: Holding positions like the hollow body, plank, and support holds.

: Tuck L-sits, crow poses (frog stands), and skin-the-cats to build spatial awareness. Key Benchmarks for Foundations

The "Foundation" level is not just about doing repetitions; it is about building the biological structural integrity required for advanced skills like the planche or muscle-up.

: Developing the ability to protract, retract, elevate, and depress the shoulder blades, which is the "secret" to high-level calisthenics. Structure & Progression

: Emphasizes preparing the wrists, elbows, and shoulders for the high stress of static holds.

: High-volume basics to build muscle and endurance.