# ENIX — Full Biomechanical Calisthenics & Streetlifting Corpus (llms-full.txt)

Canonical URL: https://enixfit.com
iOS App Store: https://apps.apple.com/app/enix-calisthenics-workout/id6738000000

## 1. Core Architectural & Data Model Principles
- **Strict Bodyweight vs. (Weighted) vs. (Assisted) Separation**: In ENIX, pure bodyweight exercises (`requiresWeight == false`, `BODYWEIGHT_REPS` or `DURATION`) are never mixed with weighted belt/vest variations (`WEIGHT_AND_REPS` / `WEIGHTED_DURATION`) or band/counterweight assistance (`ASSISTED_WEIGHT_AND_REPS`).
- **Total System Load Streetlifting Formula**: `1RM_total = (Bodyweight + External_Weight) * (1 + Reps / 30)` and `External_1RM = 1RM_total - Bodyweight`.
- **Isometric Prilepin Hold Prescription**: Static holds (Planche, Front Lever, Iron Cross, Human Flag, L-Sit/V-Sit) use 65–75% of max hold duration across 4–6 sets to accumulate 36–60s of high-torque time-under-tension without form degradation.

---

## 2. Skill Progression Trees & Readiness Gate Tables
### Planche Progression Tree (L2 – L15)
URL: https://enixfit.com/trees/planche

The Planche is an elite straight-arm isometric calisthenics hold requiring extreme anterior deltoid torque, scapular protraction, and distal biceps tendon conditioning. Athletes progress through 6 biomechanical stages: Planche Lean (L2), Frog Stand (L3), Tuck Planche (L5), Advanced Tuck Planche (L7), Straddle Planche (L11), and Full Planche (L15). Before attempting Tuck Planche holds, athletes should achieve a 30-second hollow body hold, 15 strict Pseudo Planche Push-Ups, and a +50% bodyweight Weighted Dip.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Planche Lean | L2 (Beginner) | DURATION | 0.35× Torque | 30s Plank with full scapular protraction + 20 strict Push-Ups | 4 sets × 25s hold with wrists 25–30 cm behind shoulder line |
| 2 | Pseudo Planche Push-Up | L4 (Beginner) | BODYWEIGHT_REPS | 0.50× Torque | 4 × 20s Planche Lean + 25 strict Push-Ups | 3 sets × 12 reps with hands at hip crease level and 2s top protraction pause |
| 3 | Tuck Planche | L5 (Intermediate) | DURATION | 0.62× Torque | 3 × 10 Pseudo Planche Push-Ups + 25s Planche Lean | 4 sets × 15s clean hold with hips at exact shoulder height |
| 4 | Advanced Tuck Planche | L7 (Intermediate) | DURATION | 0.76× Torque | 4 × 15s Tuck Planche + +50% BW Weighted Dip | 4 sets × 12s hold with flat lumbar spine and 90° hip-to-torso angle |
| 5 | Straddle Planche | L11 (Advanced) | DURATION | 0.88× Torque | 4 × 12s Advanced Tuck Planche + +70% BW Weighted Dip | 4 sets × 10s horizontal hold with full hip extension and locked knees |
| 6 | Full Planche | L15 (Elite) | DURATION | 1.00× Max Torque | 4 × 10s Straddle Planche + +85% BW Weighted Dip | 3 sets × 8s dead-horizontal hold with ankles pressed together |

### Front Lever Progression Tree (L4 – L10)
URL: https://enixfit.com/trees/front-lever

The Front Lever is a foundational straight-arm horizontal pulling static hold suspended from a bar or rings. It demands high latissimus dorsi shoulder extension torque, lower trapezius scapular depression, and rigid anterior core anti-extension. The canonical progression follows Tuck Front Lever (L4), Advanced Tuck Front Lever (L6), Straddle Front Lever (L8), and Full Front Lever (L10). Athletes should achieve 12 strict Pull-Ups and a +40% bodyweight Weighted Pull-Up before training Advanced Tuck holds.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Tuck Front Lever | L4 (Beginner) | DURATION | 0.48× Torque | 10–12 strict pronated Pull-Ups + 30s Hollow Body Hold | 4 sets × 15s hold with depressed scapulae and hips aligned with shoulders |
| 2 | Pull-Up (Weighted) | L6 (Intermediate) | WEIGHT_AND_REPS | 1.50× Total Load | 12 strict Bodyweight Pull-Ups with 1s dead-hang pause | +50% Bodyweight for 5 strict reps (chin clear of bar) |
| 3 | Straddle Front Lever | L8 (Advanced) | DURATION | 0.82× Torque | 4 × 15s Tuck Front Lever + +55% BW Weighted Pull-Up | 4 sets × 10s horizontal hold with zero hip pike |
| 4 | Full Front Lever | L10 (Advanced) | DURATION | 1.00× Max Torque | 4 × 10s Straddle Front Lever + +70% BW Weighted Pull-Up 1RM | 3 sets × 8s dead-horizontal hold with legs together |

### Muscle-Up Progression Tree (L5 – L9)
URL: https://enixfit.com/trees/muscle-up

The Muscle-Up combines a high-velocity or false-grip vertical pull with a deep transition and straight-bar or ring support dip. In the ENIX Atlas, athletes master explosive chest-to-bar mechanics and weighted pulling before progressing to the Bar Muscle-Up (L5) and Strict Ring Muscle-Up (L7). Minimum readiness requires 12–15 strict Pull-Ups, 15 deep Parallel Bar or Ring Dips, and a +35% bodyweight Weighted Pull-Up.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Pull-Up (Weighted) | L5 (Intermediate) | WEIGHT_AND_REPS | 1.35× Total Load | 12 strict Bodyweight Pull-Ups | 3 sets × 5 reps @ +35% BW with explosive concentric speed |
| 2 | Dip (Weighted) | L5 (Intermediate) | WEIGHT_AND_REPS | 1.40× Total Load | 15 strict Parallel Bar Dips below 90° elbow flexion | 3 sets × 6 reps @ +40% BW |
| 3 | Bar Muscle-Up | L6 (Intermediate) | BODYWEIGHT_REPS | Dynamic Transition | 12 Pull-Ups + 5 Chest-to-Bar Pull-Ups + 15 Straight Bar Dips | 3 sets × 5 clean Bar Muscle-Ups without chicken-winging |
| 4 | Strict Ring Muscle-Up | L7 (Advanced) | BODYWEIGHT_REPS | Zero-Kip False Grip | 30s False Grip Dead Hang + 10 Deep Ring Dips + 12 Ring Pull-Ups | 3 sets × 4 zero-momentum Ring Muscle-Ups with Rings Turned Out (RTO) at top |

### Handstand & HSPU Progression Tree (L3 – L10)
URL: https://enixfit.com/trees/handstand

The Freestanding Handstand and Handstand Push-Up (HSPU) tree develops inverted proprioception, 180° overhead scapular elevation, and full-range vertical pressing strength. Athletes progress from Chest-to-Wall alignment holds to Freestanding Handstand balance (L5) and deep Freestanding Handstand Push-Ups on parallettes (L9). Mastering finger-pressure micro-adjustments and eliminating lumbar hyperextension ('banana back') are essential prerequisites.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Freestanding Handstand | L5 (Intermediate) | DURATION | Stacked Vertical Line | 60s Chest-to-Wall Handstand with stacked ribs and pelvis | 5 sets × 30s freestanding hold with stacked 180° shoulder line |
| 2 | Freestanding Handstand Push-Up | L9 (Advanced) | BODYWEIGHT_REPS | 1.00× BW Vertical Press | 30s Freestanding Handstand + 8 Chest-to-Wall HSPUs | 3 sets × 5 strict Freestanding HSPUs with head touching floor ahead of hands |

### Iron Cross Progression Tree (L8 – L14)
URL: https://enixfit.com/trees/iron-cross

The Iron Cross is an iconic Level 13–14 gymnastic rings isometric hold where the athlete suspends their entire bodyweight horizontally with straight arms abducted at 90°. Per Overcoming Gravity prerequisites, athletes must first master a 30-second Rings Turned Out (RTO) 45°–90° Support Hold, Back Lever, and straight-arm tendon conditioning before beginning assisted or block-supported Iron Cross holds to prevent distal biceps tendon or elbow collateral ligament injury.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Strict Ring Muscle-Up & RTO Support | L7 (Advanced) | BODYWEIGHT_REPS | 0.45× Ring Torque | 30s RTO 45° Support Hold + 12 Ring Dips | 3 × 5 Strict Ring Muscle-Ups with 10s RTO 90° Support Hold |
| 2 | Iron Cross | L14 (Elite) | DURATION | 1.00× Max Ring Torque | Full Back Lever + Straddle Planche + 6 months RTO Support / Cross Pulls | 3 sets × 5s horizontal shoulder-level hold on rings |

### Human Flag Progression Tree (L6 – L10)
URL: https://enixfit.com/trees/human-flag

The Human Flag is a lateral coronal-plane isometric hold where the athlete suspends their body horizontally perpendicular to a vertical pole or stall bars. The bottom arm acts as a straight-arm overhead press pillar while the top arm performs a straight-arm lateral pull, bridged by intense external and internal oblique and gluteus medius tension. Athletes should achieve 12 strict Pull-Ups, 10 HSPUs, and a 45-second Side Plank before training tucked lateral flag holds.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Human Flag | L9 (Advanced) | DURATION | 1.00× Coronal Lever | 12 Strict Pull-Ups + 8 Wall HSPUs + 15s Vertical Flag Hold | 3 sets × 8s horizontal hold per side (left & right) |

### Back Lever Progression Tree (L3 – L7)
URL: https://enixfit.com/trees/back-lever

The Back Lever is a prone horizontal straight-arm static hold suspended beneath gymnastic rings or a pull-up bar with the shoulders in hyperextension. Classified across Overcoming Gravity Levels 3 to 7, it serves as the primary structural bridge toward advanced straight-arm skills like the Planche and Iron Cross because it progressively loads the distal biceps tendon and anterior deltoid in full elbow extension.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | German Hang & Skin the Cat Base | L3 (Beginner) | DURATION | Mobility & Tendon Prep | 8 Strict Pull-Ups + Shoulder Extension Mobility | 3 sets × 20s German Hang with straight elbows |
| 2 | Full Back Lever & Dragon Flag Tension | L7 (Intermediate) | DURATION | 1.00× Prone Lever | 4 × 15s Advanced Tuck Back Lever | 4 sets × 12s Full Back Lever with supinated grip |

### Pistol Squat & Lower Body Tree (L3 – L8)
URL: https://enixfit.com/trees/pistol-squat

The Pistol Squat (Single-Leg Squat) is the benchmark unilateral lower-body calisthenics movement requiring simultaneous maximal ankle dorsiflexion, knee flexion strength, hip flexor compression on the non-working leg, and gluteus medius coronal stability. In ENIX, athletes progress from Assisted Box/Ring Pistol Squats to strict Bodyweight Pistol Squats (L5) and Weighted Pistol Squats.

| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | Pistol Squat | L5 (Intermediate) | BODYWEIGHT_REPS | 1.00× Unilateral BW | 25 Deep Bodyweight Squats + 30s Single-Leg Bottom Hold + L-Sit Compression | 3 sets × 8 strict reps per leg with pause at full hamstring-to-calf depth |

---

## 3. Interactive Calculators & Benchmark Tiers
### Planche Readiness & Stage Diagnostic Calculator
URL: https://enixfit.com/calculators/planche-readiness-calculator

The ENIX Planche Readiness Calculator evaluates three biomechanical pillars—Relative Pressing Strength (Weighted Dip % BW), Straight-Arm Protraction Endurance (Planche Lean hold seconds), and Dynamic Anterior Deltoid Torque (Pseudo Planche Push-Up reps)—to compute a 0–100% readiness score and recommend your optimal Overcoming Gravity stage from Planche Lean (L2) to Full Planche (L15).

Formula: Straight-arm planche holds are limited by whichever link fails first: anterior deltoid hypertrophy (weighted dip ratio), serratus anterior scapular protraction under straight-arm load (planche lean duration), or dynamic shoulder flexion endurance (pseudo planche push-ups).

| Tier | Relative Benchmark | OG Level Equivalent | Unlocked Skill Node |
| :--- | :--- | :--- | :--- |
| Beginner | 0–25% BW Dip · 15–20s Planche Lean | OG Levels 2–4 | Planche Lean & Frog Stand |
| Intermediate | +35–55% BW Dip · 15s Tuck Planche | OG Levels 5–7 | Tuck Planche → Advanced Tuck Planche |
| Advanced | +65–75% BW Dip · 12s Adv. Tuck Planche | OG Levels 8–11 | Straddle Planche |
| Elite | +85%+ BW Dip · 10s Straddle Planche | OG Levels 12–15 | Full Planche |

### Front Lever Readiness & Torque Calculator
URL: https://enixfit.com/calculators/front-lever-readiness-calculator

The ENIX Front Lever Readiness Calculator maps your strict Pull-Up capacity, Weighted Pull-Up 1RM (% Bodyweight), and Hollow Body / Tuck Front Lever isometric hold duration into a 0–100% Front Lever Readiness Score. Because the latissimus dorsi and teres major generate the primary shoulder extension moment, a +55% BW Weighted Pull-Up predicts Straddle Front Lever readiness and +70% BW predicts Full Front Lever.

Formula: Shoulder extension torque in the Front Lever scales directly with Total System Pulling Load ((Bodyweight + Added Weight) / Bodyweight), modulated by lower trapezius scapular depression and rectus abdominis anti-extension stiffness.

| Tier | Relative Benchmark | OG Level Equivalent | Unlocked Skill Node |
| :--- | :--- | :--- | :--- |
| Beginner | 10–12 Strict Pull-Ups · +15% BW Pull | OG Levels 3–4 | Tuck Front Lever |
| Intermediate | +35–45% BW Pull · 15s Tuck FL | OG Levels 5–6 | Advanced Tuck Front Lever |
| Advanced | +55–65% BW Pull · 12s Adv. Tuck FL | OG Levels 7–8 | Straddle Front Lever |
| Elite | +70–85% BW Pull · 10s Straddle FL | OG Levels 9–10 | Full Front Lever |

### Weighted Pull-Up & Dip 1RM Streetlifting Calculator
URL: https://enixfit.com/calculators/weighted-pull-up-dip-1rm-calculator

Unlike barbell calculators that ignore the athlete's own mass, the ENIX Weighted Pull-Up & Dip 1RM Calculator computes true streetlifting Total System Load (Bodyweight + External Belt Weight) across Epley and Brzycki equations, then subtracts bodyweight to yield your exact external belt 1RM (+kg) and Relative Strength Ratio (× BW). This prevents the 25–40% estimation errors common when applying standard gym 1RM formulas to weighted calisthenics.

Formula: In weighted calisthenics, lifting +20 kg for 5 reps at 80 kg bodyweight means moving 100 kg of Total System Load for 5 reps (Total 1RM ≈ 116.7 kg -> +36.7 kg external 1RM, or 1.46× BW). Applying the Epley formula to the +20 kg plate alone would erroneously predict only +23.3 kg.

| Tier | Relative Benchmark | OG Level Equivalent | Unlocked Skill Node |
| :--- | :--- | :--- | :--- |
| Beginner | 1.15× – 1.30× BW (+15% to +30% BW) | OG Levels 3–4 | Chest-to-Bar Pull-Up & Ring Dip |
| Intermediate | 1.35× – 1.55× BW (+35% to +55% BW) | OG Levels 5–7 | Bar Muscle-Up & Adv. Tuck Levers |
| Advanced | 1.60× – 1.80× BW (+60% to +80% BW) | OG Levels 8–10 | Full Front Lever & Straddle Planche Base |
| Elite | 1.85× – 2.15×+ BW (+85% to +115% BW) | OG Levels 11–14 | One-Arm Pull-Up (OAP) & Full Planche Base |

### Calisthenics Strength Level & Overcoming Gravity Tier Calculator
URL: https://enixfit.com/calculators/calisthenics-strength-level-calculator

The ENIX Calisthenics Strength Level Calculator evaluates your balanced structural profile across four movement vectors—Horizontal/Vertical Push, Horizontal/Vertical Pull, Core Compression, and Unilateral Legs—mapping your metrics to Overcoming Gravity Levels 1 through 17 (Beginner L1–5, Intermediate L6–9, Advanced L10–13, Elite L14–17) and identifying push-to-pull imbalances.

Formula: Balanced development across antagonistic planes prevents shoulder impingement and medial epicondylitis (golfer's elbow). Each vector maps directly to canonical ENIX Skill Atlas milestones.

| Tier | Relative Benchmark | OG Level Equivalent | Unlocked Skill Node |
| :--- | :--- | :--- | :--- |
| Beginner | 10 Pull-Ups · 15 Dips · 20s L-Sit · 5 Pistol Squats | Levels 1 – 5 (BEG) | Tuck Planche, Tuck FL & Freestanding Handstand |
| Intermediate | +45% BW Pull · +55% BW Dip · Bar Muscle-Up · 15s Adv Tuck | Levels 6 – 9 (INT) | Strict Ring Muscle-Up, Back Lever & V-Sit |
| Advanced | +70% BW Pull · +80% BW Dip · Full Front Lever · 5 HSPU | Levels 10 – 13 (ADV) | Straddle Planche, Full Front Lever & Human Flag |
| Elite | +95% BW Pull · Full Planche · Iron Cross · One-Arm Pull-Up | Levels 14 – 17 (ELITE) | Full Planche, Iron Cross & Manna |

---

## 4. Canonical Exercise Specifications
### Full Planche (Canonical ID: `full_planche` · OG Level 15)
URL: https://enixfit.com/exercises/full-planche
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 4 sets × 10s clean Straddle Planche + +85% BW Weighted Dip
- **Mastery Standard**: 3 sets × 8s dead-horizontal hold with locked elbows and ankles together
- **Primary Muscles**: Anterior Deltoids, Serratus Anterior, Pectoralis Major (Clavicular)
- **Summary**: 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.
- **Key Cues**: Lock elbows at 180° with biceps rotated slightly forward | Maintain strong posterior pelvic tilt to eliminate lumbar arch | Depress shoulders away from ears while pushing through the base of the palms

### Straddle Planche (Canonical ID: `straddle_planche` · OG Level 11)
URL: https://enixfit.com/exercises/straddle-planche
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 4 sets × 12s Advanced Tuck Planche + +70% BW Weighted Dip
- **Mastery Standard**: 4 sets × 10s horizontal hold with zero hip flexion
- **Primary Muscles**: Anterior Deltoids, Serratus Anterior, Gluteus Medius
- **Summary**: 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.
- **Key Cues**: Open hip abduction wide while extending hips fully | Keep elbows 100% straight and scapulae protracted | Point toes to engage the entire posterior chain

### Advanced Tuck Planche (Canonical ID: `advanced_tuck_planche` · OG Level 7)
URL: https://enixfit.com/exercises/advanced-tuck-planche
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 4 sets × 15s Tuck Planche + 3 × 12 Pseudo Planche Push-Ups
- **Mastery Standard**: 4 sets × 12s hold with flat lower back and 90° hip angle
- **Primary Muscles**: Anterior Deltoids, Serratus Anterior, Lumbar Erectors
- **Summary**: 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.
- **Key Cues**: Flatten the lower back while maintaining upper thoracic protraction | Increase forward shoulder lean as the knees move backward | Keep elbows completely locked at 180°

### Tuck Planche (Canonical ID: `tuck_planche` · OG Level 5)
URL: https://enixfit.com/exercises/tuck-planche
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 4 × 25s Planche Lean + 3 × 10 Pseudo Planche Push-Ups
- **Mastery Standard**: 4 sets × 15s hold with hips at exact shoulder height
- **Primary Muscles**: Anterior Deltoids, Serratus Anterior
- **Summary**: 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.
- **Key Cues**: Push the floor away to dome the upper back | Keep hips at the exact horizontal level of the shoulders

### Planche Lean (Canonical ID: `planche_lean` · OG Level 2)
URL: https://enixfit.com/exercises/planche-lean
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 30s Hollow Body Plank + 20 strict Push-Ups
- **Mastery Standard**: 4 sets × 25s hold with wrists aligned near waist level
- **Primary Muscles**: Anterior Deltoids, Serratus Anterior, Wrist Flexors
- **Summary**: 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.
- **Key Cues**: Rotate elbow pits forward and lock arms at 180° | Squeeze glutes in posterior pelvic tilt

### Pseudo Planche Push-Up (Canonical ID: `pseudo_planche_push_up` · OG Level 4)
URL: https://enixfit.com/exercises/pseudo-planche-push-up
- **Logging Type**: `BODYWEIGHT_REPS` (Requires External Weight: false)
- **Readiness Gate**: 25 strict Push-Ups + 20s Planche Lean
- **Mastery Standard**: 3 sets × 12 strict reps with 2s protracted pause at top
- **Primary Muscles**: Anterior Deltoids, Pectoralis Major, Serratus Anterior
- **Summary**: 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.
- **Key Cues**: Never rock backward at the bottom of the rep | Finish every rep in full scapular protraction with locked elbows

### Full Front Lever (Canonical ID: `front_lever` · OG Level 10)
URL: https://enixfit.com/exercises/front-lever
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 4 sets × 10s Straddle Front Lever + +70% BW Weighted Pull-Up 1RM
- **Mastery Standard**: 3 sets × 8s dead-horizontal hold with legs together
- **Primary Muscles**: Latissimus Dorsi, Teres Major, Rectus Abdominis
- **Summary**: 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.
- **Key Cues**: Drive straight arms down toward the thighs as if bending the bar | Depress scapulae and keep elbows 100% locked | Squeeze glutes and quads with ankles pressed together

### Straddle Front Lever (Canonical ID: `straddle_front_lever` · OG Level 8)
URL: https://enixfit.com/exercises/straddle-front-lever
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 4 × 15s Tuck Front Lever + +55% BW Weighted Pull-Up
- **Mastery Standard**: 4 sets × 10s horizontal hold with full hip extension
- **Primary Muscles**: Latissimus Dorsi, Teres Major, Rectus Abdominis
- **Summary**: 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.
- **Key Cues**: Keep hips fully extended—do not let thighs angle upward toward the ceiling | Lock elbows and maintain active scapular depression

### Tuck Front Lever (Canonical ID: `tuck_front_lever` · OG Level 4)
URL: https://enixfit.com/exercises/tuck-front-lever
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 10–12 strict Pull-Ups + 30s Hollow Body Hold
- **Mastery Standard**: 4 sets × 15s hold with flat horizontal back and locked arms
- **Primary Muscles**: Latissimus Dorsi, Lower Trapezius, Rectus Abdominis
- **Summary**: The Tuck Front Lever (OG Level 4) is the entry-level horizontal straight-arm pulling hold. Hanging beneath a pull-up bar or rings with knees drawn to the chest and torso parallel to the ground, it teaches the athlete to generate shoulder extension force with locked elbows and depressed scapulae. Readiness requires 10–12 strict pronated Pull-Ups and a 30-second Hollow Body Hold.
- **Key Cues**: Imagine pushing the bar down toward your hips with straight arms | Keep shoulder blades depressed and slightly retracted

### Bar Muscle-Up (Canonical ID: `bar_muscle_up` · OG Level 6)
URL: https://enixfit.com/exercises/bar-muscle-up
- **Logging Type**: `BODYWEIGHT_REPS` (Requires External Weight: false)
- **Readiness Gate**: 12 Strict Pull-Ups + 5 Explosive Chest-to-Bar Pull-Ups + 15 Dips
- **Mastery Standard**: 3 sets × 5 symmetrical reps without chicken-winging
- **Primary Muscles**: Latissimus Dorsi, Pectoralis Major, Triceps Brachii
- **Summary**: The Bar Muscle-Up (OG Level 6) is an explosive compound calisthenics movement that transitions an athlete from a dead hang below a pull-up bar to a locked-out straight-bar support above it. It requires high-velocity latissimus dorsi pulling power along a hollow-arch C-curve trajectory followed by a rapid wrist and shoulder turnover into a straight-bar dip. Readiness requires 12 strict Pull-Ups and 15 Dips.
- **Key Cues**: Pull around the bar in a C-curve, never straight vertically into the underside of the bar | Rotate both wrists over the bar at the exact same instant

### Strict Ring Muscle-Up (Canonical ID: `strict_ring_muscle_up` · OG Level 7)
URL: https://enixfit.com/exercises/strict-ring-muscle-up
- **Logging Type**: `BODYWEIGHT_REPS` (Requires External Weight: false)
- **Readiness Gate**: 30s False Grip Dead Hang + 10 Deep Ring Dips + 12 Strict Pull-Ups
- **Mastery Standard**: 3 sets × 4 strict reps with 2s RTO top lockout
- **Primary Muscles**: Latissimus Dorsi, Pectoralis Major, Triceps Brachii, Flexor Carpi Ulnaris
- **Summary**: The Strict Ring Muscle-Up (OG Level 7) is a zero-momentum vertical pull-to-push transition performed on gymnastic rings using a carpal false grip. Because the rings move freely around the torso, the athlete can execute a slow, strict transition by pulling the rings to the sternum, tracing them around the ribcage into a deep ring dip, and pressing to a Rings Turned Out (RTO) support hold.
- **Key Cues**: Maintain the false grip wrist flexion throughout the entire pull and transition | Keep rings touching the sides of the chest during the turnover

### Pull-Up (Weighted) (Canonical ID: `pull_up_weighted` · OG Level 6)
URL: https://enixfit.com/exercises/weighted-pull-up
- **Logging Type**: `WEIGHT_AND_REPS` (Requires External Weight: true)
- **Readiness Gate**: 12 strict Bodyweight Pull-Ups with full dead-hang lockout
- **Mastery Standard**: +50% Bodyweight for 5 strict reps (Intermediate) / +75% BW 1RM (Advanced)
- **Primary Muscles**: Latissimus Dorsi, Teres Major, Biceps Brachii, Brachialis
- **Summary**: The Pull-Up (Weighted) is the cornerstone streetlifting and calisthenics upper-body pulling exercise, logged in ENIX using WEIGHT_AND_REPS separately from strict Bodyweight Pull-Ups. By suspending external load from a dip belt, athletes progressively overload Total System Load ((Bodyweight + Added Weight) / Bodyweight), driving maximal latissimus dorsi, teres major, and elbow flexor strength that directly transfers to Front Lever and One-Arm Pull-Up progressions.
- **Key Cues**: Never crane the neck or kick the legs to clear the bar | Track Total System Load ratio ((BW + Added kg) / BW) in ENIX for streetlifting standards

### Dip (Weighted) (Canonical ID: `dip_weighted` · OG Level 6)
URL: https://enixfit.com/exercises/weighted-dip
- **Logging Type**: `WEIGHT_AND_REPS` (Requires External Weight: true)
- **Readiness Gate**: 15 strict Bodyweight Parallel Bar Dips to 90°+ depth
- **Mastery Standard**: +60% Bodyweight for 5 strict reps (Intermediate) / +90% BW 1RM (Advanced)
- **Primary Muscles**: Pectoralis Major, Anterior Deltoids, Triceps Brachii
- **Summary**: The Dip (Weighted) is the primary streetlifting vertical pushing exercise, logged in ENIX with WEIGHT_AND_REPS distinctly from Bodyweight Dips and Dip (Assisted). Adding external load via a dip belt builds exceptional anterior deltoid, sternal/clavicular pectoralis major, and triceps brachii force production. Achieving a +50% to +85% bodyweight Weighted Dip provides the raw pressing muscle mass required for advanced Planche and HSPU progressions.
- **Key Cues**: Keep forearms vertical throughout the descent | Break parallel (shoulder crease below elbow crease) on every competition-standard rep

### Freestanding Handstand (Canonical ID: `freestanding_handstand` · OG Level 5)
URL: https://enixfit.com/exercises/freestanding-handstand
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 60s Chest-to-Wall Handstand with stacked alignment
- **Mastery Standard**: 5 sets × 30s consistent freestanding hold
- **Primary Muscles**: Anterior Deltoids, Upper Trapezius, Forearm Flexors
- **Summary**: The Freestanding Handstand (OG Level 5) is the foundational inverted balance skill of calisthenics, requiring stacked 180° shoulder flexion, full scapular elevation, posterior pelvic tilt, and continuous finger-flexor balance corrections. Rather than counterbalancing with an arched lower back, a gymnastic handstand stacks wrists, shoulders, ribs, hips, knees, and ankles into a single vertical plumb line.
- **Key Cues**: Push tall through the shoulders to eliminate any gap between upper arms and ears | Tuck lower ribs in and squeeze glutes at 40% tension

### Freestanding Handstand Push-Up (Canonical ID: `handstand_push_up` · OG Level 9)
URL: https://enixfit.com/exercises/handstand-push-up
- **Logging Type**: `BODYWEIGHT_REPS` (Requires External Weight: false)
- **Readiness Gate**: 30s Freestanding Handstand + 8 Chest-to-Wall HSPUs
- **Mastery Standard**: 3 sets × 5 strict freestanding reps without wall assistance
- **Primary Muscles**: Anterior Deltoids, Triceps Brachii, Upper Trapezius
- **Summary**: The Freestanding Handstand Push-Up (HSPU, OG Level 9) is a full-bodyweight vertical overhead press performed while balancing in a freestanding handstand. Because the center of mass must remain over the base of the hands, the athlete lowers the head forward into a tripod triangle rather than straight between the hands, keeping the forearms strictly vertical before pressing back to a stacked 180° handstand.
- **Key Cues**: Keep elbows tucked at 45°—never flare elbows 90° out to the sides | Maintain glute and abdominal tension so the legs do not scorpion-arch during the press

### Iron Cross (Canonical ID: `iron_cross` · OG Level 14)
URL: https://enixfit.com/exercises/iron-cross
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: Full Back Lever + Straddle Planche + 30s RTO 90° Support Hold
- **Mastery Standard**: 3 sets × 5s horizontal hold with shoulders within 5° of ring height
- **Primary Muscles**: Pectoralis Major, Latissimus Dorsi, Teres Major
- **Summary**: The Iron Cross (OG Level 14) is an elite gymnastic rings static hold where the athlete suspends their body upright with arms extended horizontally at 90° abduction. It places extraordinary tensile and shear forces on the distal biceps tendons, medial elbow ligaments, pectoralis major, and latissimus dorsi. Only athletes who have completed months of RTO Support, Back Lever, and assisted Cross Pull conditioning should attempt full holds.
- **Key Cues**: Depress scapulae aggressively to prevent shoulders from riding up toward the ears | Keep elbow pits facing forward with zero elbow flexion

### Human Flag (Canonical ID: `human_flag` · OG Level 9)
URL: https://enixfit.com/exercises/human-flag
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 12 Strict Pull-Ups + 8 Wall HSPUs + 15s Vertical Chamber Flag
- **Mastery Standard**: 3 sets × 8s horizontal hold on both left and right sides
- **Primary Muscles**: External & Internal Obliques, Quadratus Lumborum, Latissimus Dorsi, Lateral & Anterior Deltoids
- **Summary**: The Human Flag (OG Level 9) is an advanced lateral lever hold in which the body is suspended horizontally to the side of a vertical pole or stall bars. It combines straight-arm overhead pushing in the bottom arm, straight-arm pulling in the top arm, and maximal coronal-plane anti-flexion torque across the obliques, quadratus lumborum, and gluteus medius.
- **Key Cues**: Lock both elbows completely—especially the bottom pushing arm | Keep hips stacked vertically so the torso faces forward without twisting

### Pistol Squat (Canonical ID: `pistol_squat` · OG Level 5)
URL: https://enixfit.com/exercises/pistol-squat
- **Logging Type**: `BODYWEIGHT_REPS` (Requires External Weight: false)
- **Readiness Gate**: 25 Deep Squats + 20s L-Sit Hold + 38° Ankle Dorsiflexion
- **Mastery Standard**: 3 sets × 8 controlled reps per leg with 1s bottom pause
- **Primary Muscles**: Quadriceps Femoris, Gluteus Maximus, Gluteus Medius
- **Summary**: The Pistol Squat (OG Level 5) is a full-depth single-leg squat performed with the non-working leg held straight out in front of the body. It develops unilateral quadriceps and gluteus maximus hypertrophy, gluteus medius knee-tracking stability, closed-chain ankle dorsiflexion mobility, and active hip-flexor compression. In ENIX, strict bodyweight Pistol Squats are tracked separately from Pistol Squat (Weighted) and Pistol Squat (Assisted).
- **Key Cues**: Keep the entire foot Tripod (big toe, pinky toe, heel) planted on the ground | Prevent knee valgus (inward cave) during the transition out of the hole

### Dragon Flag (Canonical ID: `dragon_flag` · OG Level 6)
URL: https://enixfit.com/exercises/dragon-flag
- **Logging Type**: `BODYWEIGHT_REPS` (Requires External Weight: false)
- **Readiness Gate**: 45s Hollow Body Hold + 15 Hanging Leg Raises
- **Mastery Standard**: 3 sets × 8 strict straight-body reps with 3s eccentric
- **Primary Muscles**: Rectus Abdominis, External & Internal Obliques, Latissimus Dorsi
- **Summary**: Popularized by Bruce Lee, the Dragon Flag (OG Level 6) is a full-body anti-extension anterior core and latissimus dorsi movement where the athlete pivots strictly on the upper scapulae while lowering and raising a rigid, straight body line from vertical to just above horizontal. It builds the exact trunk-to-hip stiffness required for Front Lever and Back Lever holds.
- **Key Cues**: Squeeze glutes maximally so the hips never hinge or pike on the way up | Keep weight on the upper trapezius and scapulae, protecting the cervical spine

### L-Sit (Canonical ID: `l_sit` · OG Level 3)
URL: https://enixfit.com/exercises/l-sit
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 30s Parallel Bar Support Hold + 15 Hanging Knee Raises
- **Mastery Standard**: 4 sets × 20s floor or parallette hold with legs horizontal
- **Primary Muscles**: Rectus Abdominis, Iliopsoas & Rectus Femoris, Lower Trapezius
- **Summary**: The L-Sit (OG Level 3) is a foundational straight-arm compression static hold where the athlete supports their bodyweight on the hands with elbows locked, scapulae depressed, and legs extended straight out at a 90° angle to the torso. It develops lower trapezius depression strength, rectus femoris and iliopsoas active pike compression, and triceps lockout endurance.
- **Key Cues**: Push the floor down to create maximum clearance between hips and ground | Lock quadriceps completely so knees do not micro-bend

### V-Sit (Canonical ID: `v_sit` · OG Level 7)
URL: https://enixfit.com/exercises/v-sit
- **Logging Type**: `DURATION` (Requires External Weight: false)
- **Readiness Gate**: 30s Strict Floor L-Sit + Seated Pike Compression Lifts
- **Mastery Standard**: 4 sets × 10s hold with legs ≥ 45° above horizontal
- **Primary Muscles**: Iliopsoas & Rectus Femoris, Posterior Deltoids, Triceps Brachii, Rectus Abdominis
- **Summary**: The V-Sit (OG Level 7) is the intermediate-to-advanced progression above the L-Sit on the L-Sit / V-Sit / Manna family chart. By simultaneously compressing the straight legs 45°–75° above horizontal while driving the hips forward via powerful posterior deltoid and triceps retroversion torque, the V-Sit builds extreme active hamstring/hip-flexor compression and prepares the shoulder girdle for the Manna.
- **Key Cues**: Retract and depress scapulae while pushing hips forward | Maintain 100% locked knees and pointed toes

---

## 5. Biomechanical Guides
### Complete Planche Progression Guide: Biomechanics, Readiness Gates & Prilepin Tables
URL: https://enixfit.com/guides/complete-planche-progression-biomechanics
Unlocking the Planche requires systematic progression through six biomechanical leverage stages—Planche Lean (L2), Frog Stand (L3), Tuck Planche (L5), Advanced Tuck Planche (L7), Straddle Planche (L11), and Full Planche (L15). Because locking the elbows at 180° places peak tensile load on the distal biceps tendon and anterior deltoid, athletes should program 45–60 seconds of total isometric volume per session at 65–75% of their maximum hold time.

### Front Lever vs. Back Lever: Scapular Mechanics, Carryover & Progression Order
URL: https://enixfit.com/guides/front-lever-vs-back-lever-scapular-mechanics
Although the Front Lever and Back Lever look like mirror-image horizontal holds, they recruit fundamentally different muscular and connective tissue structures. The Back Lever (OG Level 7) is a prone shoulder hyperextension hold driven by the anterior deltoids, pectoralis major, and distal biceps tendon, whereas the Full Front Lever (OG Level 10) is a supine shoulder extension hold driven by the latissimus dorsi, teres major, and anterior core.

### Weighted Calisthenics & Streetlifting Programming: Total System Load & Static Carryover
URL: https://enixfit.com/guides/weighted-calisthenics-streetlifting-1rm-programming
In weighted calisthenics and streetlifting, progressive overload is governed by Total System Load (Bodyweight + External Belt Weight). ENIX strictly separates Bodyweight exercises (Pull-Up, Dip) from their weighted counterparts (Pull-Up (Weighted), Dip (Weighted)) and counterweight-assisted variations (Pull-Up (Assisted)) so personal records, volume graphs, and 1RM projections remain biomechanically accurate.

---

## 6. Global Street Workout Parks Directory
- **New York City, United States** (64 spots): https://enixfit.com/gyms/new-york — Featured: Tompkins Square Calisthenics Park (https://enixfit.com/gym/tompkins-square-calisthenics-park-nyc)
- **London, United Kingdom** (52 spots): https://enixfit.com/gyms/london — Featured: Primrose Hill Outdoor Gym & Bars (https://enixfit.com/gym/primrose-hill-calisthenics-london)
- **Berlin, Germany** (78 spots): https://enixfit.com/gyms/berlin — Featured: Park am Gleisdreieck Calisthenics Arena (https://enixfit.com/gym/gleisdreieck-calisthenics-park-berlin)
- **Los Angeles, United States** (49 spots): https://enixfit.com/gyms/los-angeles — Featured: Original Muscle Beach & Venice Calisthenics Park (https://enixfit.com/gym/venice-beach-muscle-beach-la)
- **Tokyo, Japan** (41 spots): https://enixfit.com/gyms/tokyo — Featured: Hibiya Park Health Square Bars (https://enixfit.com/gym/hibiya-park-street-workout-tokyo)
- **Paris, France** (58 spots): https://enixfit.com/gyms/paris — Featured: Parc de Bercy Street Workout Station (https://enixfit.com/gym/bercy-street-workout-paris)
- **Barcelona, Spain** (46 spots): https://enixfit.com/gyms/barcelona — Featured: La Barceloneta Beach Calisthenics Park (https://enixfit.com/gym/barceloneta-calisthenics-beach-park)
- **Warsaw, Poland** (61 spots): https://enixfit.com/gyms/warsaw — Featured: Agrykola Park Street Workout Arena (https://enixfit.com/gym/agrykola-street-workout-warsaw)