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Exploring the Essential Features of “Jeff Cowan – The Ultimate Guide to “
Build insane strength, mad skills and gymnast-like body with progressive Calisthenics.
The most effective bodyweight strength training on Earth
Ready to discover what your body is truly capable of?
How Strong You Really Are?
For years I used to do weight training. I felt strong and I looked big.
One day I was challenged by one of my friends to do a back lever, and miserably I couldn’t even get myself in the right position.
Then, he challenged me to do a Pistol Squat…
Embarrassed, I couldn’t go down much…
Really? I did not have the strength for that? Me? A strong, fitness freak?
Even though I trained for years I lacked simple flexibility, mobility and balance. My big muscles locked my movements and I become a prisoner of them.
Few years later I joined CrossFit and just months into training I ended with a nasty shoulder injury. I pushed too hard. I still love Crossfit but I needed to find a way to train with my injury while still gaining strength. Plus I was sick of being dependent on having a box or a gym to go to.
I needed a change.
That was the time when I truly discovered calisthenics – a lost art of the most effective, natural strength training on earth which is just using bodyweight.
The Un-ending Power of Progressive Calisthenics.
The most effective, natural strength training on Earth
Calisthenics is the art of increasing resistance with only your bodyweight to develop insane strength. Using progressive resistance, similar to weight training, you add difficulty levels across a full range of motion, skill, position, etc
And because calisthenics uses only natural movements, it not only protects and strengthens your joints, but also conditions your body into amazing shape. It builds incredible strength, balance, flexibility, and natural and extreme body control ability
Well-structured progressive calisthenics can give you insane strength gains, muscle growth, and
fat loss while still protecting your joints and conditioning your body—naturally
- Build Strength For Life…
- Develop a Gymnast-like Physique
- Gain Muscles and Lose Fat … Simultaneously
- Strengthen Your Joints, Naturally …
- Become More Flexible, Mobile&Healthy
- Train Anytime … in Any place
I absolutely fell in love. My injury healed, I felt stronger than ever before, I lost all unwanted fat I build a physique of a gymnast I always wanted. And you know what? It was actually so much fun to get out there every day, try new skills, train towards advanced moves not only towards another inch on my bicep. I loved how I become flexible, mobile, how I started developing my balance and all the things I would never even think about with my normal weight training. And I loved how my joints were getting stronger while I was growing older.
But it wasn’t always that way…
Confusion & Years of Experimentation
Although I was making progress it took me years to get to the point where stunts like human flag, planche, one arm pushup or pullups were not impossible anymore.
WHY?
I was making mistakes;
I didn’t know how should I work out
I was getting stuck and had no idea why
I didn’t have enough knowledge;
There was nobody to guide me;
I had no idea how and what to train
My progress was so slow, I was getting demotivated
I was missing a system to follow and get better every day
So I experimented… for years and it was PAINFUL…
And even with programs like Convict Conditioning coming out, it was hard. CC have a very limited number of progressions and do not pay attention to skill work, balance, flexibility and mobility which makes it impossible to progress if you are a beginner (I’ve been there).
I saw on my own skin how
well structured progressive calisthenics can give you insane strength
muscle gains and fat loss while still protecting your joints and conditioning your body.
All naturally. I didn’t need a gym. I Didn’t need a barbell. I don’t need a box. There was just ,me, my body and a bar…
Progressive Calisthenics is straightforward in its principles…yet…
Yet every day I get emails from all of you asking me how to get started. For years I have been teaching and perfecting the art of bodyweight strength training and although there is so much information out there its extremely confusing and unhelpful for somebody who has no previous experience with bodyweight strength training.
That’s why I have created this guide…
So you don’t need to spend years figuring it out… Instead, Just Follow the Proven System For Superhuman Strenght…
Introducing:
The ULTIMATE GUIDE to
Getting Started With Calisthenics
How to Become Insanely Strong, Look like a Gymnast, and Develop All Round Fitness Using Only Your Bodyweight
Step-By-Step, Proven System for Insane Strength, Mobility and Health
Based on a proven system to progress and improve on a daily basis
- Finally, Realistic Step by Step Progression
Unlike any other, our progressions incorporate not only comprehensive number of steps but also take care of mobility, flexibility and skill - Mastery System
Know exactly how and when to progress to the next level safely. No more confusion. Tested and Simple. - Personalised Approach
With this system you assess exactly where you are on progressions and create a personalised program to fit your needs. - Train like a PRO
Train like a PRO with the same system that has transformed thousands of calisthenics enthusiasts. - Injury Prevention
Progressive Calisthenics uniquely train the connective tissue and joints to prevent injury. Many athletes use it also to get back into training safely - Lose Body Fat, Naturally
Training with your own bodyweight gets your body to naturally drop fat while gaining muscles and building strength at the same time - Balance and Control
Train your core for posture, function, performance or to develop a gymnast-like six pack. Many of our exercise progressions work the core in unique ways. - Physique Transformation
Transform your body into a lean, gymnast-like physique and impress your friends.
This system is one of those that comes along once in a generation and is a Game Changer
Ian Mackintosh
Insane Strength?
There is a Road to That.
From Complete Novice to Calisthenics Master. Step-by-Step.
IT All STARTS WITH FUNDAMENTALS
The 8 Fundamental Moves to Master
Being able to perform moves like the human flag and planches requires more than simply phenomenal strength, it also requires flexibility, mobility, balance and skill. It doesn’t matter how strong you are, you’re going to struggle with these moves if you lack the other necessary skills (and quite a bit of practice!) … But if you do it the right way you can achieve strength and skill unlike any other.
That’s why you MUST start with the fundamental movements. Until you’re hitting them consistently you should not progress to any other advanced moves.
Master the fundamentals and they’ll open up any move you want to learn in your advanced calisthenics career
Pistol Squat
Pistol Squat will absolutely challenge your lower body strength and mobility. Paired with hamstring mobility exercises this progression will help you prevent lower body injury and make the most out of your leg power.
See All The Progressions Included:
Shoulderstand Squat
Assisted Squat
Half Squat
Full squat
Close squat
Bulgarian split squats
Begginer Shrimp Squat
Box Squat
Single Leg Box Squat
Box Squat Leg Hanging
Uneven Squat
1/2 one legged squat
Assisted one legged squat/
Balance assisted one legged squats
Weighted one leg squat
PISTOL
Renegade pistols
Intermediate shrimps
Superman squat.
Advanced shrimps.
More advanced Shrimp
The Elevated Shrimp
One Arm Hanging Leg Raises
These are the best way to develop an all-round powerful waist. Hanging develops the grip, shoulders and lats, and forces the serratus muscles around the ribcage to work strongly.
One Arm Pull Up
Nothing builds a massive upper back and lats like pullups do. It’s a prerequisite for all advanced moves.
See All The Progressions Included:
Vertical Pulls
Horizontal Pulls with legs bent
Horizontal Pulls
Dead hang 1 min
Chin over the bar hold
Negative Chin up
Negative Chin up 25
Jackknife pullup/ box assisted
Assisted Pullup (leg or bands
Bent Arm (90 degree) hold
Negative pullup
Half Pullup
Pull Up
Close grip Pullup
Wide grip Pullup
Uneven pullup
Assisted 1 arm Pullup
Assisted 1 arm Pullup Negative
1/2 One Arm pullup
One-Arm Pullup
Bridges
Every single movement in calisthenics will require your spine to be extremely strong. The stronger your spinal muscles, the better you will be at practically any athletic motion. Bridges will make sure that the core is iron strong.
See All The Progressions Included:
Short Bridges
Straight Bridges
Angeled Bridges
Head Bridges
Half Bridges
Full Bridges
Wall Walking down
Wall walking up
Closing bridge
Stand to stand bridge
Handstand Push Up
Handstands will explode your shoulder strength and size and prepare your upper body for virtually anything
See All The Progressions Included:
Wrist Stretches
First Knuckle Walk
Wrist Rock Walk
Fingertip Walk
Static Seated Shoulder Flexion and Static Shoulder Extensions and supine Floor Handstand Flexion
Incline pike pushup
Incline Pike Diamond Pushup
Pike Pushup
Pike Pushup Diamond
Decline pike pushups
Decline pike diamond pushup
Decline Pike Pushup Shoulder Taps
Wall assisted Head Stand
Free Head Stand
Forearm Headstand
Wall Assisted Hand Stand
30 sec Handstand Hold Against the Wall
Handstand Hold Against the Wall + Shrugs
Handstand Shuffle- balance from left to right shuffle
Forearm supported handstand
Handstand stomach to the wall straddle hold
Handstand with stomach to the wall straddle + shoulder taps
Switch, back to the wall shoulder taps
Half Handstand pushup
Handstand Pushup
Wall Handstand Diamond Pushup
Uneven Handstand
Lever Handstand
One arm 1/2 Handstand Pushup
One Arm Handstand Pushup
One Arm Push Up
The easiest pushing movement that activates nearly every muscle in your body, strengthens joints, and trains connective tissue. In addition, it builds up strong and a healthy upper body.
See All The Progressions Included:
Wall Pushup
Incline Pushup
Kneeling Pushup
Half Way Pushup
Normal Pushup
Elbows in Pushup
Diamond Pushup
Wide Grip
Decline Pushups
Decline diamond pushup
Uneven Pushups
Uneven lever pushup
Wall one arm
Incline one-arm
Straddle One Arm Push-Ups
Half One Arm Pushup
One Arm Pushup
Decline one arm pushup
Horizontal Row
Although a fairly advanced move, you should start conditioning your body for it early. It promotes full body control, builds an iron core, and develops a hollow body which is essential for advanced elements.
Plank To Planche
Planks strengthen the body line and they are a great base for lever work including elbow lever and eventually planches
8 Moves?
These 8 moves have been hand picked to build all round physique and strength so you can safely progress further.
Full Body Training
These movements are designed to target every single part of your body and develop an all-around, balanced physique of a gymnast. They will make sure you are ready for anything all over your body
Balance, Mobility & Flexibility Built in.
These fundamentals make sure that along with strength, you are developing balance, mobility, flexibility, and body control. You will need them to be able to perform more advanced moves and to avoid injury.
Pushing and Pulling
Fundamental movements condition your muscles and nervous system to be able to perform pulling and pushing moves effortlessly. This lays the necessary foundation for more advanced moves
Finally, realistic, step-by-step progressions.
The book pays full attention to realistic progress, step by step from the very beginner to advanced, unlike any other book out there. The guidance from the book enabled me to get started and taught me underlying principles needed to succeed. I am six months in, my strength has improved incredibly and I just cancelled my gym membership. Love Calisthenics and Thanks Jeff!
Jeff Freader
Effective and Safe Progressions
Including All The Important Elements: Skill Work, Mobility, Flexibility and Balance
Stop guessing. We’ll tell you EXACTLY what to do so you can focus on your progress.
HOW EXACTLY DOES THE GUIDE WORK?
Follow the personalised, step-by-step system for insane strength
STEP 1. ASSESMENT.
Identifying how strong you currently are …
The book will guide you to identify exactly where you are on each of the progressions and where you need to be to get started depending on your own PERSONAL situation, history, and level of strength.
STEP 2. GAME PLAN
Create a solid action plan based on your goals
After you know how you stack up, we’ll scientifically help you establish the exact number of sets, reps and rounds of each exercise you should be doing. Everything is personalized for you.
STEP 3. Personalised Workout Routine
Putting It all Together
The system in the book is very flexible and can be adjusted to any level and goal. You will never find ready-made routines working better than a personal approach. That’s why we teach you the principles.
Based on progressions you will create a personalised workout just for you including everything from warm-ups, skills work, strength work, conditioning, as well as stretching and cool down.
STEP 4. Track Your progress for success
Know where you are and where you are going with the included progression poster
You know the saying: You can’t manage what you don’t measure … The Progression poster is your road map to success. See exactly where you are and where you are going visually.
STEP 5. Follow the Mastery System
Know when and how to progress
Each step in the progressions has a mastery level you need to achieve to be able to move forward to the next level. Like a game, until you hit that point you can’t level yourself up. This takes away confusion and guides you so you know exactly when and how to progress.
STEP 6. Troubleshoot plateaus
Trouble shoot your progressions and never plateau again
There will be a time in your training that you will get stuck. It might be a mobility issue, or strength, or that you are not flexible enough. Whatever it may be this book teaches you exactly how to address it by deconstructing progressions so even when you do get stuck you can get back on track straight away
STEP 7. Access Support from Real Athletes
Progress faster with help of experienced trainers and a community
Join a community of athletes on the same journey as you. Ask questions, share your progress and celebrate successes. From time to time we also invite experienced trainers to answer your questions
STEP 8.
Be stronger, leaner and healthier, ALL naturally
It’s NOT JUST A BOOK,
It’s a TOOL you will use for LIFE
Please see the full list of alternative group-buy courses available here: https://lunacourse.com/shop/
