Curriculum sample
Body Baseline & Posture Screen
This module is not about learning tricks. It is about building the body that can safely learn them.
Module 1 of 30 · 6 sessions · Calisthenics. Eleven disciplines run the same structure. This page needs no account.
What is in this module
- 1WelcomeOpen below
- 2What You Are Building
- 3How This System Works
- 4Your Body in This System
- 5About Fear
- 6Preparation
- 7Nutrition
- 8First Flight Block
- 9The SkillsOpen below
- 10What You Cannot Do Yet
- 11Self Check
- 12Module Completion Gate
- 13What Comes Next
Section 1
Welcome
This module is not about learning tricks. It is about building the body that can safely learn them.
Body → Control → Movement → Performance. Everything starts here.
What this module is
This module is your starting point — not a warm-up, not a formality.
It is a structured screen of the body you are actually bringing to calisthenics training, not the body you assume you have.
Before you hang from a bar, press into the floor, or load a single joint — you first learn where your posture lives, how your scapulae behave, and whether your wrists and pelvis are ready to take that load.
The sequence
Body → Control → Movement → Performance.
Everything starts here.
Section 9
The Skills
You begin by learning exactly where your body is in space — how it stands, how it loads, and what it carries before a single rep is trained.
Posture Assessment (FHP·Round Shoulder·APT·Scap test) — How to Do It
Step 1: Stand barefoot against a wall with heels, glutes, and shoulder blades touching.
Your coach observes your head position from the side
note whether your ear sits forward of your shoulder (FHP), whether your shoulders round inward (Round
Shoulder), and whether your lower back arches away from the wall (APT).
Step 2: Step away from the wall and stand naturally.
Raise both arms overhead
your coach watches whether your scapulae elevate and wing or whether they move smoothly upward and back
against the ribcage (Scap test).
Step 3: On cue, actively draw your shoulder blades down and apart without shrugging.
Hold for 5 seconds while your coach confirms the depression and retraction pattern before recording findings.
Posture Assessment (FHP·Round Shoulder·APT·Scap test) — What You Feel
A subtle pull at the base of your skull or across your upper trapezius if forward head posture is present
a sign of chronic cervical loading.
A sense of effort or restriction across your chest and anterior shoulder as you attempt to bring the
arms fully overhead without compensating at the lower back.
A distinct muscular engagement across the mid-back when you depress and retract your scapulae on cue
if this feels unfamiliar, that is diagnostic information in itself.
Posture Assessment (FHP·Round Shoulder·APT·Scap test) — Pass Standard
READY: Scapulae depress on cue with visible movement away from ears, held for 5 seconds, documented by
coach on both left and right sides.
READY PLUS: Overhead arm raise achieved with scapulae tracking smoothly, no lumbar extension compensation,
and ear aligned over shoulder in resting stance.
NOT READY: Scapulae fail to depress on cue, significant asymmetry noted between sides, or lumbar hyperextension
prevents neutral wall contact at baseline.
CUE: Think of your shoulder blades sliding into your back pockets — down and wide, not squeezed together.
The rest of it
Thirty modules per discipline, eleven disciplines, each with the same section structure, a completion gate, and a coach-side manual that is not shown here. What decides when a student moves on is not the calendar; it is whether they cleared the gate.
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