Custom Calisthenics Program

By Calisthenics Family

Name: Michael Woerdman

Date: 1-10-2019

Your Program Defined Contents

Training Frequency
5 workouts per week: 3x planche & handstand, 2x legs & core,

Main Goal 1. Your Program Defined

Progressing in Planche & Handstand

Skill & Strength Focus 2. Warming Up &

Handstand, Planche, L-sit To Handstand, Handstand Pushups Stretching
Muscle Recovery
Try to take at least 48 hours of rest between training the same muscle groups. 3. Workouts
Circuit Training Style
You can choose to do some parts of your workouts in a circuit training style, this means that you'll do each exercise 4. Program Goals
in a row with minimum rest (max 15s), in total you should be doing 3-5 rounds in a circuit. The benefits of this
training style is that you'll lose more fat and get more endurance, while a regular training style (reps & sets) is
better for gaining strength.
5. Tutorials

Flexibility & mobility 6. Logbooks

Next do this training program you should implement mobility and flexibility routines. You can do them before or
after your workout, or at the beginning of each day / before bed.
 Warming Up & Stretching
Before Every Workout

Part 1: General Sets / Reps Rest Notes Video

Jump Rope / Running / Cardio 5 Min 30 Sec -

y
Part 2: Shoulders & Wrists

Arm Swings 20 Reps 15 Sec Each arm forwards and backwards

y
Arm Circles 20 Reps 15 Sec -
y
Wrist Circles 20 Reps 15 Sec Outside and inside rotations
y
Wrist Stretches 20 Sec 15 Sec Both handpalm and backhand on ground & stretch
y
Cat To Cow 8 Reps 15 Sec keep arms straight and locked
y
Scapula Push Ups 8 Reps 30 Sec keep arms straight and locked
y
Scapula Pull Ups 8 Reps 30 Sec keep arms straight and locked
y
Shoulder Dislocations 8 Reps 15 Sec y
Part 3: Core & Flexibility

Hollow Hold 30 Sec 15 Sec

Press your lower back into the ground while keeping your legs straight, put your
arms in front if it's getting heavy y
Superman Hold 60 Sec 15 Sec Keep your arms and legs off the ground and keep your legs together
y
Forward Fold 30 Sec 15 Sec Keep your lower back straight at the begining!
y
Backward Bend 30 Sec 15 Sec Bend your shoulders and upperback first and your lowerback at last!
y
 Monday
Handstand & Planche

Morning | Static training Sets / Reps Rest Notes Video

Planche hold attempt

4 x 5-10 sec
3 min
Give your max effort in each set. You can only do this 1 time per week, so give your
100% y
Move on to a further progression with the band and only work in a perfect form
Assisted planche hold attempt 4 x 10-20 sec 2 min
Wall OAHS hold
4x 10-20 sec 90 sec
Keep your shoulders fully protracted during the full movement
y
OAHS Hold attempts 10 min practice Try not to stand on 1 hand too fast, instead work with less fingers each time.
y
Handstand shapes 10 min practice
We have incorpareted this 10 min practice to try out new shapes, patterns and
movements. Variety in your workouts is key! y
Wall OAHS taps on blocks 4 x max reps
90 sec
Try to do these reps as controlled as possible
y

Afternoon | Dynamic training (straight arm)

Handstand press
4 x 1-5 reps
3 min
Practice this move, checkout our L-sit to handstand tutorial for tips & tricks:
https://www.youtube.com/watch?v=uWcyaACuzrI y
Negative Handstand press 4 x 5-10 sec
2 min
Move on to a harder progression and do negative reps
y
L-sit to planche 4 x 6-8 reps
90 sec
Practice this move, do this on your own level (tucked, straddle, full)
y
Planche lean presses 4 x 6-8 reps
90 sec
Try to lean as far as possible, but in a range where you can make at least 6 reps
y
Planche lean negative 3 x 10-20 sec
90 sec
Try to lean as far as possible, but in a controlled matter and for a minimum of 10
seconds during each set y
Wall lean Dumbell raise 3 x 10-15 reps 90 sec
Keep hollow body position and depressed and protracted scapula
y
Zenetti dumbbell hold 3 x 30-60 sec 90 sec
Keep hollow body position and depressed and protracted scapula
y
 Tuesday
Legs & Core

Legs (explosive) Sets / Reps Rest Notes

Backflip practice 15 min practice Make sure you are in a save and comfortable situation. Safety first!
y
Front flip practice 15 min practice Make sure you are in a save and comfortable situation. Safety first!
y
Box jumps 10 x 1 rep 90 sec Try to jump as high as possible. Increase with plates on the box
y
Forward jumps 10 x 1 rep 90 sec
Try to jump as far as possible. Measure your jumps with an object or measuring
tape y
Pistol squats 3x max reps 90 sec Keep your heels on the floor when squating down
y
Jumping squats 3x 15 reps 90 sec Jump as high as possible
y

Core statics Video

Hollow Body Hold straddle

3 x 60-120 sec
90 sec
Press your lower back into the ground while keeping your legs straight, put your
arms in front if it's getting heavy. If you can hold 2 minutes, increase with weights y
Superman Hold straddle
3 x 60-120 sec
90 sec
Try to keep your legs spread as much as possible, If you can hold 2 minutes,
increase with weights y
V-sit hold
3 x 60-120 sec
90 sec
Try to bring your legs and upperbody a close as possible while keeping your legs
straight. If you can hold 2 minutes, increase with weights
Focus on the engagement of your gluts and lowerback. You have to squeeze them
y
PPT hold
3 x 60-120 sec
90 sec together while pushing your hips forward and keeping them off the ground. If you
can hold 2 minutes, increase with weights
Focus on the engagement of your gluts and lowerback. You have to squeeze them
y
Plank hold
3 x 60-120 sec
90 sec together while pushing your hips forward and keeping them off the ground. If you
can hold 2 minutes, increase with weights
y
 Wednesday
Handstand & Planche

Morning | Static training Sets / Reps Rest Notes Video

Adv. Tucked planche

3 x 10-20 sec
2 min
Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt) y
Wall Handstand head-tucked in 4 x max sec 60 sec
Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt) y
head-tucked in handstand 4 x max sec 90 sec
Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt) y
Straight bar handstand 4 x max sec 90 sec
Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt) y
Supinated grip handstand 4 x max sec 90 sec
Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt) y

Afternoon | Dynamic training (bent-arm)

handstand pushups 5 x 1-5 reps 2 min

Try to dive forward when moving towards the floor (keep your elbows close to
body, do not move them to the side). y
Negative handstand to bent arm5planche
x 1 rep 2 min Try to move as controlled as possible towards the bent-arm planche.
y
Heavy Weighted dips 5 x 5 reps 2 min Aim for 40 - 60% extra weights off your bodyweight
y
Tucked planche push ups 4 x 6-10 reps 2 min
Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt). Increase with weights if you do 10 reps easily y
Hindu push ups 3 x 10-5 reps 2 min Try to move as far forward as possible and from there push yourself up and down
y
Psuedo planche push up hold 3 x 30-60 sec 60 sec
Try to move as far forward as possible and try to hold as long as possible
y
 Thursday
Legs & Core

Legs (weighted) Sets / Reps Rest Notes Video

Back / front squat 5 x 5 reps 3 min

Try to keep your back straight and don't go too deep. Watch the video carefully! If
you reach 5 reps with a certrain weight, increase the weights! y
Deadlift 5 x 5 reps 3 min
Try not to work too much with your lower back but also your legs. Watch the video
carefully! If you reach 5 reps with a certrain weight, increase the weights! y
Hip thrust 5 x 5 reps 3 min
Hold for 5 seconds at the top during each repition. If you reach 5 reps with a
certrain weight, increase the weights! y

Core dynamics

L-sit to V-sit 3 x 6-10 reps 90 sec Try to keep your legs straight and core activated.
y
Reverse leg raises 3 x 6-10 reps 90 sec Increase with weights if you easily can do 10 reps
y
Lyging leg raises 3 x 6-10 reps 90 sec Increase with weights if you easily can do 10 reps
y
Reverse straddle to full 3 x 20 reps 90 sec Try to keep posterior pelvic tilt
y
Seated Compression Pulses 3 x 20 reps 90 sec
Try to keep your legs straight and place your hands as forward as possible on the
ground y
 Friday
Planche & Handstand (Basics)

Static basic circuit Sets / Reps Rest Notes Video

Tucked planche hold 3 x max sec 90 sec

Try to keep the best form as possible (protacted scapula, straight arms, posterior
pelvic tilt) y
Floor handstand hold 3 x max sec 90 sec Try not to arch your back!
y
Parallettes handstand hold 3 x max sec 90 sec Try not to arch your back!
y
L-sit hold 3 x max sec 90 sec Keep your legs straight and shoulders protracted and depressed!
y
Planche lean on wall hold 3 x max sec 90 sec Lean forward 50% of your max lean position
y

Dynamic basic circuit

Dips 3 x max reps 90 sec Always keep the correct form. Quality before quanity (more reps).
y
Pike push up 3 x max reps 90 sec Look in between your legs and walk forward as much as possible
y
Push ups 3 x max reps 90 sec Always keep the correct form. Quality before quanity (more reps).
y
Tricep extension 3 x max reps 90 sec Grab a bar height on your level, the lower the bar the harder it is
y
Scapula dip 3 x max reps 90 sec
Keep your arms straight and only move with your scapula by pressing into the bar.
Try to create space between your shoulders and neck (traps). y
Scapula push up 3 x max reps 90 sec
Keep your arms straight and only move with your scapula by pressing into the
ground. y
 Program Goals

Planche (static) OAHS (static) Handstand (static)

5 sec straddle planche (good form) 5 sec oahs on 5 fingers 30 sec head tucked in handstand

30 sec adv. Tucked planche (good form) 60 sec wall oahs free (both sides) 30 sec straight bar handstand

60 sec tucked planche (good form) 30 sec supinated handstand

Push (straight arm) Push (bent-arm) Core (static)

5 reps l-sit to handstand 3 reps nose to floor hspu 2 min straddle hollow & superman hold

1 rep negative stalder press 20 sec hs to bent-arm straddle planche hold 2 min v-sit hold

10 reps l-sit to tucked planche 60% bw 5 x 5 weighted dips 2 min 10kg plank hold

Basics Legs (weighted) Legs (explosive)

50 dips - 50 pike push ups - 50 push ups 100kg 5x5 squat 1 backflip

1 min l-sit hold - 1 min planche lean hold 150kg 5x5 deadlift 1 frontflip

2 min parallattes hs - 1 min floor handstand 100kg 5x5 hip thrust 1.30 meter box jump
 Tutorials
Applicable to your program

Title Video
Handstand Progression tutorial y

L-sit to handstand tutorial y

Bent-arm planche tutorial y

Fix banana handstand tutorial y

How to keep Balance in a Handstand? y

Handstand push up for beginners y

 Your Custom Workout Program
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This is the program that Michael currently uses to work to his own goals and based on his own current level.
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 Training Logbook Day 1 | Static Planche & Handstand

Planche hold attempt Assisted planche hold attempt Wall OAHS hold OAHS Hold attempts

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4

Handstand shapes Wall OAHS taps on blocks / /

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
 Training Logbook Day 1 | Dynamic Planche & Handstand

Handstand press Negative Handstand press L-sit to planche Planche lean presses

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4

Planche lean negative Wall lean Dumbell raise Zenetti dumbbell hold /

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
 Training Logbook Day 2 | Legs (explosive)

Backflip practice Front flip practice Box jumps Forward jumps

Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)

Balance Pistol squats Pistol squats Jumping squats /

Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)
 Training Logbook Day 2 | Core statics

Hollow Body Hold straddle Superman Hold straddle V-sit hold PPT Hold

Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)

Plank hold / / /

Datum Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 (Set 4)
 Training Logbook Day 3 | Static Planche & Handstand

Adv. Tucked planche Wall Handstand head-tucked in head-tucked in handstand Straight bar handstand

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4

Supinated grip handstand / / /

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
 Training Logbook Day 3 | Dynamic Planche & Handstand

Handstand pushups Handstand to bent arm planche Weighted dips

Datum Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5

Tucked planche push ups Hindu push ups Psuedo planche push up hold /

Datum Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 (Set 4) Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
 Training Logbook Day 4 | Legs weigthed & Core dynamics

Front / Backsquat Deadlift Hip thrust

Datum Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5

L-sit to V-sit Reverse leg raises Lyging leg raises Reverse straddle to full Seated Compression Pulses

Datum Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
 Training Logbook Day 5 | Basics planche & handstand (push)

Tucked planche hold Floor handstand hold Parallettes handstand hold L-sit hold Planche lean on wall hold

Datum Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Dips Pike push up Push ups Tricep extension Scapula dip Scapula push up

Datum Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
 Training Logbook | Mobility & Flexibility

Shoulder mobility & flexibility (2 times per week) Leg mobility & flexibility (2 times per week)

Datum Done? Time Notes Done? Time Notes