L9 Skills: Calisthenics and Handstand Class

A 60-minute, coach-led calisthenics class at our calisthenics gym to learn skills like handstands, levers, planche basics, and muscle-up foundations. We focus on 2–4 skills for two weeks so you know exactly what to practise and see real progress. New to L9? Start with L9 Fitness, it’s the fastest, smartest way to get strong.

Designed forBeginners to Advanced

Purposeto learn Skills

Where and when

• L9 Ashmore, Ashmore5 classes a week
• L9 Fitzroy, Fitzroy North6 classes a week
• L9 Footscray, West Footscray7 classes a week
• L9 Nunawading, Nunawading6 classes a week
• L9 Prahran, Prahran6 classes a week

Start at L9

Calisthenics Class

Learn Calisthenics & Handstands (Coach-Led)

The L9 Skills class helps you practise and learn calisthenics skills with clear steps and coach feedback. You should be building strength and flexibility in L9 Fitness, we highly recommend it. It’s the best way to develop the capacity that makes Skills feel easy and fun.

What You’ll Learn

Across the year we rotate headline calisthenics skills with clear progressions and one simple takeaway to practise after class.

• Handstands, entries, holds, balance, safe exits, line control
• Muscle-Up Foundations, strict pull/push strength, ring/bar transitions, false grip basics
• Levers & Statics, front/back lever prep, scap control, straight-arm strength
• Planche Basics, safe leans, wrist/shoulder prep, tuck → advanced tuck
• Press & Balance Control, crow → headstand → handstand pathway, compression drills
• Rings Control & Support, stable support holds, turn-out, tempo dip/pull mechanics
• Core, Shapes & Flexibility, hollow/arch, compression, shoulder/hip mobility for cleaner lines

What to Expect in Each Class

• Handstands
• 1–2 other skills from the current 2-week focus
• 60 minutes total
• Beginner friendly, everyone works at their level. If you’re new, book L9 Fitness first.

Who Is the L9 Skills For?

Practising Handstands

Handstands are a normal skill we train like any other. Work at your level on entries, holds and balance, no freestanding HS required to start.

Practising Calisthenics Skills

Through the year we rotate through muscle-up foundations, front/back lever prep, planche basics, ring support, L-sit and core shapes, plus simple flows/combinations.

Calisthenics Strength Development

Many skills demand serious pull/push/core strength. L9 Skills includes targeted strength for each focus, but your main capacity is built in L9 Fitness. We highly recommend L9 Fitness, it’s the best way to get strong for Skills.

Beginner Friendly

Yes, everyone works at their level. We start with fundamental shapes (frog/elbow lever, hollow/arch, basic lines) and add progressions when you’re ready. For your best first experience, book L9 Fitness first to meet the coaches, learn the flow and build confidence, it’s the best path to get strong, fast.

L9 Skills Class Outcomes

We intend for you to be calisthenics strong, with skills you can repeat on demand.

• Muscle-Up Foundations, pull/push capacity and clean transitions (rings & bar)
• Handstands, entries, safe exits, balance and line control
• Elbow Levers / Crocs, compression and shape control
• Planches (Foundations), safe leans and straight-arm strength
• Front / Back Levers, scap control and isometric strength
• Dragon Flags, serious core and line tension
• Human Flags, lateral chain and grip strength
• Handstand Push-Ups (progressions), overhead pressing strength
• L-Sits, core compression and support strength

Expect better balance, coordination & control, move your body anywhere with confidence.

How the Rotation Works

We select 2–4 skills and train them for two weeks so you build momentum without feeling overwhelmed. The rotation stays in sync with L9 Fitness Class, so your base keeps improving while you learn skills. Do Fitness to get strong; do Skills to use that strength. We highly recommend starting with L9 Fitness Class.

Example: Weeks 1–2: Handstands • Front Lever Prep • Ring Support Weeks 3–4: Handstands • Muscle-Up Pathway • Planche Basics

Advanced handstand practice

Already have a freestanding handstand? Skills is where you extend it.

Class Outcomes

Pretty / Strict Handstands Since we're drilling, let's get some nice looking ones.

Variations & Advanced Forms Over time, you will practice and master the handstand. Our goals are to:

• Master the Freestanding Handstand
• Extend the Freestanding Handstand Time
• Explore Shapes and Forms
• Press to Handstand
• Apparatus

Start at L9