Everything I have documented so far.

Seven movements, in order, thirty to sixty seconds each. No equipment except a bar. It isn't a workout and shouldn't be treated like one.

The seven

1. 1 Hop around and warm up Unstructured. Let the stiffness announce itself.
2. 2 Dead hang Switching between passive and active inside the same hang.
3. 3 Shoulder and wrist rotations Slow circles, then loaded extension and flexion.
4. 4 Upward dog into puppy pose Same place, opposite directions.
5. 5 Deep squat into deep lateral lunges The position we lost to chairs.
6. 6 Hamstring stretches Hinge from the hip, not the spine.
7. 7 Calf stretches and ankle movements Ankles are the deep squat.

This one isn't written yet. It's the work that came before everything else here: getting on the bar every day, loading the wrists, and letting the tendons catch up.

Chapter list to come.

Getting over the bar without throwing yourself at it. The transition is the part nobody trains.

The chapters

1. 1 Pull-Up Foundation Strict pull-up strength, full range, no kip.
2. 1.5 Explosive Pull (Chest-to-Bar) Pulling higher and faster than a standard pull-up.
3. 2 False Grip & Transition Drill Grip change, and getting the wrist and elbow over the bar.
4. 2.5 Negative Muscle-Up Controlled lowering from support back to hang.
5. 3 Strict Muscle-Up Full movement, no kip, no momentum.

The module this whole guide started from. It begins with hanging and ends with your body straight and level under the bar.

The chapters

1. 1 Dead Hang Active hang, shoulder engagement, grip endurance.
2. 1.5 Knee Raises Holding the active position while the lower body moves.
3. 2 Front Lever Tuck Rolling the torso to horizontal, tucked.
4. 2.5 Advanced Tuck Front Lever Knees travel away from the chest, lengthening the lever.
5. 3 Straddle Front Lever Legs open, first real lengthening of the lever arm.
6. 3.5 Single-Leg Front Lever One leg extended, one tucked. Bridges straddle to half-lay.
7. 4 Half-Lay Front Lever Legs together, bent at the hip.
8. 5 Full Front Lever Straight body, full extension.

Balance first, pressing second. The wall stays until it isn't doing anything for you.

The chapters

1. 1 Frog Stand (Crow Pose) Shifting your centre of gravity over your palms.
2. 1.5 Wall Handstand Hold The same stacking taken fully inverted.
3. 2 Pike Push-Up The overhead pressing pattern, grooved on the ground first.
4. 2.5 Wall-Assisted Negative HSPU Controlled lowering from handstand to a head touch.
5. 3 Partial-Range Wall HSPU Pressing back up through a shortened range.
6. 3.5 Full Wall HSPU Full range, wall-supported.
7. 4 Freestanding Kick-Up Practice Balance without the wall, no pressing yet.
8. 5 Freestanding HSPU Full movement, no wall.

The only module that starts on your feet. Ankles decide most of it, and both sides have to match.

The chapters

1. 1 Bodyweight Squat & Ankle Mobility Depth, dorsiflexion, foundational squat pattern.
2. 1.5 Rear-Foot-Elevated Split Squat Single-leg loading before balance becomes the limiter.
3. 2 Box Pistol Squat Assisted depth, sitting to a box.
4. 2.5 Negative Pistol Squat Controlled eccentric to full depth.
5. 3 Assisted Pistol Squat Band or counterweight-assisted full rep.
6. 4 Full Pistol Squat Unassisted, full range.

Everything moves to the hands. Wrists and straight-arm strength come first, and they take longer than you expect.

The chapters

1. 1 Straight-Arm Support & Wrist Prep Loading the wrists and shoulders in a locked-arm plank.
2. 1.5 Scapular Protraction Pushing the shoulder blades apart under straight arms.
3. 2 Tuck Planche Lean Frog-stance lean forward, weight shifting into the hands.
4. 2.5 Tuck Planche Knees tucked, feet off the ground.
5. 3 Advanced Tuck Planche Hips higher, knees pulled tighter to the chest.
6. 3.5 Straddle Planche Lean Legs opening, lean deepens.
7. 4 Straddle Planche Legs open, body near-horizontal.
8. 5 Full Planche Legs together, full extension.