BASEBAR
(4 PROGRAMS)

This program series, designed around the BaseBar, will help you develop overall strength and muscle while mastering calisthenics skills. Begin with fundamentals and incorporate advanced movements as you progress.

Level 1 can be scaled to suit any starting ability and will help you build to 8 unassisted reps of chin-ups and dips. Level 2 will help you build capacity and introduces exercises such as tuck planche and lever holds. Levels 3 and 4 will help work toward advanced planche and lever postures, while building HSPU and muscle-up capacity.

Note: Each level can be repeated multiple times before progressing.

These programs run for six weeks. Each program includes three or four upper-body workouts per week. In the five or six-day variations, two additional sessions are dedicated to lower body exercises.

Level 1: No strength prerequisites
Level 2: Chin-ups x 8, dips x 8
Level 3: Advanced tuck planche x10 secs, advanced tuck lever x10 secs, chest-to-wall HSPUs x5
Level 4: Advanced tuck planche x 10 secs, advanced tuck lever x10 secs, chest-to-wall HSPUs x5, band-assisted bar muscle-up

• BaseBar, BaseBar Flip or BaseBar Pro
• Weight vest
• Resistance bands