Calisthenics - 3 Days: Training by Sebastian Engström in TrainHeroic

Calisthenics - 3 Days

Moderne Athlete

Gymnastics, Functional Training, Mobility, CrossFit, Combat Sports, Martial Arts, Jiu Jitsu, Tactical / Military, Tactical, First Responders
Coach
Sebastian Engström

Learn the major Calisthenics skills, with smart and progressive training, 3-6 days a week @40-60 min per workouts..

As we introduce intelligent variety and progressions, you will smash through stubborn plateaus, learn the skills you never thought you would be able to do, increase your strength and number of reps, and eventually forge you into an absolute savage on the rings, bars and on your hands.

Our goal is to teach you how to activate all needed muscles, from multiple angles, so you can hold, balance and dominate each desired move. We do this by focusing on proper technique and smart strength building, from the very ground and up. It is essential that you learn the skills and movements at their very core, to then progress over time, so in the long run you will have superior technique and execution.

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MASTER THESE SKILLS
1. Strict Muscle Ups 2. Handstand Variations (HSPU, Walk, Strict) 3. Planche 5. Front & Back Lever 6. Pistol Squats + More
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SMASH PLATEAUS
Increase your strength and number of reps, and eventually forge you into an absolute savage on the rings, bars and on your hands.
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STRUCTURED & PROGRESSIVE
Our goal is to teach you how to activate all needed muscles, from multiple angles, so you can hold, balance and dominate each desired move, by intelligent program design.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Gymnastics Rings // Pull Up Bar
Recommended
Dumbbells or Kettlebells // Plyo Box // Rubber Tube Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A1

Passive Hang - Supinated

3 x 1:00

A2

Lat/Tri Insertion Stretch

3 x 1:00

A3

Diagonal Stretch

3 x 20 @ 0:20

B1

Handstand - Wall Facing Hold

2 x 1:00

B2

Active Pigeon Stretch

2 x 20 @ 0:20

C1

Handstand - Freestanding

3 x 0:10

C2

Handstand - Wall Facing Balance Drill

3 x 0:30

D1

Handstand - Wall Facing Tuck

2 x 0:30

D2

Hollow Hold

2 x 1:00

D3

Single Leg Good Morning

2 x 20 @ 0:10

Wednesday
Week 1 Day 3

A1

Push-Up

2 x 10

A2

Kneeling Squat

2 x 20

B1

Protracted Push-up to Target

2 x 8

B2

Poliquin Step

2 x 40

C1

Ring Dips

2 x 5

C2

Goblet Pistol to Box

2 x 20

D

Dip Balance

3 x 5

E1

Pike Handstand Push-up to Target

2 x 5

E2

Sumo Good Morning - Super Wide

2 x 10 @ 0:30

F1

Strict HSPU

@ 8

F2

Z-Press

2 x 30 @ 1 lb

Friday
Week 1 Day 5

A1

Prone Y's, T's

1 x 10

A2

Scap Push-Up

1 x 20

A3

Ring Row

1 x 5

B

Strict Pull-up - Band Assisted

2 x 8

C

False Grip Ring Pull-up

3 x 5

D

Kipping Pull-up with Shirt Between Feet

3 x 6

E1

Active Hollow to Tight Arch Hang with Shirt Between Feet

2 x 5

E2

DB Cuban Rotations

2 x 8

E3

Hollow Rock

2 x 40

F

Toes to Bar - Strict

1 x 30

Coach
coach-avatar Sebastian Engström

Gymnastics and mindset enthusiast, with his origins in Sweden, Germany & California. Dedicated and detailed oriented. An obsession about high performance expressed via his podcast "Safina", where we explore the next generation of high performance, from physical to mental, and interview: top athletes, coaches, game changers, moguls, mavericks and trailblazers.

The Proof
verified-athlete-avatar KIM AMB

Olympic Javelin Thrower 8x Swedish Champ

Verified Athlete

"The program brings together hard to find and intelligent layers of training that I've been looking for!"

verified-athlete-avatar KYLE KINGSBURY

UFC MMA Fighter (Former)

Verified Athlete

"It digs deep! Not just my body is feeling the improvement, but also my mind."

Join Your Virtual Gym

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Calisthenics - 3 Days
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Calisthenics - 3 Days
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Calisthenics - 3 Days
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Calisthenics - 3 Days