Master Calisthenics & Weighted Streetlifting with Biomechanical Precision.
Generic barbell apps conflate Bodyweight Pull-Ups with +40 kg belt sets and lack isometric hold progressions. ENIX combines 35 interactive skill progression families, strict 7-type biomechanical logging, and a Lock Screen Live Activity Hold Timer on iOS.
8 Interactive Skill Trees
Directed acyclic graphs from Beginner (L1–5) to Elite (L14–17) with quantitative hold and rep unlock gates.
Strict BW vs (+Weighted)
Never corrupt PRs: Pull-Up, Pull-Up (Weighted), and Pull-Up (Assisted) are tracked as distinct biomechanical entities.
Eyes-Free Hold Timer HUD
CoreHaptics 1s & 5s cadence pulses and Dynamic Island Live Activity countdowns while inverted on rings or bars.
Zero-Login Offline Core
100% free local workout logging with optional Sign in with Apple cloud sync and full right-to-erasure privacy.
Explore the Planche Progression Tree (OG Levels 2–15)
Click any stage node below to inspect its quantitative readiness gate, mastery standard, and scapular cues.
Interactive Progression DAG (6 Stages)
Click any node to inspect Overcoming Gravity readiness gates & cues
Tuck Planche
3 × 10 Pseudo Planche Push-Ups + 25s Planche Lean
4 sets × 15s clean hold with hips at exact shoulder height (Logging Type: DURATION)
- Draw knees tightly into chest while keeping shoulders depressed away from ears
- Push the floor away maximally through the base of the index and thumb knuckles
- Keep hips level with the horizontal shoulder line—do not pike hips upward
Test Your Skill Readiness & Total System Load 1RM
Adjust your bodyweight, dip belt load, and isometric hold duration to diagnose your limiting factor.
Interactive Planche Readiness & Stage Calculator
Real-time client-side biomechanics · Zero biometric PII leaves your browser
+53.3 kg
Total Load: 128.3 kg
+48.8 kg
Total Load: 123.8 kg
Balanced Progression Profile — Maintain Prilepin Isometric Volume
360+ Calisthenics & Streetlifting Exercises
Every exercise includes Overcoming Gravity level ratings, primary muscles, step-by-step cues, and common mistakes.
Full Planche
The Full Planche is an elite Level 15 straight-arm calisthenics isometric hold in which the entire body is suspended parallel to the floor supported only by the hands, with knees and ankles pressed together. It requires extreme anterior deltoid flexion torque, maximal serratus anterior scapular protraction, and heavily conditioned distal biceps tendons. Athletes typically require a 10-second Straddle Planche and +85% bodyweight Weighted Dip before achieving a Full Planche.
Straddle Planche
The Straddle Planche is an advanced Level 11 straight-arm pushing static hold where the athlete balances horizontally on the hands with legs abducted wide in a straddle split. Abducting the legs shifts the lower-body center of mass closer to the shoulder axis, reducing shoulder flexion torque by approximately 12–15% compared to the Full Planche. Prerequisite readiness is a 12-second Advanced Tuck Planche and +70% bodyweight Weighted Dip.
Advanced Tuck Planche
The Advanced Tuck Planche (OG Level 7) bridges the Tuck Planche and Straddle Planche by uncurling the lumbar spine into a flat back while extending the hips to a 90° angle relative to the torso. This subtle shift moves the knees behind the hip line, substantially increasing anterior deltoid and biceps tendon torque. Athletes should master a 15-second Tuck Planche before progressing to Advanced Tuck holds.
Tuck Planche
The Tuck Planche (OG Level 5) is the first airborne straight-arm planche hold where the feet lift completely off the floor with knees tucked tightly into the chest and hips suspended at shoulder height. It builds foundational straight-arm scapular protraction and anterior deltoid strength. Athletes should achieve a 25-second Planche Lean and 10 strict Pseudo Planche Push-Ups before training Tuck Planche sets.
Planche Lean
The Planche Lean (OG Level 2) is the foundational straight-arm conditioning exercise for the entire Planche progression tree. Starting in a protracted plank with locked elbows, the athlete shifts the shoulders progressively forward ahead of the wrists while maintaining posterior pelvic tilt. Measuring wrist-to-shoulder lean distance allows precise progressive overload for the anterior deltoids, wrist flexors, and distal biceps tendons.
Pseudo Planche Push-Up
The Pseudo Planche Push-Up (PPPU) is the premier bent-arm dynamic hypertrophy exercise for Planche development. By placing the hands backward near the hip crease and maintaining continuous forward shoulder lean throughout both the eccentric and concentric phases, PPPUs heavily overload the anterior deltoids and clavicular pectoralis major across a full range of motion.
Full Front Lever
The Full Front Lever (OG Level 10) is an advanced straight-arm horizontal pulling static hold where the athlete hangs beneath a bar or gymnastic rings with the entire body suspended parallel to the ground facing upward. It requires powerful shoulder extension torque from the latissimus dorsi, teres major, and posterior deltoids alongside rigid anti-extension core tension. Readiness correlates strongly with a 10-second Straddle Front Lever and +70% bodyweight Weighted Pull-Up.
Straddle Front Lever
The Straddle Front Lever (OG Level 8) is the primary advanced bridge to the Full Front Lever. By extending the hips fully while abducting the legs wide in a straddle split, the athlete shortens the horizontal moment arm by ~15–18% while training full hip extension and straight-arm latissimus dorsi torque. Athletes should master a 15-second Tuck Front Lever and +55% bodyweight Weighted Pull-Up first.
Outdoor Street Workout & Calisthenics Parks
Discover verified pull-up rigs, parallel bars, gymnastic rings, and local training clubs across 8 global metro hubs.
Overcoming Gravity & Streetlifting Guides
Deep-dive technical manuals on straight-arm tendon adaptation, isometric Prilepin tables, and Total System Load programming.
Start Your Free Calisthenics Skillbook in ENIX
Free iOS 27 Calisthenics Skill Atlas, Hold Timer & Streetlifting Logger