Take a look at the Advanced calisthenics workout: Musle-ups, hanging leg raises, pistol squats and handstand push-ups... not your average Joe workout, right?
That's where the Intermediate and Beginner workouts come into play - using the progressive steps towards these advanced body weight movements, you can build strength to work towards the advanced movements.
Progressive exercises for the advanced class
Muscle-ups - to work towards your first muscle-up, you need to be confident with the explosive movement on a bar, recommended progression steps include:
Hanging Leg Raises - a real test of your core stability and strength, leg raises are no walk in the park! In order to achieve good form for this advanced exercise, work your way up with these progression steps:
Pistol squats - Tribesports has a bit of a reputation for how much we love squats - in fact there are over 45 different variations to track (see how many you've ticked off your squat list here) but pistol squats can be considered the toughest body weight variation out there. That's why Al's calisthenics workouts use assisted pistol squats and lunges to build up the muscle memory for this peculiar little exercise!
Handstand push-ups - these are rapidly becoming the coolest variation of push-up out there; if you want to master it then progression is key: