The Best Calisthenics & Handstand App Just Got Even better!

Apr 9

Biased!? Perhaps, but I am very proud of what this app “The Movement Trybe” has turned into and what my students have achieved.

It has been over a year since I launched my calisthenics and handstand training app. The app contains handstand programs, bodyweight strength programs, acrobatics programs as well as combinations of handstand and calisthenics programs.

A lot has happened since since the release of The Movement Trybe App. The content inside the fitness app has both improved and expanded. There are now 40+ different calisthenics, handstand and movement programs, 100+ workouts and 1200+ exercises and progressions. Some may ask what the point of having such a vast library of calisthenics and handstand progressions, drills and exercises is? The reason is quite simply to ensure progressive overload and step wise progress - making sure the risk of stagnation is minimised.

Check out the video summary of the latest additions to the app

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Real Calisthenics and Handstand Progress

Don’t take my word for it, I think the progress of the students in the app speaks for itself:

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Calisthenics & Handstand Programs

Check out the current overview of the contents within the bodyweight fitness app.

40+ Programs
100+ Workouts
1000+ Exercises, drills and progressions

The currently available Calisthenics, Bodyweight strength, handstand and acrobatics programs in the app.

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Bodyweight Strength & Calisthenics Programs

There are currently 13 bodyweight strength and calisthenics programs available. The “Bodyweight FOUNDATIONS” is a beginners program and the “Bodyweight STRONG” and “Bodyweight SKILLED” is intermediate and advanced programs available in 3 different splits.

The Full Body Split

This exercises your whole body each time. The “Bodyweight FOUNDATIONS” program also uses this training split. The programs using this split usually has a weekly volume of 3 workouts per week.

The Push/Pull Split

This split usually have two main categories of workouts - Push workouts, emphasising exercises such as push-up- and planche like exercises, and pull workouts emphasising exercises such as pull-ups, rows and front lever type exercises. Core training is usually split in abs and lower back where abs are done on pull days and lower back on push days. Depending on the program, there may be an addition leg day, or lower body calisthenics work may be included in either the push, or pull workout. The programs using this split usually has a weekly training volume of 5-6 workouts per week.

The Straight Arm/Bent Arm Split

Using a straight arm/bent arm split can be very intense and is not recommended for beginners. This split usually have two main categories of workouts - Straight arm workouts, emphasising exercises such as planche, front lever, back lever human flag etc., and bent arm workouts emphasising exercises such as pull-ups, rows and push-ups etc. Core training is usually done on straight arm days. Depending on the program, there may be an addition leg day, or lower body calisthenics work may be included bent arm, or straight arm workout. The programs using this split usually has a weekly training volume of 6 workouts per week and up to 30-40 sets per muscle group per week.

Bodyweight & Calisthenics Hypertrophy Program

This program is recommended if you already have the foundations in place for bodyweight strength and want to focus on building muscle. If you want to focus on skills as well, it is recommended to change out one workout a week (of your choice) with one of the Skill workouts (found in workout library)

This calisthenics hypertrophy program is available in a push/pull/leg split and a full body split.

Handstand Programs

The handstand programs have 6 different main levels:

Handstand 1 - Complete beginner, from ZERO to your first wall assisted handstand and freestanding headstand.
Handstand 2 - Beginner-intermediate, From wall assisted handstand to your first 10 seconds free standing handstand, your first shapes and consistent entries
Handstand 3 - Intermediate-Advanced, From 10 seconds free standing handstand to 60+ seconds freestanding handstand, advanced shapes and entries.
One Arm Handstand 1 (Foundations) - Learning the OAHS position, getting strong fro the OAHS and general one arm awareness.
One Arm Handstand 2 (Balance) - Learning to balance the OAHS (3-10 seconds), efficient entries and the first OAHS shapes.
One Arm Handstand 3 (Balance) - Consisitent OAHS balance (10+ seconds), Intermediate OAHS shapes and entries.

At current time, only Handstand 1-3 and OAHS 1 are offered, but continuous development are ongoing.

Single Skill Programs & Workouts

Single skill Programs focus on training for single calisthenics and bodyweight strength skills, or handstand, acrobatics or mobility related skills. In addition to the programs, all single skills also have modules accessible. A module is a workout focusing on only one skill. These modules can be combined, mixed and matched to create your own workouts and programs specific to your own goals.

The following single skill programs can currently be found in the app:

Slow Muscle-Up

Intermedate Bodyweight strength, single skill program for the slow muscle-up. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prereqs: minimum 5-10 pull-ups. Goal: Slow muscle-up

90 Degree Push-up

90 degree handstand push-up program and module/workout

Attacks the 90° push-up from 3 different directions. It is an advanced workout. Prerequisites are pike push-up and you either need to have or intend to have a good handstand (10s+ consistent holds).

Explosive Muscle-Up

Intermediate Bodyweight strength, single skill program for the explosive muscle-up. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisites: minimum 5-10 pull-ups. Goal: explosive muscle-up

Press To Handstand

Intermediate hand balancing/strength single skill program for the handstand press. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisites: Freestanding handstand. Goal: press to handstand.

Tuck Planche

beginner single skill strength program for the tuck planche. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisite: None. Goal: Tuck Planche

Full Planche

Intermediate-advanced single skill strength program for the planche. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisite: tuck planche minimum 10 seconds. Goal: straddle planche, full planche, core strength & planche press

Tuck Front Lever

Beginner single skill strength program for the tuck front lever. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisite: None. Goal: Tuck Front Lever & Core Strength

Full Front Lever

Intermediate-advanced single skill strength program for the front lever. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisites: tuck front lever minimum 10 seconds. Goal: straddle front lever, full front lever, core strength & front lever raises

Back Lever

Beginner single skill strength program for the back lever. General warm-up is not included in workouts of single skill programs. Prerequisites: None. Goal: back lever, core strength & back lever raises

Handstand Push-Up

beginner-Intermediate single skill strength program for the handstand push-up. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisites: 10 push-ups. Goal: Handstand Push-Ups

Human Flag

Wall assisted one arm support & one arm hangs recommended as prerequisites. Use Human Flag Prep Module, or single skill program to gain the recommended prerequisites. This single skill program contains direct work for the human flag and the goal is to learn the human flag.

Human Flag Prep

No pre requisites. This single skill program will prepare you for working on the human flag. It is important that a certain amount of shoulder strength and stability is in place before starting direct human flag work with the Human Flag Module, or single skill program to prevent injuries.

Hollow Back Handstand + upper body mobility program Level 3

advanced Upper body mobility program for advanced hand balancing mobility. The program suggests a 3/2 days a week schedule, but you can feel free to make it a 3 times a week, or 2 times a week programs to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisites: Freestanding handstand, thoracic bridge. Goal: Hollow back handstand, Manna & handstand flags

Thoracic bridge Program + upper body mobility Level 2

Intermediate Upper body mobility program for handstand relevant spine and shoulder flexibility and mobility. The program suggests an alternate 3/2 d/week schedule, but feel free to make it 2, or 3 d/week to suit your schedule. General warm-up is not included in workouts of single skill programs. Prerequisites: wall supported handstand. Goals: thoracic bridge, Manna & spine lateral flexion mobility

Other Programs

Acrobatics Programs

The acrobatics programs introduces the most basic acrobatic elements and draws inspiration from traditional gymnastics and triciking. Prerequisites: None. The Goal is to develop handstand rolls, kip-up, to learn basic off axis acrobatics elements from tricking, to get comfortable with bar tricks, learn to flip and improve jumping technique.

Enough reading! Get started using the app!

Now, if you’re still not convinced that this is the best calisthenics app, feel free to check out all the reviews from the more thousands of people who tried the app so far.

Sondre Berg