a different, lesser exercise.

Feel it: deep glute and quad stretch at the bottom

Drive through the full foot

Press through the whole foot — not just the heel, not just the toes — and return to standing. Squeeze the glutes at the top.

Common Folly

Common Folly — Bodyweight Squat

Knees caving inward (valgus collapse) — particularly visible at the bottom and on the way up.

Drive the knees out actively over the little toes throughout the movement. Think of spreading the floor beneath the feet. Inward collapse is usually a sign of weak glutes and adductors — address it deliberately rather than working around it.

Heels rising as depth is reached — tipping forward onto the toes.

Limited ankle dorsiflexion is usually the cause. Elevate the heels on a small plate or wedge temporarily while addressing ankle mobility directly. The squat should be performed with the heels planted throughout.

Not reaching below parallel — stopping at the point where the difficulty begins.

Partial squats train partial range and build partial strength. The full squat requires hip mobility, ankle mobility, and glute strength that partial squats do not develop. If depth is not yet available, work on the mobility before increasing volume of partial reps.

Progressions

Box squat (assisted depth)

Squatting to a box or chair teaches depth without requiring the mobility to achieve it freely.

Beginner

Full bodyweight squat ← here

Below parallel, heels planted. Target 3×20 before progressing to single-leg work.

Beginner

Jump squat

Explosive version developing power as well as strength.

Intermediate

Pistol squat (single leg)

The single-leg version — the advanced expression of squat strength.

Advanced

Fillers when not yet available

Box squatHeel-elevated squatTRX-assisted squat

Lower Body · Lunge · Exercise 03 of 07

REVERSE LUNGE

Safer than the forward lunge, harder than it looks — the single-leg pattern that exposes every imbalance

LungeNo equipmentBeginner → Intermediate

Frame 1 — Standing Start

Standing tall, feet together, core engaged. The reverse lunge steps backward — unlike the forward lunge which drives the knee forward and is harder to control. The stepping-back mechanic keeps the front shin vertical.

Muscles Working

Primary

Front leg quadriceps — knee extension driving the body back to standing. Front leg glute — hip extension at the top of the movement.

Secondary

Hip flexors (rear leg) — stretching under load at the bottom. Hamstrings (front leg) — assisting hip extension. Core — preventing trunk rotation.

Step by Step

Step backward

Take a controlled step backward with one foot, landing on the ball of the rear foot. The front foot stays planted and the shin stays vertical.

Lower the rear knee toward the floor

Bend both knees. The rear knee descends to hover just above the floor. The front shin remains vertical — the front knee should not travel forward past the toes.

Feel it: hip flexor stretch in the rear leg, quad load in the front

Drive through the front heel

Push through the front heel to return to standing. The front leg does the work — the rear leg assists but does not push off aggressively.

Alternate sides or complete one side

Either alternate legs each rep for coordination, or complete all reps on one side before switching for greater single-leg volume.

Common Folly

Common Folly — Reverse Lunge

Front knee travelling past the toes — the shin losing its vertical line.

The front shin must remain vertical throughout. If the knee drifts forward, step back further with the rear foot. The heel of the front foot should stay fully planted throughout the movement.

Rear knee crashing to the floor instead of hovering.

Control the descent — the rear knee hovers just above the floor before the return. Crashing the knee teaches the nervous system to use momentum rather than muscle. Slow down the descent and feel the muscles controlling it.

Trunk collapsing forward as depth is reached.

Keep the chest tall and the torso upright throughout. A forward lean shifts the load from the quads to the lower back. If the trunk drops, reduce the depth until the torso can stay upright.

Progressions

Reverse lunge ← here

Standard version. Target 3×12 each leg before progressing.

Beginner

Elevated rear foot lunge (Bulgarian split squat)

Rear foot elevated significantly increases quad and glute demand.

Intermediate

Weighted reverse lunge

Dumbbells or a backpack adding external load once bodyweight is mastered.

Advanced

Fillers when not yet available

Supported lunge (TRX)Short-step reverse lungeBox step-up

Lower Body · Knee Flexion · Exercise 04 of 07

NORDIC CURL

The hardest hamstring exercise available without a machine — and the most effective for injury prevention

Knee FlexionAnchor point neededIntermediate → Advanced

Frame 1 — Kneeling Start

Kneeling upright with the ankles anchored beneath a fixed point — a bar, a sofa, or a training partner holding the heels. Hips fully extended, body tall. This is the starting position for one of the most demanding bodyweight exercises in existence.

Muscles Working

Primary

Hamstrings (eccentric) — controlling the fall toward the floor. The Nordic curl is primarily an eccentric hamstring exercise and one of the most effective at building hamstring strength and injury resilience.

Secondary

Gluteus maximus — maintaining hip extension throughout. Core — preventing the hips from flexing as the body lowers.

Step by Step

Anchor the heels and kneel tall

Heels securely anchored. Kneel upright with the hips fully extended. Arms can be crossed on the chest or held at the sides. Body is a straight line from knee to shoulder.

Lower toward the floor — under full control

Allow the body to fall forward, controlling the descent entirely through the hamstrings. The hips stay extended — do not allow them to flex (hinge at the hip). The body lowers as one rigid unit.

Feel it: hamstrings fighting every centimetre of the descent

Catch and press back

When the hamstrings can no longer control the fall, catch yourself on the hands and press back up to the kneeling position. Over time, increase the range before catching.

Common Folly

Common Folly — Nordic Curl

Hinging at the hips — turning it into a good morning rather than a hamstring curl.

The hips stay fully extended throughout the entire descent. The moment the hips flex, the hamstrings are no longer doing the work. Squeeze the glutes hard before beginning and maintain that contraction throughout.

Catching too early — only lowering a few degrees before the hands land.

Increase range progressively over weeks and months. Begin with a 30-degree range and build toward a full descent. The strength builds with the range — there is no shortcut.

Attempting full Nordic curls without the eccentric strength to control them — crashing to the floor.

Begin with the filler version: hands on the floor for assistance, reducing the load. Build the eccentric capacity over time before attempting the full movement.

Progressions

Assisted Nordic (hands pushing off floor)

Hands provide assistance on the way down, reducing the hamstring load to a manageable level.

Beginner

Partial Nordic curl ← here

Controlled descent through 45–60 degrees before catching. Build the range over weeks.

Intermediate

Full Nordic curl

Full descent to the floor under control, press back to upright. The complete exercise.

Advanced

Fillers when not yet available

Lying hamstring curlSingle-leg glute bridgeRomanian deadlift (bodyweight)

Lower Body · Single Leg Squat · Exercise 05 of 07

PISTOL SQUAT

The single-leg squat to full depth — demanding strength, balance, and mobility in equal measure

Single Leg SquatNo equipmentAdvanced

Frame 1 — Standing on One Leg

Balanced on one foot, opposite leg extended in front, arms reaching forward as a counterbalance. This is the start and end position of every rep. Balance here before attempting the descent.

Muscles Working

Primary

Quadriceps — extreme single-leg knee extension demand. Gluteus maximus — single-leg hip extension through the full range.

Secondary

Hamstrings — hip extension assisting at the top. Core and hip stabilisers — preventing lateral collapse on the single leg. Ankle stabilisers — balance demand throughout.

Step by Step

Balance on one foot

Extend the non-working leg forward, arms reaching out in front as a counterbalance. Find the balance point before beginning the descent.

Descend slowly

Sit back and down on the working leg, keeping the heel planted. The extended leg stays parallel to the floor throughout — it does not touch the ground. Descend until the hamstring meets the calf.

Feel it: the heel staying planted, the balance point shifting but holding

Pause and drive upward

At full depth, pause briefly. Drive through the heel of the working foot back to standing. The extended leg stays elevated throughout.

Common Folly

Common Folly — Pistol Squat

Heel rising as depth is reached — losing the grounded base.

The heel must stay planted throughout. If it rises, ankle dorsiflexion is the limiting factor. Elevate the heel temporarily on a plate while addressing ankle mobility directly. Do not build volume on a rising heel.

The non-working leg touching the floor — using it as a balance support.

The extended leg must remain elevated throughout the full movement. Any contact with the floor provides assistance that removes the single-leg demand. If balance is the issue, hold a door frame with one finger lightly — enough to feel the reference without loading it.

Collapsing at the knee inward under the single-leg load.

Drive the working knee outward over the toes throughout the descent and ascent. Valgus collapse under single-leg load indicates the glutes are not yet strong enough for the pistol. Build single-leg glute strength through the Bulgarian split squat first.

Progressions

Box pistol (to a seat)

Descend to a box or chair, removing the balance demand at the bottom.

Intermediate

TRX-assisted pistol

Suspension trainer provides lateral balance support through the full range.

Intermediate

Full pistol squat ← here

Unassisted, heel planted, full depth. Target 3×5 each side.

Advanced

Fillers when not yet available

Box pistolBulgarian split squatSkater squatSingle-leg squat to box

Lower Body · Elevated Split Squat · Exercise 06 of 07

BULGARIAN SPLIT SQUAT

The split squat that earns its reputation — rear foot elevated, front leg doing nearly all the work

Split SquatChair or boxIntermediate → Advanced

Frame 1 — Setup Position

Rear foot elevated on a bench or chair at roughly knee height. Front foot stepped far enough forward that the front shin remains vertical at the bottom of the movement. This setup determines everything.

Muscles Working

Primary

Front leg quadriceps — primary knee extension. Front leg glute — hip extension. Together they are working at close to single-leg intensity.

Secondary

Hip flexors (rear leg) — stretched under load at the bottom. Core — trunk stability throughout. Ankle stabilisers — managing the elevated rear foot position.

Step by Step

Set up with the rear foot elevated

Rear foot rests on the bench, top of the foot down. Front foot is stepped far enough forward that the shin will be vertical at the bottom. Test the distance with a slow lowering before committing to the set.

Lower straight down

Descend by bending the front knee and lowering the rear knee toward the floor. The torso stays upright — do not lean forward. The front shin stays vertical.

Feel it: a deep hip flexor stretch in the rear leg, loading in the front quad and glute

Drive through the front heel

Press through the front heel to return to the starting position. The rear leg assists slightly but the front leg should be doing the majority of the work.

Common Folly

Common Folly — Bulgarian Split Squat

Front foot too close — causing the shin to angle forward and loading the knee incorrectly.

Step the front foot further forward until the shin can remain vertical at the bottom. This is a setup issue, not a strength issue. Check the shin angle at the bottom before beginning the working sets.

Leaning forward significantly during the descent.

The torso stays upright throughout. Forward lean shifts the load toward the lower back and away from the quads and glutes. If the torso is collapsing forward, it is usually a sign the front foot is too close or the hip flexors are restricting the rear leg.

Progressions

Low elevation split squat

Rear foot on a low step (5–10cm) to begin. Lower elevation, more accessible range.

Intermediate

Full Bulgarian split squat ← here

Rear foot on bench or chair at knee height. Target 3×10 each side.

Intermediate

Weighted Bulgarian

Dumbbells or backpack adding load once bodyweight is fully mastered.

Advanced

Fillers when not yet available

Reverse lungeLow-elevation split squatStep-up

Lower Body · Plantarflexion · Exercise 07 of 07

CALF RAISE

The most consistently neglected lower leg exercise — and one of the most important for joint health and athletic longevity

PlantarflexionStep edge usefulBeginner → Intermediate

Frame 1 — Starting Position

Standing on the edge of a step, heels hanging off, balls of the feet on the edge. This allows full range — a stretch at the bottom and full plantarflexion at the top. Flat floor is acceptable but limits the lower range.

Muscles Working

Primary

Gastrocnemius — the two-headed calf muscle most visible from behind. Works with the knee extended. Soleus — deeper calf muscle beneath the gastrocnemius. Works through the full range.

Secondary

Achilles tendon — loaded through the full range. Tendon health improves significantly with consistent calf raise volume. Ankle stabilisers — balance demand on the step.

Step by Step

Lower to a full stretch

Allow the heels to descend fully below the step edge — a deliberate, controlled stretch through the calf and Achilles. Hold one second at the bottom.

Feel it: full stretch in the calf and Achilles tendon at the bottom

Rise to full plantarflexion

Drive up onto the toes as high as possible. Full plantarflexion — maximum height. Hold one second at the top.

Feel it: calf fully contracted, balance point on the toes

Lower slowly

Three-second controlled descent back to the stretched position. The eccentric is where the tendon adaptation happens — do not drop.

Common Folly

Common Folly — Calf Raise

Short range — not reaching full plantarflexion at the top or full stretch at the bottom.

Partial range calf raises train partial strength and do almost nothing for tendon health or Achilles resilience. The full stretch at the bottom and full rise at the top is the entire exercise. If the step edge is not available, the flat floor is the minimum — but the step is always better.

Treating calf raises as optional — doing them only when remembered.

The Achilles tendon and plantar fascia are among the most commonly injured structures in physically active people. Consistent, full-range calf work is the most accessible prevention available. Include them every session without exception.

Rushing the eccentric — dropping the heel rather than lowering it.

The three-second negative is where the tendon adapts. Achilles tendinopathy research consistently points to slow eccentric loading as the primary rehabilitation and prevention tool. Lower slowly. Every rep, every time.

Progressions

Two-leg calf raise ← here

Both feet on the step. Target 3×20 with full range and slow eccentric.

Beginner

Single-leg calf raise

One leg, doubled load. Exposes side-to-side differences and doubles the training effect.

Intermediate

Weighted single-leg calf raise

Holding a dumbbell. The progression for those who have outgrown bodyweight single-leg work.

Advanced

Fillers when not yet available

Flat floor calf raiseSeated calf raiseHeel walk (Achilles activation)

Being HAware — Foundation Level Exercise Key · Lower Body FamilyThe most powerful system in the body. Train all of it.

Movement Family Four

CORE

Abs, stability, and anti-extension — the centre that makes every other movement honest

The core is not the six-pack. The six-pack is the surface — the rectus abdominis, one muscle in a much larger system. The core includes the transverse abdominis (the deep compressive layer), the obliques (rotation and lateral stability), the multifidus (spinal stabilisers running the length of the back), the diaphragm, and the pelvic floor. Training the core means training all of these, through their actual functions: resisting extension, resisting rotation, creating intra-abdominal pressure, and transferring force between the upper and lower body. Every exercise in this family trains at least one of these functions. Master them in order — the hollow body hold first, always.

Core · Isometric Anti-Extension · Exercise 01 of 07

HOLLOW BODY HOLD

The position that underlies every core exercise in this programme — and most advanced calisthenics beyond it

IsometricNo equipmentBeginner → Advanced

Frame 1 — Flat Starting Position

Lying on the back, arms overhead, legs straight. Completely relaxed. The natural arch in the lower back is present — this is what the exercise eliminates. Learn to feel it before eliminating it.

Muscles Working

Primary

Rectus abdominis — the flexion force drawing ribcage and pelvis together. Transverse abdominis — the deep compressive layer creating intra-abdominal pressure.

Secondary

Hip flexors — holding the legs elevated. Quadriceps — keeping legs straight under load. Serratus anterior — scapular depression and protraction.

Stabilising

Lats — pulling arms into position and creating thoracic tension. Glutes — posteriorly tilting the pelvis to eliminate the arch.

Step by Step

Lie flat and press the back down

Posteriorly tilt the pelvis — pull the navel toward the spine and press the lower back into the floor. Zero gap between the floor and the lumbar spine.

Feel it: slide a hand under the lower back — it should not fit

Pull the ribs down and lift the arms

Exhale firmly, pulling the lower ribs toward the hips. Raise the arms overhead, ears between the biceps. Lift the head and shoulder blades just off the floor.

Raise the legs and hold

Lift both legs to working height — lower legs means harder hold. Squeeze the legs together, point the toes. Hold while continuing to breathe. Start with 20 seconds. Build to 60.

Feel it: whole-body tension — nothing slack, nothing passive

Common Folly

Common Folly — Hollow Body Hold

Lower back arching off the floor — the most common and most consequential error.

Raise the legs higher or bend the knees to a tuck until the back stays flat. A hollow hold with bent knees and a flat back is worth ten times more than a straight-leg hold with an arched back.

Holding the breath to maintain the position.

The position must be maintainable while breathing continuously. Breath-holding creates false intra-abdominal pressure masking genuine core weakness. If you cannot breathe in the hollow, reduce the difficulty until you can.

Legs too high — avoiding the point of the exercise.

Legs at 90 degrees require very little core work. Lower the legs progressively until the position is genuinely demanding with the back still flat. That height is your working position.

Progressions

Tuck hold

Knees to chest, arms overhead. Shortest lever arm. Establishes the pelvic tilt.

Beginner

Full hollow hold ← here

Both legs extended. Target 3×45–60 seconds before progressing.

Intermediate

Hollow body rock

Rocking motion maintaining the shape — dynamic stability demand.

Advanced

Fillers when not yet available

Tuck holdDead bugPelvic tilt drill

Core · Anti-Extension · Exercise 02 of 07

DEAD BUG

The exercise that teaches the nervous system to stabilise the spine while the limbs move independently — the basis of all functional core strength

Anti-ExtensionNo equipmentBeginner

Frame 1 — Tabletop Starting Position

Lying on the back, arms extended toward the ceiling, hips and knees at 90 degrees (tabletop position). Lower back pressed into the floor — this contact is maintained throughout every repetition. Lose it and the exercise has stopped working.

Muscles Working

Primary

Transverse abdominis — maintaining intra-abdominal pressure and spinal stability as limbs create an extending force. Rectus abdominis — preventing the lower back from arching.

Secondary

Hip flexors — controlling the descending leg. Shoulder stabilisers — controlling the extending arm. Multifidus — deep spinal stabilisers working throughout.

Step by Step

Press the back into the floor

Before any limb moves, press the lower back firmly into the floor and maintain this contact throughout the entire set. This is the one rule the dead bug cannot be done without.

Feel it: lower back in contact with the floor — zero gap, always

Extend opposite arm and leg

Slowly extend the right arm overhead and the left leg toward the floor simultaneously. Move slowly — the slower the limbs descend, the greater the core demand.

Return and alternate

Return the arm and leg to the starting position before extending the opposite pair. Each extension is one rep. Never rush — slow is difficult, slow is correct.

Common Folly

Common Folly — Dead Bug

Lower back arching as the limbs descend — the core losing the battle against the extending force.

The moment the lower back leaves the floor, the dead bug has become a hip flexor exercise with an arching lower back. Reduce the range of motion — extend the limbs only as far as the back can remain flat — and build the range over time.

Moving too quickly — turning it into a cardiovascular exercise.

The dead bug should be performed as slowly as the nervous system demands. A single repetition should take 4–6 seconds. Speed reduces the stability demand. Slow down and feel the effort required to keep the back on the floor.

Progressions

Bent-knee dead bug

Both limbs remain bent, reducing the lever arm and the extending force on the core.

Beginner

Full dead bug ← here

Straight leg and arm extending fully. Target 3×8 each side.

Beginner

Weighted dead bug

Light dumbbell in the extending hand adds load to the stabilising demand.

Intermediate

Fillers when not yet available

Bent-knee dead bugArm-only dead bugLeg-only dead bug

Core · Isometric Anti-Extension · Exercise 03 of 07

PLANK

Not a rest — a full-body contraction that exposes every weakness in the kinetic chain simultaneously

IsometricNo equipmentBeginner

Frame 1 — Forearm Position

Forearms on the floor, elbows under the shoulders, body forming a straight line from head to heel. Before timing begins, engage everything — this is the position that must be held, not reached.

Muscles Working

Primary

Transverse abdominis — intra-abdominal pressure maintaining spinal rigidity. Rectus abdominis — preventing hip sag. Erector spinae — resisting spinal flexion.

Stabilising

Gluteus maximus — preventing hip drop and maintaining the line. Shoulder stabilisers — forearm position demands significant rotator cuff work. Quads — keeping the legs straight.

Step by Step

Set the forearms and build tension before lifting

Elbows under the shoulders, forearms parallel. Before the hips lift, engage the core, squeeze the glutes, and press the elbows into the floor. Build the tension first, then raise the body.

Form a perfectly straight line

From the ears to the heels — one straight line. Hips not raised, hips not sagging. Eyes looking at the floor between the hands. Neck in neutral.

Feel it: everything contracting simultaneously — not resting, working

Breathe and hold

Short, controlled breaths. Do not hold the breath. A 30-second plank where everything is engaged is worth more than a 3-minute plank where everything has gone slack.

Feel it: if it stops being hard, something has stopped working — find it

Common Folly

Common Folly — Plank

Hips sagging toward the floor — the most visible form of the plank becoming passive.

Squeeze the glutes and brace the core. Hips should form the straight line, not dip below it. If the hips are sagging, something fundamental has stopped working. Reduce the time and rebuild the tension.

Hips raised into the air — making it easier while appearing to do the exercise.

A raised hip plank transfers load from the core to the shoulder girdle. It is not a harder version — it is a different, less demanding exercise. The straight line is the standard.

Treating long plank holds as the goal — chasing time rather than quality.

A 30-second plank with maximum whole-body tension produces more neuromuscular adaptation than a 3-minute plank with slack glutes and a sagging torso. Quality of contraction, not duration, is the metric that matters.

Progressions

Knee plank

Knees on the floor. Reduces load while establishing core engagement and straight-body position.

Beginner

Forearm plank ← here

Full bodyweight, forearms on the floor. Target 3×45 seconds maximum-tension hold.

Beginner

Straight-arm plank

Hands on the floor (push-up position). Greater shoulder demand and more instability.

Intermediate

Plank with reach or leg lift

Extending one limb adds anti-rotation and lateral stability demand.

Advanced

Fillers when not yet available

Knee plankIncline plank (hands elevated)Wall plank

Core · Compression · Exercise 04 of 07

L-SIT

Core compression at its most demanding — where hip flexor strength, ab strength, and pushing strength must all arrive at once

CompressionParallel bars or floorIntermediate → Advanced

Frame 1 — Seated Setup

Seated on the floor or on parallel bars, hands beside the hips, arms straight. Before the body lifts, the scapulae depress and the chest lifts. This protraction and depression of the shoulder girdle is the prerequisite for every rep.

Muscles Working

Primary

Hip flexors (iliopsoas) — holding the legs horizontal against gravity. Rectus abdominis — maintaining the compressed L-shape. Triceps — pushing through the arms to support bodyweight.

Secondary

Serratus anterior — scapular protraction under load. Quadriceps — keeping the legs straight and toes pointed. Lower trapezius — scapular depression throughout.

Step by Step

Depress and protract the scapulae

Before lifting, actively push the floor away and pull the shoulder blades down and forward. The body should rise slightly. This creates the structural base for the L-sit.

Lift the hips

Push through the hands to lift the hips off the floor. Begin with a tuck — knees to chest — if the hip flexors are not yet strong enough for straight legs.

Feel it: the push through the hands combined with the hip lift — both are required simultaneously

Extend the legs and hold

Straighten both legs until they are parallel to the floor. Point the toes. Hold — and breathe. Target 10 seconds before progressing to 20, then 30.

Feel it: hip flexors working extremely hard — this is normal

Common Folly

Common Folly — L-Sit

Rounded back and sagging hips — the body folding rather than compressing.

Protract the scapulae actively — push the floor away. Think of the hips rising rather than the legs lifting. The difference is subtle in description and significant in execution. Protraction is what creates the elevated hips; depression is what stabilises the shoulder girdle.

Attempting the full L-sit before the hip flexors have the strength to hold straight legs horizontal.

Begin with the tuck L-sit — knees to chest. Hold 3×10 seconds. Progress to one leg extended, one tucked. Then both legs extended. The hip flexor strength required for the full L-sit takes months to build from scratch.

Progressions

Tuck L-sit

Both knees to chest, held off the floor. Establishes the push and the hip lift without the hip flexor demand of straight legs.

Intermediate

One-leg extended L-sit

One leg extended, one tucked. Half the hip flexor demand of the full version.

Intermediate

Full L-sit ← here

Both legs extended parallel to the floor. Target 3×10 seconds continuous hold.

Advanced

Fillers when not yet available

Tuck L-sitSeated compression holdHip flexor strength work

Core · Hip Flexion · Exercise 05 of 07

HANGING LEG RAISE

The hanging core exercise where the eccentric is everything — and where most people give away all their gains

Hip FlexionPull-up barIntermediate → Advanced

Frame 1 — Dead Hang

Hanging from a pull-up bar, arms straight, scapulae active, body still. No swinging before the movement begins. The hanging leg raise requires the legs to move without the rest of the body reacting — stillness is the prerequisite.

Muscles Working

Primary

Iliopsoas (hip flexors) — raising the legs from the hang. Rectus abdominis — creating the posterior pelvic tilt that curls the legs upward rather than swinging them.

Secondary

Forearm flexors — maintaining grip throughout. Lat and shoulder stabilisers — preventing the upper body from compensating for the leg movement.

Step by Step

Hang still and activate

From a dead hang with scapulae active, establish complete stillness. No swing, no pendulum motion. Begin from total control.

Curl the legs upward

Initiate the movement by posteriorly tilting the pelvis — curling the tailbone under — before the legs begin to rise. This engages the abs rather than just the hip flexors. Raise the legs to at least horizontal.

Feel it: the difference between swinging the legs and curling them — abs versus hip flexors

Lower completely under control

The descent is where the core does its most important work. Lower the legs slowly and completely to the hanging position before each rep. No dropping, no bouncing.

Feel it: eccentric ab and hip flexor control throughout the full lowering

Common Folly

Common Folly — Hanging Leg Raise

Swinging and using momentum to bring the legs up — the most common error and the one that empties the exercise of all its value.

The body must remain still throughout the movement. Only the legs move. If the body swings, reduce the range or bend the knees until the control is established. Momentum borrowed from the swing is strength the core never develops.

Dropping the legs at the bottom — losing the eccentric contraction.

Control the lowering completely. The eccentric phase of this exercise is where the greatest strength development occurs. Stop completely at the bottom of each rep before initiating the next lift.

Raising the legs using the hip flexors only — not initiating with the pelvic tilt.

Posteriorly tilt the pelvis — curl the tailbone under — before the legs begin to move. This brings the abdominals into the movement from the first moment. Without the pelvic tilt, this is primarily a hip flexor exercise.

Progressions

Hanging knee raise

Knees bent throughout, shorter lever arm. Establishes the pelvic tilt initiation before straight legs are demanded.

Intermediate

Hanging leg raise (horizontal) ← here

Legs raised to parallel with the floor. Target 3×10 controlled reps.

Intermediate

Toes to bar

Legs raised until the toes touch the bar — maximum range, maximum demand.

Advanced

Fillers when not yet available

Hanging knee raiseLying leg raiseHollow body hold

Core · Anti-Rotation · Exercise 06 of 07

WINDSHIELD WIPER

The oblique and rotational core exercise that the hollow body hold makes possible — gravity working from a new angle

Anti-RotationPull-up barAdvanced

Frame 1 — Hanging, Legs Raised

Hanging from a bar with both legs raised to horizontal — the starting position of the windshield wiper. The legs are the lever. The obliques resist the rotation. The bar grip is the anchor. This is an advanced exercise that requires the hanging leg raise to be well-established first.

Muscles Working

Primary

Obliques (external and internal) — resisting the rotational force of the legs swinging to the side and controlling the return. The obliques work hardest on the way down, not up.

Secondary

Rectus abdominis — maintaining the leg height throughout the rotation. Lats and grip — the upper body anchor resisting the rotational torque.

Step by Step

Raise both legs to horizontal

From a dead hang, raise both legs to at least horizontal, as in the hanging leg raise. Maintain this height throughout — the legs must not drop as they rotate.

Rotate the legs to one side

While keeping the legs at horizontal, rotate them toward one side — as far as control allows. The upper body stays still. Only the legs move.

Feel it: obliques loading heavily as the legs pass the midline

Control the return and cross to the other side

Return to centre under control — do not allow gravity to swing the legs back. Then rotate to the opposite side. This is one full repetition.

Feel it: the obliques working hardest on the controlled return — never swing

Common Folly

Common Folly — Windshield Wiper

Using momentum to swing the legs from side to side rather than controlling the rotation.

The obliques work hardest on the controlled lowering — not the return. If the legs swing freely, gravity is doing the work the obliques should be doing. Slow the rotation down until each side takes at least three seconds.

Allowing the legs to drop below horizontal during the rotation.

The legs must remain at horizontal throughout the full arc. Dropping below horizontal reduces the rotational demand and turns this into a pendulum swing. Bend the knees if necessary to maintain the height.

Progressions

Lying windshield wiper

On the back, arms out to the sides, legs raised and rotated to the floor. Lower gravity demand than the hanging version.

Intermediate

Bent-knee hanging wiper ← here

Hanging, knees bent at 90 degrees. Reduced lever arm — more manageable oblique demand.

Advanced

Straight-leg hanging wiper

Full straight-leg rotation. Maximum lever arm, maximum oblique demand.

Advanced

Fillers when not yet available

Lying windshield wiperRussian twistHanging knee raise (oblique curl)

Core · Advanced Isometric / Dynamic · Exercise 07 of 07

DRAGON FLAG

The exercise Bruce Lee made famous — the entire body held horizontal, the core the only thing between you and the floor

Advanced CoreBench or anchorAdvanced

Frame 1 — Anchor Setup

Lying on a bench, gripping the bench edge behind the head with both hands. The grip is the anchor. Everything below the shoulders will be raised and held horizontal — the entire body as a rigid lever extending from the shoulder pivot point.

Muscles Working

Primary

Entire anterior core — rectus abdominis, transverse abdominis, obliques working in concert to maintain the rigid hollow body position against the full lever arm of the body.

Secondary

Latissimus dorsi — creating tension through the torso and into the grip. Hip flexors — maintaining leg position in the flag. Glutes — keeping the hips extended, not flexed.

Step by Step

Establish the hollow body position first

Before attempting the dragon flag, the hollow body hold must be a mastered exercise. The dragon flag is the hollow body held vertically — if the shape breaks, the flag fails. There are no shortcuts through this prerequisite.

Press the upper back into the bench and raise the body

Gripping the bench edge, use the lats and core to press the upper back into the bench and swing the hips and legs upward until the body is vertical. Enter the hollow body position immediately.

Lower the body in the hollow position

From vertical, lower the body slowly toward horizontal — maintaining the hollow body shape as one rigid unit. The hips must not break (sag) as the body descends. Lower only as far as the shape can be maintained.

Feel it: the whole anterior core resisting the descent as one unit

Raise and repeat

Return to vertical under control. Begin with 3–5 controlled negatives before attempting the full dynamic version.

Common Folly

Common Folly — Dragon Flag

Attempting the dragon flag before the hollow body hold is mastered.

The dragon flag is the hollow body hold with a 90-degree rotation and the full bodyweight lever against the core. If the hollow body hold breaks in the first 20 seconds, the dragon flag is not yet appropriate. Master the prerequisite first — completely, not approximately.

The hips breaking (sagging) as the body is lowered — piking rather than flagging.

The hips must stay fully extended throughout — the body is one rigid line from shoulders to toes. Any hip sag dramatically reduces the lever arm and removes the core demand. If the hips break, reduce the range immediately.

Crashing down rather than controlling the descent.

The eccentric — the controlled lowering — is where the dragon flag builds the most strength. Begin with negatives only: raise the body and lower as slowly as possible. The concentric (raising) comes later.

Progressions

Tuck dragon flag

Knees tucked to chest, dramatically reducing the lever arm. The entry point to the movement pattern.

Intermediate

Negative dragon flag

Full body raised to vertical and lowered as slowly as possible. Eccentric only — no concentric yet.

Advanced

Full dragon flag ← here

Complete concentric and eccentric, body horizontal at the lowest point. Target 3×5 controlled reps.

Advanced

Fillers when not yet available

Hollow body hold (master this first)Tuck dragon flagNegative only dragon flag

Being HAware — Foundation Level Exercise Key · Core FamilyBack flat. Ribs down. Everything working.

Movement Family Five

SKILL

Handstand and muscle-up — the aspirational movements that prove the whole system has worked

Skill movements are different in character from the other four families. They are not primarily about muscular strength — though they demand it. They are about the nervous system learning a new motor pattern: balance, timing, proprioception, and the willingness to be upside down or to trust an explosive transition. The handstand hold and the muscle-up are the aspirational movements of Foundation Level. They appear in the programme as targets. The exercises in the other four families are what make them possible. Arrive at these movements having done the work — and they will come.

Skill · Inverted Balance · Exercise 01 of 02

HANDSTAND HOLD

The inverted hollow body — balance skill, shoulder strength, and body awareness combined in one position

Inverted BalanceWall to startIntermediate → Advanced

Frame 1 — Wall Setup

Hands placed roughly shoulder-width, 15–20cm from the wall. The wall-assisted handstand is the starting point — not a lesser exercise, but the correct progression. The goal is to use the wall less over time, not to avoid it.

Muscles Working

Primary

Anterior deltoid — pressing overhead under full bodyweight. Triceps — elbow stability in full extension. Wrist flexors — balance through finger pressure on the floor.

Secondary

Core (hollow body position) — the handstand is the hollow body hold inverted. The same shape, the same tension, 180 degrees rotated. Scapular stabilisers — shoulder girdle control throughout.

Step by Step

Set the hands — fingertips pressing

Hands shoulder-width, fingers spread, 15–20cm from the wall. The fingers are the fine balance control — pressing the fingertips into the floor corrects a forward tip; pressing the heel of the hand corrects backward tipping.

Feel it: the hands are not passive supports — they are active balance tools

Kick up to the wall

From a lunge position, kick the back leg up toward the wall and let the front leg follow. The body arrives in a vertical position with the heels resting lightly against the wall. The arms are straight throughout.

Build the hollow body position inverted

Posteriorly tilt the pelvis, pull the ribs down, squeeze the glutes. The handstand is the hollow body hold rotated 180 degrees. Without this shape, the body will arch and the balance will be impossible.

Feel it: the same tension as the hollow body hold — abs, glutes, lats all working

Push away from the wall incrementally

Over weeks, encourage the hips to move away from the wall slightly. Balance for longer periods without touching the wall. The freestanding handstand is built this way — incrementally, not suddenly.

Common Folly

Common Folly — Handstand Hold

Banana back — arching the lower back instead of maintaining the hollow body position.

The arch is the most common handstand error. It makes the position feel more stable against the wall but makes the freestanding handstand impossible. Learn the hollow body handstand from day one — posterior pelvic tilt, ribs down, straight line from wrist to ankle.

Arms bending under the load — losing the locked-out elbow position.

The arms must be fully extended and externally rotated throughout. Bent arms in a handstand are a shoulder injury waiting to happen. Build sufficient pike push-up and dip strength before loading the handstand with significant volume.

Using the wall as a permanent crutch rather than a temporary support.

The wall teaches the position. After that, it must be progressively removed. Set a timer and try to hold without touching the wall for increasing periods. One second freestanding becomes five, becomes ten, becomes thirty.

Kicking up too hard and overbalancing — not controlling the entry.

The kick-up should be controlled — enough to reach vertical, not enough to fly past it. Practise the kick-up separately until it consistently arrives at vertical without overshooting.

Progressions

Wall handstand hold

Heels against the wall, hollow body position. Target 3×30 seconds before attempting to leave the wall.

Intermediate

Chest-to-wall handstand

Facing the wall (chest toward it). Forces the hollow body position — the back cannot arch into the wall.

Intermediate

Freestanding handstand ← here

Away from the wall. Target 10 seconds unbroken before progressing to handstand push-ups.

Advanced

Fillers when not yet available

Pike push-up (shoulder prep)Hollow body hold (shape prep)Wall handstand holdBox pike hold

Skill · Explosive Pull / Push Transition · Exercise 02 of 02

MUSCLE-UP

The movement that proves the pull family and the push family have both been mastered — a transition that cannot be faked

Explosive Pull / PushPull-up barAdvanced

Frame 1 — Dead Hang

Hanging from a pull-up bar, overhand grip slightly wider than shoulder-width. The muscle-up begins exactly as the pull-up does — from a dead hang with active scapulae. The difference arrives at the top of the pull: instead of stopping at chin-over-bar, the body transitions above the bar.

Muscles Working

Primary

Latissimus dorsi — the explosive pull phase. Triceps — the push phase after the transition. Anterior deltoid — the transition itself, pressing the body above the bar.

Secondary

Biceps — pull phase assistance. Core (hollow body) — the transition requires the body to be rigid or the movement fails. Wrist flexors — transitioning the wrist over the bar.

Step by Step

Initiate an explosive pull

From the dead hang, initiate the pull with the scapulae as usual — then pull explosively and as high as possible. The goal is to pull the bar to the hips, not just the chin to the bar. Lean slightly back as you pull to help the bar path clear the chest.

Feel it: pulling the bar toward the hips — not the chin toward the bar

Transition over the bar

At the peak of the pull, the wrists rotate over the bar and the elbows drive forward and down. The chest passes above the bar. This is the transition — a single fluid movement, not a pause followed by a push.

Feel it: pull and transition are one movement — there is no stopping point between them

Press to full lockout

Once above the bar, press to full arm extension as in a dip. The body is now above the bar, arms straight. This is the top position.

Lower with control

Reverse the movement — lower through the dip, transition back below the bar, and descend to the dead hang. The negative muscle-up is where significant strength is built.

Common Folly

Common Folly — Muscle-Up

Attempting the muscle-up before achieving at least 8–10 strict pull-ups and 10 strict dips.

The muscle-up is a pull-up combined with a dip. Both must be independently strong before the combination is attempted. There is no shortcut through this prerequisite — those who rush it develop a muscle-up that is neither a proper pull nor a proper dip, and plateau at a low number permanently.

Treating the pull and the transition as two separate movements with a pause between them.

The pull, transition, and push are one continuous movement. Any pause at the bar breaks the momentum required for the transition. The muscle-up is a fluid sequence — it must be trained as such from the first attempt.

Excessive kipping — relying on a hip swing to generate the momentum the pulling strength should provide.

A small hip hollow-to-arch swing is acceptable in the strict muscle-up for timing. Excessive kipping is a compensation for insufficient pull strength. Build the strict pull-up to 10+ reps before using any kip — the kip then becomes a timing tool rather than a crutch.

The false grip causing the wrist to fail at the transition.

The false grip — where the wrist sits over the bar rather than under it — makes the transition significantly more accessible. Learn the false grip on the dead hang before attempting the muscle-up. It is uncomfortable at first and worth the discomfort entirely.

Progressions

Explosive pull-up (bar to chest)

Pull as high as possible — bar reaching the chest or lower. Builds the pull strength required for the transition.

Intermediate

Negative muscle-up

Begin above the bar and lower through the transition to a dead hang as slowly as possible. Builds eccentric familiarity with the movement pattern.

Advanced

Band-assisted muscle-up

Resistance band provides assistance through the transition. Reduce band thickness progressively.

Advanced

Full muscle-up ← here

Strict, unassisted, controlled. One fluid movement from dead hang to full lockout above the bar.

Advanced

Fillers when not yet available

Strict pull-up (build to 10+)Strict dip (build to 10+)Explosive pull-upNegative muscle-up

Being HAware — Foundation Level Exercise Key · Skill FamilyThe system worked. Here is the proof.