Calisthenics & Streetlifting Exercise Atlas
Every exercise in ENIX includes Answer-First biomechanical cues, Overcoming Gravity difficulty ratings (L1–L17), prerequisite readiness gates, and strict separation between pure bodyweight (`BODYWEIGHT_REPS` / `DURATION`), external load (`WEIGHT_AND_REPS`), and band/counterweight assistance (`ASSISTED_WEIGHT_AND_REPS`).
Full Planche
The Full Planche is an elite Level 15 straight-arm calisthenics isometric hold in which the entire body is suspended parallel to the floor supported only by the hands, with knees and ankles pressed together. It requires extreme anterior deltoid flexion torque, maximal serratus anterior scapular protraction, and heavily conditioned distal biceps tendons. Athletes typically require a 10-second Straddle Planche and +85% bodyweight Weighted Dip before achieving a Full Planche.
Straddle Planche
The Straddle Planche is an advanced Level 11 straight-arm pushing static hold where the athlete balances horizontally on the hands with legs abducted wide in a straddle split. Abducting the legs shifts the lower-body center of mass closer to the shoulder axis, reducing shoulder flexion torque by approximately 12–15% compared to the Full Planche. Prerequisite readiness is a 12-second Advanced Tuck Planche and +70% bodyweight Weighted Dip.
Advanced Tuck Planche
The Advanced Tuck Planche (OG Level 7) bridges the Tuck Planche and Straddle Planche by uncurling the lumbar spine into a flat back while extending the hips to a 90° angle relative to the torso. This subtle shift moves the knees behind the hip line, substantially increasing anterior deltoid and biceps tendon torque. Athletes should master a 15-second Tuck Planche before progressing to Advanced Tuck holds.
Tuck Planche
The Tuck Planche (OG Level 5) is the first airborne straight-arm planche hold where the feet lift completely off the floor with knees tucked tightly into the chest and hips suspended at shoulder height. It builds foundational straight-arm scapular protraction and anterior deltoid strength. Athletes should achieve a 25-second Planche Lean and 10 strict Pseudo Planche Push-Ups before training Tuck Planche sets.
Planche Lean
The Planche Lean (OG Level 2) is the foundational straight-arm conditioning exercise for the entire Planche progression tree. Starting in a protracted plank with locked elbows, the athlete shifts the shoulders progressively forward ahead of the wrists while maintaining posterior pelvic tilt. Measuring wrist-to-shoulder lean distance allows precise progressive overload for the anterior deltoids, wrist flexors, and distal biceps tendons.
Pseudo Planche Push-Up
The Pseudo Planche Push-Up (PPPU) is the premier bent-arm dynamic hypertrophy exercise for Planche development. By placing the hands backward near the hip crease and maintaining continuous forward shoulder lean throughout both the eccentric and concentric phases, PPPUs heavily overload the anterior deltoids and clavicular pectoralis major across a full range of motion.
Full Front Lever
The Full Front Lever (OG Level 10) is an advanced straight-arm horizontal pulling static hold where the athlete hangs beneath a bar or gymnastic rings with the entire body suspended parallel to the ground facing upward. It requires powerful shoulder extension torque from the latissimus dorsi, teres major, and posterior deltoids alongside rigid anti-extension core tension. Readiness correlates strongly with a 10-second Straddle Front Lever and +70% bodyweight Weighted Pull-Up.
Straddle Front Lever
The Straddle Front Lever (OG Level 8) is the primary advanced bridge to the Full Front Lever. By extending the hips fully while abducting the legs wide in a straddle split, the athlete shortens the horizontal moment arm by ~15–18% while training full hip extension and straight-arm latissimus dorsi torque. Athletes should master a 15-second Tuck Front Lever and +55% bodyweight Weighted Pull-Up first.
Tuck Front Lever
The Tuck Front Lever (OG Level 4) is the entry-level horizontal straight-arm pulling hold. Hanging beneath a pull-up bar or rings with knees drawn to the chest and torso parallel to the ground, it teaches the athlete to generate shoulder extension force with locked elbows and depressed scapulae. Readiness requires 10–12 strict pronated Pull-Ups and a 30-second Hollow Body Hold.
Bar Muscle-Up
The Bar Muscle-Up (OG Level 6) is an explosive compound calisthenics movement that transitions an athlete from a dead hang below a pull-up bar to a locked-out straight-bar support above it. It requires high-velocity latissimus dorsi pulling power along a hollow-arch C-curve trajectory followed by a rapid wrist and shoulder turnover into a straight-bar dip. Readiness requires 12 strict Pull-Ups and 15 Dips.
Strict Ring Muscle-Up
The Strict Ring Muscle-Up (OG Level 7) is a zero-momentum vertical pull-to-push transition performed on gymnastic rings using a carpal false grip. Because the rings move freely around the torso, the athlete can execute a slow, strict transition by pulling the rings to the sternum, tracing them around the ribcage into a deep ring dip, and pressing to a Rings Turned Out (RTO) support hold.
Pull-Up (Weighted)
The Pull-Up (Weighted) is the cornerstone streetlifting and calisthenics upper-body pulling exercise, logged in ENIX using WEIGHT_AND_REPS separately from strict Bodyweight Pull-Ups. By suspending external load from a dip belt, athletes progressively overload Total System Load ((Bodyweight + Added Weight) / Bodyweight), driving maximal latissimus dorsi, teres major, and elbow flexor strength that directly transfers to Front Lever and One-Arm Pull-Up progressions.
Dip (Weighted)
The Dip (Weighted) is the primary streetlifting vertical pushing exercise, logged in ENIX with WEIGHT_AND_REPS distinctly from Bodyweight Dips and Dip (Assisted). Adding external load via a dip belt builds exceptional anterior deltoid, sternal/clavicular pectoralis major, and triceps brachii force production. Achieving a +50% to +85% bodyweight Weighted Dip provides the raw pressing muscle mass required for advanced Planche and HSPU progressions.
Freestanding Handstand
The Freestanding Handstand (OG Level 5) is the foundational inverted balance skill of calisthenics, requiring stacked 180° shoulder flexion, full scapular elevation, posterior pelvic tilt, and continuous finger-flexor balance corrections. Rather than counterbalancing with an arched lower back, a gymnastic handstand stacks wrists, shoulders, ribs, hips, knees, and ankles into a single vertical plumb line.
Freestanding Handstand Push-Up
The Freestanding Handstand Push-Up (HSPU, OG Level 9) is a full-bodyweight vertical overhead press performed while balancing in a freestanding handstand. Because the center of mass must remain over the base of the hands, the athlete lowers the head forward into a tripod triangle rather than straight between the hands, keeping the forearms strictly vertical before pressing back to a stacked 180° handstand.
Iron Cross
The Iron Cross (OG Level 14) is an elite gymnastic rings static hold where the athlete suspends their body upright with arms extended horizontally at 90° abduction. It places extraordinary tensile and shear forces on the distal biceps tendons, medial elbow ligaments, pectoralis major, and latissimus dorsi. Only athletes who have completed months of RTO Support, Back Lever, and assisted Cross Pull conditioning should attempt full holds.
Human Flag
The Human Flag (OG Level 9) is an advanced lateral lever hold in which the body is suspended horizontally to the side of a vertical pole or stall bars. It combines straight-arm overhead pushing in the bottom arm, straight-arm pulling in the top arm, and maximal coronal-plane anti-flexion torque across the obliques, quadratus lumborum, and gluteus medius.
Pistol Squat
The Pistol Squat (OG Level 5) is a full-depth single-leg squat performed with the non-working leg held straight out in front of the body. It develops unilateral quadriceps and gluteus maximus hypertrophy, gluteus medius knee-tracking stability, closed-chain ankle dorsiflexion mobility, and active hip-flexor compression. In ENIX, strict bodyweight Pistol Squats are tracked separately from Pistol Squat (Weighted) and Pistol Squat (Assisted).
Dragon Flag
Popularized by Bruce Lee, the Dragon Flag (OG Level 6) is a full-body anti-extension anterior core and latissimus dorsi movement where the athlete pivots strictly on the upper scapulae while lowering and raising a rigid, straight body line from vertical to just above horizontal. It builds the exact trunk-to-hip stiffness required for Front Lever and Back Lever holds.
L-Sit
The L-Sit (OG Level 3) is a foundational straight-arm compression static hold where the athlete supports their bodyweight on the hands with elbows locked, scapulae depressed, and legs extended straight out at a 90° angle to the torso. It develops lower trapezius depression strength, rectus femoris and iliopsoas active pike compression, and triceps lockout endurance.
V-Sit
The V-Sit (OG Level 7) is the intermediate-to-advanced progression above the L-Sit on the L-Sit / V-Sit / Manna family chart. By simultaneously compressing the straight legs 45°–75° above horizontal while driving the hips forward via powerful posterior deltoid and triceps retroversion torque, the V-Sit builds extreme active hamstring/hip-flexor compression and prepares the shoulder girdle for the Manna.
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