StretchLearn Course

Your Body Is the Gym

Master bodyweight strength through five progressive skill tracks — no equipment, no excuses.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Calisthenics is a complete strength system built on mastering your own bodyweight across five movement patterns: push, pull, squat, hinge, and core. This course teaches beginners how to assess their starting point, select the right regression for each skill, and advance safely using volume, leverage, and tempo manipulation. You will finish with a personalised 3-day program and clear benchmarks for progressing to intermediate skills like full pull-ups, dips, pike push-ups, and the dragon flag.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Identify the five calisthenics movement patterns and assess your baseline level in each

Apply regression-to-mastery logic to select appropriate exercise variations at your current ability

Execute safe technique for wall push-ups through archer push-ups, dead hangs through negative pull-ups, and squat progressions

Design a 3-day beginner calisthenics program using volume, rest, and weekly load progression

Use RPE and rep-range targets to auto-regulate training intensity without a spotter

Track skill milestones and identify when to advance to the next progression step

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Movement Patterns and the Regression Ladder

Understand the five foundational movement patterns, why regression-to-mastery beats random exercise selection, and how to assess where you sit on each skill track today.

3 lessons

The Five Patterns — What They Are and Why They MatterContent · 45 min

Preview Enabled

Regression Logic — Finding Your Starting PointContent · 45 min

LMS Access

Assessing Mobility Limits That Block Skill ProgressContent · 45 min

LMS Access

Module 2

Module 2: Push and Pull Tracks

Build horizontal and vertical pushing strength alongside the pulling foundation — dead hangs, scapular pull-ups, negative reps, and first full pull-up — using clear technique cues and graded volume.

3 lessons

The Push Track — Wall to Full Push-UpContent · 45 min

LMS Access

Dead Hang to Negative Pull-UpContent · 45 min

LMS Access

Pike Push-Up and the Vertical Push TrackContent · 45 min

LMS Access

Module 3

Module 3: Squat, Hinge, and Core Tracks

Build lower-body strength through the squat and hinge progressions while developing the anti-extension, anti-rotation, and lateral core stability needed for all calisthenics skills.

3 lessons

Squat Progression — Bodyweight Squat to Bulgarian Split SquatContent · 45 min

LMS Access

Hinge Track — Nordic Curl Preparation and Single-Leg HingeContent · 45 min

LMS Access

Core Track — Hollow Body, Plank, and Anti-RotationContent · 45 min

LMS Access

Module 4

Module 4: Programming, Recovery, and Progress Tracking

Build your personal 3-day beginner calisthenics program, understand how sleep and nutrition interact with bodyweight training, and set up the tracking habits that make consistent progress predictable.

3 lessons

Building Your 3-Day Beginner ProgramContent · 45 min

LMS Access

Progressive Overload Without WeightsContent · 45 min

LMS Access

Tracking, Deloads, and Long-Term ProgressContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

calisthenicsbodyweight trainingstrength trainingprogressive overloadpush-upspull-upssquatscore training