Muscle Up Mastery

Master your first muscle up!!

What you'll learn

How to Muscle up step by step

Body control

Calisthenics skill

Advanced strength

Requirements

Pull up bar

Low pull up bar

Resistance band

Motivation

Description

Hello, I'm Daisuke Hiramatsu.Do you want to know how to master the muscle up in just a few months? I'd like to introduce you to my new program, "Muscle Up Mastery".In this program, I provide a step-by-step guide to effectively achieve the muscle up. From the basics to advanced techniques, you'll learn strategies and tips to ensure steady progress.Why This Program?While many trainees attempt the muscle up, few truly understand the intricacies and nuances that lead to flawless execution. This program isn't just a series of exercises; it's a comprehensive roadmap designed to transform your approach to the muscle up, from understanding its biomechanics to mastering its technique.What Sets This Program Apart?The combination of my personal experience, a deep understanding of body mechanics, and a passion for teaching culminates in a course that's both effective and engaging. I've distilled years of learning and teaching into a concise program, ensuring you don't just perform a muscle up, but truly master it.Embark on a transformative journey that goes beyond just a physical exercise. The muscle up is not only a testament to one's physical prowess but also a symbol of dedication, perseverance, and growth. With me by your side, you're not just learning a move; you're adopting a mindset.Let's redefine limits and soar to new calisthenic heights together!

Overview

Section 1: Introduction

Lecture 1 Welcome to the muscle up program!

Lecture 2 2 types of muscle up

Lecture 3 Common mistakes

Lecture 4 The elements of muscle up

Lecture 5 About Program Levels

Section 2: Techniques

Lecture 6 Swing/Momentum

Lecture 7 Transition/Jump muscle up

Lecture 8 Kipping

Section 3: Level1 : Week1 - Day1

Lecture 9 Warm up 1

Lecture 10 Warm up 2

Lecture 11 Pull up ( 8 reps X 3 sets )

Lecture 12 Dips ( 8 reps X 3 sets )

Lecture 13 Australian pull up ( 8 reps X 3 sets )

Lecture 14 Push up ( 8 reps X 3 sets )

Lecture 15 Hanging knee raise ( 8 reps X 3 sets )

Lecture 0 Active rest

Section 4: Level1 : week1 - day3

Lecture 16 Warm up 1

Lecture 17 Warm up 2

Lecture 18 Pull up ( 9 reps X 3 sets )

Lecture 19 Dips ( 9 reps X 3 sets )

Lecture 20 Australian pull up ( 9 reps X 3 sets )

Lecture 21 Push up ( 9 reps X 3 sets )

Lecture 22 Hanging knee raise ( 9 reps X 3 sets )

Lecture 0 Active rest

Section 5: Level1 : week1 - day5

Lecture 23 Warm up 1

Lecture 24 Warm up 2

Lecture 25 Pull up ( 10 reps X 3 sets )

Lecture 26 Dips ( 10 reps X 3 sets )

Lecture 27 Australian pull up ( 10 reps X 3 sets )

Lecture 28 Push up ( 10 reps X 3 sets )

Lecture 29 Hanging knee raise ( 10 reps X 3 sets )

Lecture 0 Active rest

Section 6: Level1 : week2 - day1

Lecture 30 Warm up 1

Lecture 0 Warm up 2

Lecture 31 Pull up ( 11 reps X 3 sets )

Lecture 32 Dips ( 11 reps X 3 sets )

Lecture 33 Australian pull up ( 11 reps X 3 sets )

Lecture 0 Push up ( 11 reps X 3 sets )

Lecture 34 Hanging knee raise ( 11 reps X 3 sets )

Lecture 0 Active rest

Section 7: Level1 : week2 - day3

Lecture 35 Warm up 1

Lecture 36 Warm up 2

Lecture 37 Pull up ( 12 reps X 3 sets )

Lecture 38 Dips ( 12 reps X 3 sets )

Lecture 39 Australian pull up ( 12 reps X 3 sets )

Lecture 40 Push up ( 12 reps X 3 sets )

Lecture 41 Hanging knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 8: Level1 : week2 - day5

Lecture 42 Warm up 1

Lecture 43 Warm up 2

Lecture 44 Pull up ( 13 reps X 3 sets )

Lecture 0 Dips ( 13 reps X 3 sets )

Lecture 45 Australian pull up ( 13 reps X 3 sets )

Lecture 46 Push up ( 13 reps X 3 sets )

Lecture 47 Hanging knee raise ( 13 reps X 3 sets )

Lecture 0 Active rest

Section 9: Level1 : Week3 - day1

Lecture 48 Warm up 1

Lecture 49 Warm up 2

Lecture 50 Chest to bar pull up ( 5 reps X 3 sets )

Lecture 51 Straight bar dips ( 8 reps X 3 sets )

Lecture 52 Negative muscle up ( 3 reps X 3 sets )

Lecture 53 Diamond push up ( 8 reps X 3 sets )

Lecture 54 Hanging leg raise ( 8 reps X 3 sets )

Lecture 0 Active rest

Section 10: Level1 : week3 - day3

Lecture 55 Warm up 1

Lecture 56 Warm up 2

Lecture 57 Chest to bar pull up ( 5-6 reps X 3 sets )

Lecture 58 Straight bar dips ( 9 reps X 3 sets )

Lecture 59 Negative muscle up ( 3-4 reps X 3 sets )

Lecture 60 Diamond push up ( 9 reps X 3 sets )

Lecture 61 Hanging leg raise ( 9 reps X 3 sets )

Lecture 0 Active rest

Section 11: Level1 : week3 - day5

Lecture 62 Warm up 1

Lecture 63 Warm up 2

Lecture 64 Chest to bar pull up ( 6 reps X 3 sets )

Lecture 65 Straight bar dips ( 10 reps X 3 sets )

Lecture 66 Negative muscle up ( 4 reps X 3 sets )

Lecture 67 Diamond push up ( 10 reps X 3 sets )

Lecture 68 Hanging leg raise ( 10 reps X 3 sets )

Lecture 0 Active rest

Section 12: Level1 : week4 - day1

Lecture 69 Warm up 1

Lecture 70 Warm up 2

Lecture 71 Chest to bar pull up ( 6-7 reps X 3 sets )

Lecture 72 Straight bar dips ( 11 reps X 3 sets )

Lecture 73 Negative muscle up ( 4-5 reps X 3 sets )

Lecture 74 Diamond push up ( 11 reps X 3 sets )

Lecture 75 Hanging leg raise ( 11 reps X 3 sets )

Lecture 0 Active rest

Section 13: Level1 : week4 - day3

Lecture 76 Warm up 1

Lecture 77 Warm up 2

Lecture 78 Chest to bar pull up ( 7 reps X 3 sets )

Lecture 79 Straight bar dips ( 12 reps X 3 sets )

Lecture 80 Negative muscle up ( 5 reps X 3 sets )

Lecture 81 Diamond push up ( 12 reps X 3 sets )

Lecture 82 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 14: Level1 : week4 - day5

Lecture 83 Warm up 1

Lecture 0 Warm up 2

Lecture 84 Chest to bar pull up ( 7-8 reps X 3 sets )

Lecture 85 Straight bar dips ( 13 reps X 3 sets )

Lecture 86 Negative muscle up ( 5-6 reps X 3 sets )

Lecture 87 Diamond push up (13 reps X 3 sets )

Lecture 88 Hanging leg raise ( 13 reps X 3 sets )

Lecture 0 Active rest

Section 15: Level1 : week5 - day1

Lecture 89 Warm up 1

Lecture 90 Warm up 2

Lecture 91 Chest to bar pull up ( 8 reps X 3 sets )

Lecture 92 Jump muscle up explanation

Lecture 93 Jump muscle up ( 3 reps X 3 sets )

Lecture 94 Pull up ( 8 reps X 3 sets )

Lecture 95 Straight bar dips ( 15 reps X 3 sets )

Lecture 96 Australian pull up ( 12 reps X 3 sets )

Lecture 97 Leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 16: Level1 : week5 - day3

Lecture 98 Warm up 1

Lecture 99 Warm up 2

Lecture 100 Chest to bar pull up ( 8 reps X 3 sets )

Lecture 101 Jump muscle up explanation

Lecture 102 Jump muscle up ( 3-4 reps X 3 sets )

Lecture 103 Pull up ( 8-9 reps X 3 sets )

Lecture 104 Straight bar dips ( 15 reps X 3 sets )

Lecture 105 Australian pull up ( 12 reps X 3 sets )

Lecture 106 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 17: Level1 : week5 - day5

Lecture 107 Warm up 1

Lecture 108 Warm up 2

Lecture 109 Chest to bar pull up ( 8 reps X 3 sets )

Lecture 110 Jump muscle up explanation

Lecture 111 Jump muscle up ( 4 reps X 3 sets )

Lecture 112 Pull up ( 8-9 reps X 3 sets )

Lecture 113 Straight bar dips ( 15 reps X 3 sets )

Lecture 114 Australian pull up ( 12 reps X 3 sets )

Lecture 115 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 18: Level1 : week6 - day1

Lecture 116 Warm up 1

Lecture 117 Warm up 2

Lecture 118 Chest to bar pull up ( 8-9 reps X 3 sets )

Lecture 119 Jump muscle up explanation

Lecture 120 Jump muscle up ( 4-5 reps X 3 sets )

Lecture 121 Pull up ( 8-9 reps X 3 sets )

Lecture 122 Straight bar dips ( 15 reps X 3 sets )

Lecture 123 Australian pull up ( 12 reps X 3 sets )

Lecture 0 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 19: Level1 : week6 - day3

Lecture 124 Warm up 1

Lecture 125 Warm up 2

Lecture 126 Chest to bar pull up ( 8-9 reps X 3 sets )

Lecture 127 Jump muscle up explanation

Lecture 128 Jump muscle up ( 5 reps X 3 sets )

Lecture 129 Pull up ( 9 reps X 3 sets )

Lecture 130 Straight bar dips ( 15 reps X 3 sets )

Lecture 131 Australian pull up ( 12 reps X 3 sets )

Lecture 132 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 20: Level1 : week6 - day5

Lecture 133 Warm up 1

Lecture 134 Warm up 2

Lecture 135 Chest to bar pull up ( 8-9 reps X 3 sets )

Lecture 136 Jump muscle up explanation

Lecture 137 Jump muscle up ( 5-6 reps X 3 sets )

Lecture 138 Pull up ( 9-10 reps X 3 sets )

Lecture 139 Straight bar dips ( 15 reps X 3 sets )

Lecture 140 Australian pull up ( 12 reps X 3 sets )

Lecture 141 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 21: Level2 : week1 - day1

Lecture 142 Warm up 1

Lecture 143 Warm up 2

Lecture 144 Swing drill explanation

Lecture 145 Band assisted high pull up ( 3 reps X 3 sets )

Lecture 146 Swing drill ( 5 reps X 3 sets )

Lecture 147 Jump muscle up ( 6 reps X 3 sets )

Lecture 148 Australian pull up ( 12 reps X 3 sets )

Lecture 149 Diamond push up ( 12 reps X 3 sets )

Lecture 150 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 22: Level2 : week1 - day3

Lecture 151 Warm up 1

Lecture 152 Warm up 2

Lecture 153 Swing drill explanation

Lecture 154 Band assisted high pull up ( 3 reps X 3-4 sets )

Lecture 155 Swing drill ( 5 reps X 3 sets )

Lecture 156 Jump muscle up ( 6 reps X 3 sets )

Lecture 157 Australian pull up ( 12 reps X 3 sets )

Lecture 158 Diamond push up ( 12 reps X 3 sets )

Lecture 159 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 23: Level2 : week1 - day5

Lecture 160 Warm up 1

Lecture 161 Warm up 2

Lecture 162 Swing drill explanation

Lecture 163 Band assisted high pull up ( 3-4 reps X 3 sets )

Lecture 164 Swing drill ( 5 reps X 3 sets )

Lecture 165 Jump muscle up ( 6-7 reps X 3 sets )

Lecture 166 Australian pull up ( 12 reps X 3 sets )

Lecture 167 Diamond push up ( 12 reps X 3 sets )

Lecture 168 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 24: Level2 : week2 - day1

Lecture 169 Warm up 1

Lecture 170 Warm up 2

Lecture 171 Swing drill explanation

Lecture 172 Band assisted high pull up ( 4 reps X 3 sets )

Lecture 173 Swing drill ( 5 reps X 3 sets )

Lecture 174 Jump muscle up ( 7 reps X 3 sets )

Lecture 175 Australian pull up ( 12 reps X 3 sets )

Lecture 176 Diamond push up ( 12 reps X 3 sets )

Lecture 177 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 25: Level2 : week2 - day3

Lecture 178 Warm up 1

Lecture 179 Warm up 2

Lecture 180 Swing drill explanation

Lecture 181 Band assisted high pull up ( 4-5 reps X 3 sets )

Lecture 182 Swing drill ( 5 reps X 3 sets )

Lecture 183 Jump muscle up ( 7 reps X 3 sets )

Lecture 184 Australian pull up ( 12 reps X 3 sets )

Lecture 185 Diamond push up ( 12 reps X 3 sets )

Lecture 186 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 26: Level2 : week2 - day5

Lecture 187 Warm up 1

Lecture 188 Warm up 2

Lecture 189 Swing drill explanation

Lecture 190 Band assisted high pull up ( 5 reps X 3 sets )

Lecture 191 Swing drill ( 5 reps X 3 sets )

Lecture 192 Jump muscle up ( 7 reps X 3 sets )

Lecture 193 Australian pull up ( 12 reps X 3 sets )

Lecture 194 Diamond push up ( 12 reps X 3 sets )

Lecture 195 Hanging leg raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 27: Level2 : week3 - day1

Lecture 196 Warm up 1

Lecture 197 Warm up 2

Lecture 198 High pull up ( 3 reps X 3 sets )

Lecture 199 Jump muscle up ( 5 reps X 3 sets )

Lecture 200 Explosive + negative Australian pull up ( 5 reps X 3 sets )

Lecture 201 Pike push up ( 5 reps X 3 sets )

Lecture 202 Hanging high knee raise ( 8 reps X 3 sets )

Lecture 0 Active rest

Section 28: Level2 : week3 - day3

Lecture 0 Warm up 1

Lecture 203 Warm up 2

Lecture 204 High pull up ( 3-4 reps X 3 sets )

Lecture 205 Jump muscle up ( 5 reps X 3 sets )

Lecture 206 Explosive + negative Australian pull up ( 5-6 reps X 3 sets )

Lecture 207 Pike push up ( 5-6 reps X 3 sets )

Lecture 208 Hanging high knee raise ( 8-9 reps X 3 sets )

Lecture 0 Active rest

Section 29: Level2 : week3 - day5

Lecture 209 Warm up 1

Lecture 210 Warm up 2

Lecture 211 High pull up ( 4 reps X 3 sets )

Lecture 212 Jump muscle up ( 6 reps X 3 sets )

Lecture 213 Explosive + negative Australian pull up ( 6 reps X 3 sets )

Lecture 214 Pike push up ( 6 reps X 3 sets )

Lecture 215 Hanging high knee raise ( 9 reps X 3 sets )

Lecture 0 Active rest

Section 30: Level2 : week4 - day1

Lecture 216 Warm up 1

Lecture 217 Warm up 2

Lecture 218 High pull up ( 3 reps X 4 sets )

Lecture 219 Jump muscle up ( 6 reps X 3 sets )

Lecture 220 Explosive + negative Australian pull up ( 7 reps X 3 sets )

Lecture 221 Pike push up ( 6 reps X 3 sets )

Lecture 222 Hanging high knee raise ( 9 reps X 3 sets )

Lecture 0 Active rest

Section 31: Level2 : week4 - day3

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 223 High pull up ( 3-4 reps X 4 sets )

Lecture 224 Jump muscle up ( 6 reps X 3 sets )

Lecture 225 Explosive + negative Australian pull up ( 8 reps X 3 sets )

Lecture 226 Pike push up ( 6-7 reps X 3 sets )

Lecture 227 Hanging high knee raise ( 10 reps X 3 sets )

Lecture 0 Active rest

Section 32: Level2 : week4 - day5

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 228 High pull up ( 4 reps X 4 sets )

Lecture 229 Jump muscle up ( 6 reps X 3 sets )

Lecture 230 Explosive + negative Australian pull up ( 8 reps X 3 sets )

Lecture 231 Pike push up ( 7 reps X 3 sets )

Lecture 232 Hanging high knee raise ( 10-12 reps X 3 sets )

Lecture 0 Active rest

Section 33: Level2 : week5 - day1

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 233 Band assisted muscle up attempt ( 4 sets )

Lecture 234 High pull up ( 3 reps X 5 sets )

Lecture 235 Pull up ( 6 reps X 3 sets )

Lecture 236 Straight bar dips ( 8 reps X 3 sets )

Lecture 237 Hanging high knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 34: Level2 : week5 - day3

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 238 Band assisted muscle up attempt ( 4 sets )

Lecture 239 High pull up ( 3 reps X 5 sets )

Lecture 240 Pull up ( 6-7 reps X 3 sets )

Lecture 241 Straight bar dips ( 8-9 reps X 3 sets )

Lecture 242 Hanging high knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 35: Level2 : week5 - day5

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 243 Band assisted muscle up attempt ( 4 sets )

Lecture 244 High pull up ( 3-4 reps X 5 sets )

Lecture 245 Pull up ( 7 reps X 3 sets )

Lecture 246 Straight bar dips ( 9 reps X 3 sets )

Lecture 247 Hanging high knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 36: Level2 : week6 - day1

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 248 Kipping explanation

Lecture 249 Kipping muscle up attempt ( 1 rep X 4-5 sets )

Lecture 250 Band assisted muscle up ( 4 sets )

Lecture 251 High pull up ( 4 reps X 5 sets )

Lecture 252 Pull up ( 8 reps X 3 sets )

Lecture 253 Straight bar dips ( 10 reps X 3 sets )

Lecture 254 Hanging high knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 37: Level2 : week6 - day3

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 255 Kipping explanation

Lecture 256 Kipping muscle up attempt ( 1 rep X 5 sets )

Lecture 257 Band assisted muscle up ( 3 reps X 5 sets )

Lecture 258 High pull up ( 4 reps X 5 sets )

Lecture 259 Pull up ( 8 reps X 3 sets )

Lecture 260 Straight bar dips ( 11 reps X 3 sets )

Lecture 261 Hanging high knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 38: Level2 : week6 - day5

Lecture 0 Warm up 1

Lecture 0 Warm up 2

Lecture 262 Kipping explanation

Lecture 263 Kipping muscle up attempt ( 1 rep X 5 sets )

Lecture 264 Band assisted muscle up ( 3 reps X 5 sets )

Lecture 265 High pull up ( 4-5 reps X 7 sets )

Lecture 266 Pull up ( 8 reps X 3 sets )

Lecture 267 Straight bar dips ( 12 reps X 3 sets )

Lecture 268 Hanging high knee raise ( 12 reps X 3 sets )

Lecture 0 Active rest

Section 39: Level3 : week1 - day1

Lecture 269 Warm up 1

Lecture 270 Warm up 2

Lecture 271 Muscle up ( 3 sets )

Lecture 272 High pull up ( 5 reps x 3 sets )

Lecture 273 Deep dips ( 5-8 reps x 3 sets )

Lecture 274 L-sit pull up ( 4-6 reps x 3 sets )

Lecture 275 Australian pull up ( 12 reps x 3 sets )

Lecture 276 Push up ( Max x 3 sets )

Section 40: Level3 : Week1 - day2

Section 41: Level3 : week1 - day3

Lecture 278 Warm up 1

Lecture 279 Warm up 2

Lecture 280 Muscle up ( 3 sets )

Lecture 281 High pull up ( 5 reps x 3 sets )

Lecture 282 Deep dips ( 5-8 reps x 3 sets )

Lecture 283 L-sit pull up ( 4-6 reps x 3 sets )

Lecture 284 Australian pull up ( 12 reps x 3 sets )

Lecture 285 Push up ( Max x 3 sets )

Section 42: Level3 : week1 - day4

Section 43: Level3 : week1 - day5

Lecture 287 Warm up 1

Lecture 288 Warm up 2

Lecture 289 Muscle up ( 3 sets )

Lecture 290 High pull up ( 5 sets x 3 sets )

Lecture 291 Deep dips ( 5-8 reps x 3 sets )

Lecture 292 L-sit pull up ( 4-6 reps x 3 sets )

Lecture 293 Australian pull up ( 12 reps x 3 sets )

Lecture 294 Push up ( Max x 3 sets )

Section 44: Level3 : week 1 - day6,7

Section 45: Level3 : week2 - day1

Lecture 296 Warm up 1

Lecture 297 Warm up 2

Lecture 298 Muscle up ( 4 sets )

Lecture 299 High pull up ( 5 reps x 3 sets )

Lecture 300 Deep dips ( 5-8 reps x 3 sets )

Lecture 301 L-sit pull up ( 5-7 reps x 3 sets )

Lecture 302 Australian pull up ( 12 reps x 3 sets )

Lecture 303 Push up ( Max x 3 sets )

Section 46: Level3 : week2 - day2

Section 47: Level3 : week2 - day3

Lecture 305 Warm up 1

Lecture 306 Warm up 2

Lecture 307 Muscle up ( 4 sets )

Lecture 308 High pull up ( 5 reps x 3 sets )

Lecture 309 Deep dips ( 6-9 reps x 3 sets )

Lecture 310 L-sit pull up ( 5-7 reps x 3 sets )

Lecture 311 Australian pull up ( 12 reps x 3 sets )

Lecture 312 Push up ( Max x 3 sets )

Section 48: Level3 : week2 - day4

Section 49: Level3 : week2 - day5

Lecture 314 Warm up 1

Lecture 315 Warm up 2

Lecture 316 Muscle up ( 4 sets )

Lecture 317 High pull up ( 5 reps x 3 sets )

Lecture 318 Deep dips ( 6-9 reps x 3 sets )

Lecture 319 L-sit pull up ( 5-7 reps x 3 sets )

Lecture 320 Australian pull up ( 12 reps x 3 sets )

Lecture 321 Push up ( Max x 3 sets )

Section 50: Level3 : week2 - day6,7

Section 51: Level3 : week3 - day1

Lecture 323 Warm up 1

Lecture 324 Warm up 2

Lecture 325 Muscle up ( 5 sets )

Lecture 326 High pull up ( 5 reps x 3 sets )

Lecture 327 Deep dips ( 8-12 reps x 3 sets )

Lecture 328 L-sit pull up ( 6-8 reps x 3 sets )

Lecture 329 Australian pull up ( 12 reps x 3 sets )

Lecture 330 Push up ( Max x 3 sets )

Section 52: Level3 : week3 - day2

Section 53: Level3 : week3 - day3

Lecture 332 Warm up 1

Lecture 333 Warm up 2

Lecture 334 Muscle up ( 5 sets )

Lecture 335 High pull up ( 5 reps x 3 sets )

Lecture 336 Deep dips ( 8-12 reps x 3 sets )

Lecture 337 L-sit pull up ( 6-8 reps x 3 sets )

Lecture 338 Australian pull up ( 12 reps x 3 sets )

Lecture 339 Push up ( Max x 3 sets )

Section 54: Level3 : week3 - day4

Section 55: Level3 : week3 - day5

Lecture 341 Warm up 1

Lecture 342 Warm up 2

Lecture 343 Muscle up ( 5 sets )

Lecture 344 High pull up ( 5 reps x 3 sets )

Lecture 345 Deep dips ( 8-12 reps x 3 sets )

Lecture 346 L-sit pull up ( 6-8 reps x 3 sets )

Lecture 347 Australian pull up ( 12 reps x 3 sets )

Lecture 348 Push up ( Max x 3 sets )

Section 56: Level3 : week3 - day6,7

For those who want to learn calisthenics skill,For those who complete beginner calisthenics course,For those who want to learn body control