UKCO Calisthenics Coaching Level 1 – December Course Recap

Saturday 13th December saw UKCO host the Calisthenics Coaching Level 1 course at Elite Bodyworks Gym, Basingstoke.

We welcomed 8 students from across the UK, with attendees travelling from as far as Coventry and Central London to take part in the weekend.

Assessments – Sunday 14th December

Assessments were delivered by Demi Panev (Vigilantes) and Luke Short (The Cali Lab).

A huge congratulations to Luke Short, who successfully passed his assessment. After taking on board feedback from his first attempt in Corby, Luke returned as a completely different coach. His confidence, structure, and delivery showed clear practice and progression — exactly what the UKCO pathway is about.

What Is the Aim of the Calisthenics Coaching Level 1?

To equip coaches with the knowledge, structure, and practical tools to deliver a safe, effective and beginner-friendly group calisthenics class.

Perfect for those looking to coach in gyms, studios, parks, or community settings.

Entry Requirements

For professional use:

Minimum Level 2 Gym Instructor qualification

For personal development:

An active calisthenics practice

Course Structure (2-Day Delivery)

Day 1 – Learning Day

🕘 9:00am – Warm-Up & Mobilisation

Wrist, elbow, shoulder, hip & knee mobilisation
Zero-equipment warm-up routine
Learning outcome: Safely prepare the body for movement and load.

🕤 9:30am – Core Activations

Plank, Hollow Body, Dead Bug, Supermans
Reverse Hypers, Windscreen Wipers
Learning outcome: Static and dynamic core work for spinal health and stability.

🕥 10:15am – Scapula Activation & Utility

Scap pull-ups, push-ups, rows, shrugs
Banded rotations
Learning outcome: Understanding shoulder mechanics to build strength and reduce injury risk.

🕛 12:00pm – Lunch Break

🕧 12:30pm – Calisthenics Fundamentals

Push-ups, Pull-ups, Rows, Dips
Hanging core, Squats, Lunges
Progressions & regressions
Learning outcome: Using leverage, joint angles, and load to develop strength, mobility, hypertrophy, balance, coordination, and endurance.

🕐 1:15pm – Beginner Skills

Frog Pose
Tripod Headstand
Skin the Cat
Elbow Lever
Learning outcome: Introducing skill-based movements with a low barrier to entry.

🕑 2:00pm – Cool Down & Mobility

Child’s Pose, Thread the Needle
Cobra, Butterfly, Forearm & spinal stretches
Learning outcome: Improving recovery and restoring range of motion.

🕝 2:30pm – Session Structure & Planning

Building a 60-minute group class
Training methods, coaching styles, reps & sets
Learning outcome: Designing structured, engaging, and goal-driven sessions.

🕒 3:00pm – Learning Day Complete