Train on your station.

How to

1. Grip the bar overhand, hands shoulder-width.
2. Lift your feet (bend the knees if the bar is low) and hang with straight arms.
3. Breathe slowly and keep the shoulders gently engaged, not shrugged into the ears.
4. Step down with control.

Progressions

• Active hang (shoulders pulled down)
• One-arm assisted hang
• Fat-grip hang (Full Station)

How to

1. Start in a dead hang with straight arms.
2. Without bending the elbows, pull the shoulder blades down and back so your body rises a few centimetres.
3. Hold 1 s, then relax back to the hang slowly.

Progressions

• Hold the top 3–5 s
• Move on to negatives and pull-ups

How to

1. Hang from the bar with straight arms.
2. Brace your core and lift both knees to hip height or higher.
3. Pause, then lower slowly without swinging.

Progressions

• Hanging leg raise (straight legs)
• Toes-to-bar

How to

1. Hang with an overhand grip, arms straight.
2. Press the bar slightly down to engage the lats.
3. Lift straight legs in a pike until your toes touch the bar.
4. Lower slowly under control.

Progressions

• Hanging leg raise → toes-to-bar
• Slow 3 s lowering
• L-sit hang

How to

1. Loop a power band around the middle of the bar.
2. Put one knee (or foot) in the band and grip the bar overhand.
3. Pull your chest towards the bar until your chin is over it.
4. Lower all the way to straight arms.

Progressions

• Lighter band
• Negatives
• Full pull-up

How to

1. Jump or step up so your chin is above the bar.
2. Hold the top for 1 s.
3. Lower yourself as slowly as possible (3–5 s) to straight arms.
4. Step down and repeat.

Progressions

• Slower negatives (8 s)
• Pull-up

How to

1. Grip the bar overhand, slightly wider than shoulders.
2. From a dead hang, pull the shoulders down and drive the elbows to your ribs.
3. Pull until your chin is over the bar.
4. Lower to straight arms with control.

Progressions

• Chest-to-bar pull-up
• Archer / typewriter pull-up
• Weighted pull-up with a dip belt

How to

1. Grip the bar underhand (palms facing you), shoulder-width.
2. Pull with elbows tucked forward and down.
3. Bring your chin above the bar.
4. Lower slowly to straight arms.

Progressions

• Slow tempo chin-ups
• Weighted chin-ups

How to

1. Hang with a false or overhand grip.
2. Pull explosively, driving the bar to your lower chest.
3. Lean forward and turn the wrists over the bar.
4. Press up to straight arms with the bar at your hips.
5. Lower back down with control.

Progressions

• Low-bar transitions on the mid bar
• Band-assisted muscle-ups
• Strict muscle-up
• Ring muscle-up

How to

1. Stand between the dip bars and place one hand on each.
2. Press up to straight arms, feet off the ground.
3. Push the shoulders down away from the ears and hold.

Progressions

• Knee raises in support
• Dips
• L-sit

How to

1. From a support hold, lean slightly forward.
2. Bend the elbows (pointing back) until the shoulders are level with the elbows.
3. Press back up to straight arms.

Progressions

• Band-assisted dips
• Walking dips
• Weighted dips with a dip belt
• Ring dips

How to

1. Start in a support hold on the dip bars.
2. Lift both legs straight in front of you to horizontal.
3. Point the toes, push the shoulders down and hold.

Progressions

• Tuck L-sit → one leg extended → full L-sit
• Parallette L-sit
• V-sit

How to

1. Hold a support on the dip bars, arms straight.
2. Brace the core and lift both knees toward the chest.
3. Lower the legs with control, without swinging.
4. Keep the shoulders pushed down the whole time.

Progressions

• Straight-leg raise
• L-sit tuck
• Toes-to-bar on the high bar

How to

1. Jump to a support on top of the 1,70 m mid bar, hands in front of your hips.
2. Lean the chest forward over the bar and bend the elbows.
3. Lower until the bar is near your chest, then press back to straight arms.

Progressions

• Deeper range
• Muscle-up transitions

How to

1. Hang under the 0,95 m row bar with straight arms, heels on the grass.
2. Make a straight plank from heels to head.
3. Pull your chest to the bar, elbows at about 45°.
4. Lower with control.

Progressions

• Feet elevated on the bench
• One-arm row
• Pull-up

How to

1. Set the feet on a bench or a low bar and hang under the row bar.
2. Keep a straight line from heels to head.
3. Pull the chest to the bar.
4. Lower until the arms are straight.

Progressions

• Feet higher
• Pause at the chest
• One-arm row

How to

1. Hang under the row bar with a wide grip.
2. Pull toward one hand while the other arm stays almost straight.
3. Lower with control.
4. Alternate sides.

Progressions

• Closer grip
• One-arm row
• Pull-up

How to

1. Kneel on a mat with your heels hooked under the low foot-anchor bar.
2. Keep a straight line from knees to head and squeeze the glutes.
3. Lower forward as slowly as you can.
4. Catch yourself with your hands and push back to the start.

Progressions

• Band-assisted Nordics
• Deeper range
• Full Nordic with a 3 s pause

How to

1. Lie on a mat with knees bent and the tops of your feet under the low anchor bar.
2. Cross your arms over your chest.
3. Curl up until your torso is upright.
4. Lower slowly back down.

Progressions

• Hold a kettlebell to the chest
• Decline sit-up
• Hanging leg raise

How to

1. Sit with the heels under or just in front of the low bar.
2. Put the hands behind you, fingers toward the feet.
3. Lift the hips until the body is a straight line.
4. Hold, then lower.

Progressions

• Longer hold
• One leg lifted
• Hip thrust on the bench

How to

1. Lie on your back with the heels hooked under the low bar and the knees bent.
2. Press the hips up until the body is straight from knees to shoulders.
3. Pause and squeeze the glutes.
4. Lower slowly.

Progressions

• Pause at the top
• One-leg bridge
• Nordic curl

How to

1. Hang from the top rung with your back to the wall bars.
2. Brace the core and lift straight legs to horizontal (an L).
3. Lower slowly without swinging.

Progressions

• Toes to the rung
• Windscreen wipers
• Toes-to-bar

How to

1. Face sideways to the wall bars; top hand overhand on a high rung, bottom hand on a lower rung, arms straight.
2. Push hard with the bottom arm and pull with the top arm.
3. Start with a vertical flag (legs up), then tuck, then extend.
4. Hold briefly and lower with control.

Progressions

• Vertical flag
• Tuck flag
• Straddle flag
• Full flag

How to

1. Stand facing the wall bars and take a rung at chest height.
2. Step and pull your way up, one rung at a time.
3. Climb only as high as you can come down with control.
4. Descend the same way, facing the bars.

Progressions

• Higher climb
• One-arm assist
• Hanging leg raise at the top

How to

1. Place the hands shoulder-width on the ground, a short step from the wall bars.
2. Kick up gently so the heels rest on a rung.
3. Push the floor away and keep the ribs tucked.
4. Hold, then step down one foot at a time.

Progressions

• Higher rung
• Chest-to-wall hold
• Freestanding attempts on grass

How to

1. Set the rings at waist to chest height.
2. Hold a ring in each hand and walk the feet forward, body straight.
3. Pull your chest up to the rings, turning the palms in.
4. Lower with control.

Progressions

• Feet elevated
• Archer ring row
• Pull-up

How to

1. Clip the suspension trainer to an eye bolt on the beam.
2. Hold both handles, face the anchor and lean back with straight arms.
3. Pull the handles to your ribs, elbows close to the body.
4. Lower slowly.

Progressions

• Lower body angle
• Single-arm row
• Suspension trainer pistols and hamstring curls

How to

1. Set the rings at about hip height and jump to a support with straight arms, rings close to your body.
2. Turn the rings slightly out and stabilise.
3. Lower until the shoulders are level with the elbows.
4. Press back up to straight arms.

Progressions

• Ring support hold
• Band-assisted ring dips
• Ring muscle-up

How to

1. Set the rings about hip height and jump to a support, arms straight.
2. Turn the rings out slightly so the palms face forward.
3. Keep the body tight, legs together.
4. Hold, then step down.

Progressions

• Longer hold
• Ring dip
• L-sit on the rings

How to

1. Step onto a wall-bar rung and grip the hangboard's top jug rail.
2. Keep your feet on the rung for assistance and straighten the arms.
3. Take as much weight off your feet as is comfortable and hold.
4. Progress to smaller edges only when the jug feels easy.

Progressions

• Less foot assistance
• Full dead hang on the jug
• 20 mm then 15 mm edges
• Pocket hangs

How to

1. Step onto a rung and take the big jug rail with both hands.
2. Lift a little weight off the feet, arms straight.
3. Hang without bouncing.
4. Step back onto the rung before the grip fails.

Progressions

• Less foot help
• Open-hand hang
• Smaller edge

How to

1. Stand on a rung and take the jug with one hand and a smaller edge with the other.
2. Share the weight, with more of it on the jug.
3. Hold, then swap hands.
4. Step down before either hand opens.

Progressions

• More weight on the small edge
• No foot help
• Matched small edges

How to

1. From a jug hang, pull until the chin is near the rail.
2. Hold that bent-arm position.
3. Lower slowly to straight arms.
4. Rest fully between tries.

Progressions

• Longer hold
• One-arm assist
• Pull-up on the high bar

How to

1. Sit between the parallettes and grip the bars.
2. Press down to lift your hips off the ground.
3. Extend both legs straight in front, horizontal.
4. Hold with shoulders pushed down.

Progressions

• Tuck → one leg → full L-sit
• V-sit
• Press to handstand

How to

1. Grip the parallettes or push-up handles with straight arms.
2. Lean the shoulders forward past the hands.
3. Pull the knees to the chest and lift the feet.
4. Hold with a rounded upper back.

Progressions

• Planche lean
• Frog stand
• Advanced tuck planche

How to

1. Grip the parallettes and lock the arms.
2. Lean the shoulders forward past the hands, feet on the ground.
3. Keep the hips in line with the shoulders.
4. Hold, then shift back.

Progressions

• Deeper lean
• Feet together
• Tuck planche

How to

1. Stand between the parallettes and press down to straight arms.
2. Lift the feet and hold the shoulders down.
3. Keep the ribs tucked.
4. Step down softly.

Progressions

• Tuck L-sit
• One-leg L-sit
• Full L-sit

How to

1. Place your hands on a bar at hip height, shoulder-width.
2. Walk the feet back into a straight plank.
3. Lower your chest to the bar, elbows at 45°.
4. Press back up.

Progressions

• Lower bar
• Floor push-up
• Decline push-up (feet on the bench)

How to

1. Place the handles shoulder-width apart on flat ground.
2. Grip them and step back into a straight plank.
3. Lower until your chest is level with or below the grips.
4. Press back up.

Progressions

• Feet on the bench (decline)
• Pseudo-planche push-up
• Archer push-up

How to

1. Hands under the shoulders, body in one straight line.
2. Lower until the chest is near the ground.
3. Press the floor away until the arms are straight.
4. Keep the hips from sagging or piking.

Progressions

• Handles for a deeper range
• Diamond push-up
• Feet on the bench

How to

1. Place the hands close, thumbs and index fingers touching, or use the handles close together.
2. Keep the elbows tracking back, not flared wide.
3. Lower the chest toward the hands.
4. Press back up.

Progressions

• Knees down if needed
• Full diamond
• Decline diamond

How to

1. Put the feet on the bench and the hands on the ground or the handles.
2. Body in one line, head toward the ground.
3. Lower the chest between the hands.
4. Press back up without the hips piking.

Progressions

• Higher feet
• Handles for depth
• Feet on a bar

How to

1. Sit on the end of the flat bench with a kettlebell in each hand, then lie back with the bells at chest level, resting on the outside of the forearms, feet flat on the grass.
2. Press both kettlebells up until the arms are straight over the chest.
3. Lower slowly until the elbows are just below the bench.
4. Sit up with the bells held close to the chest to finish.

Progressions

• Heavier kettlebells
• Slow 3 s lowering
• Single-arm press

How to

1. Put one hand (or one hand and knee) on the bench with a flat back.
2. Hold a kettlebell by the handle in the other hand, arm hanging straight.
3. Pull the kettlebell to your hip, elbow close to the body.
4. Lower slowly and repeat on the other side.

Progressions

• Heavier kettlebell
• Pause at the top
• Australian row → pull-up

How to

1. Stand about 70 cm in front of the bench and put the top of your rear foot on it (or on the low bar on stations 5–6).
2. Lower until the front thigh is about parallel and the rear knee is near the grass.
3. Drive up through the front heel.
4. Do all reps, then switch legs.

Progressions

• Hold a kettlebell in each hand
• Slow 3 s lowering
• Pistol squat

How to

1. Stand facing the bench.
2. Place one whole foot on the bench.
3. Drive up through that heel to stand on the bench.
4. Step down with control and alternate.

Progressions

• Hold a kettlebell in each hand
• Slow 3 s step-down
• Bulgarian split squat

How to

1. Hold one kettlebell at the chest, elbows down.
2. Sit between the hips, knees tracking over the toes.
3. Go as low as you can keep the heels down.
4. Stand by pushing the floor away.

Progressions

• Deeper squat
• Heavier bell
• Pause at the bottom