Online Calisthenics Coaching & Training Programmes

Welcome to Fraser Fitness, online and in-person programming.

My goal is to get people into calisthenics the right way with a progressive plan to build strength, body control, and movement quality through structured training, whilst also creating a supportive community of like minded people all working towards similar goals.

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Programmes

Beginner: Foundations

A 12 week programme for those who already have gym experience but are bored with their usual training. Learn to build your strength to perform calisthenics skills like handstands and ring work.

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Intermediate: Skills Programme

A 12 week programme for those who already have calisthenics experience but are bored with their usual training. Learn to build your strength to perform calisthenics skills like handstands and ring work.

Advanced: Muscle up programme

Build the strength, movement quality, joint resilience, and technical understanding required to achieve a strong, efficient muscle up.

In-Person Calisthenic Classes

For those local to the Liphook, Hampshire area who would like to join the 12 week programme but feel having an in-person session once a week will be of great value. Here I can help correct your form and monitor your strengths and weaknesses.

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My Philosophy

Enjoyable

Change what you think is possible

Challenge the body in a different way

Work with people who want a form of exercise that will challenge the body and the mind

Find the right programme for you

Testimonials

Signing up to Calisthenics, as a dedicated Crossfitter, challenged my identity a bit but it's been one of the best decisions! Alex is a fantastic coach, she puts so much thought into her coaching sessions, is super encouraging whilst not allowing any cheat moves! Three weeks in and already seeing massive improvements in my core, upper body strength and confidence which is paying off across in all my other training.

Caroline

Alex is just the best - not only extremely knowledgeable but genuinely inspiring, creating an environment in which I felt encouraged to try something completely new. She pushes you in the best way, celebrates every win no matter how small, and really makes you believe in what your body can do! Couldn't recommend the programme enough.

Meg

Alex truly is one of the most caring, thoughtful, encouraging and self less clashes out there! Nothing is ever too much and, snd no question too silly! Her calisthenics coaching is so clear and tailored so well to different stages- i honestly couldn't recommend her enough!

Holly

1. 80% structure/20% play… whilst playing around with cali movements is the best bit, you’ll plateau pretty quickly if you don’t focus on building the strength + mobility in order to develop the skill work. 🤸🏼

2. Just because you can’t do a pull up or dip yet doesn’t mean you can’t start. For every foundation movement you can scale and progress, if you’re still waiting to be “strong enough” you’ll never start.💪

3. The 3 exercises/skills you should focus on because they’re both fun… and important for strength & mobility are… pull ups, handstands (wall facing) and L-Sit… 📈

4. Joint health should always be your priority, especially at the beginning…if you don’t structure your training so it’s progressive joint pain can show up pretty quickly…🤕

5. You don’t have to have crazy amounts of mobility before you start (some but not loads obviously 😉) Your shoulders and hips will open up faster inside a structured progression than they ever will from stretching alone. 🧘‍♀️

There’s so much info out there, I know it can be overwhelming but if you start with these points in mind, you’ll be starting in the right place… 🙏

Ps. If you don’t want to have to think about how to get started, I’ve got a 12 week programme that would be perfect for you.✨🤸🏼

#gymgirl #calisthenicsbeginner #pullupprogression

It’s not just calisthenics, the people I’ve worked with over the past year have grown in more ways than one! 🥳

We’re 7 weeks into the current block, 5 weeks to go… I’m looking forward to seeing what the next 5 weeks brings them, both mentally and physically.📈

Ps. if you’re interested in the next 12 week calisthenics block it’s time to enquire now as I start prep for the block commencing late Oct. 😬🤸🏼

Held @athlete_movement

#liphookfitness #bordoncalisthenics

My number one TOP TIP for you if you’re coming from handstand walks to freestanding handstands is… treat them like completely different skills, and perhaps pause the walking practice whilst you master freestanding 😬

Freestanding may look easier… but for most people who learn to walk first, holding a handstand statically is much harder because the necessary strength, balance, coordination, and body control are almost completely different🤸🏼

So while they may look similar but they’re entirely different skills 🤪

#crossfit #handstand #handstandtips

As a training style, it’s significantly different from standard resistance training. It’s just NOT true. 👀👇

As a coach, I hear this all the time, from other gym goers.🤨

Calisthenics skills look like tricks rather than lifts, so people associate them with gymnastics rather than resistance training.🤸🏼

Cali is resistance training, your body can’t differentiate between whether the stress is coming from a barbell strict press or a pike push up.

It might look like we’re just mucking around, but a calisthenics programme will be very similar in terms of the progressive overload to a standard programme you’d have in the gym. 📈

But that doesn’t mean the stimulus is different… you’ll still get stronger, there are just added elements like stability, balance, power, muscular endurance and mobility, all being trained in the same movement, in order to develop the skill you’re working on. 🤓

If you think that you don’t have to be strong to do calisthenics.. you’ll be humbled when you start!

Set a goal, comment it below to keep yourself accountable! 💪

I wanna know, where you are on your journey NOW? and what date you hope to achieve your first rep? 👇🥳

Everyone’s timeline looks different getting from 0 to 1 pull up… but this is exactly the kind of thing I love helping people work towards, so if this is your goal you’re on the right page📈

A busy summer of incredible trips as you can see, but that hasn’t stopped the team from keeping up the training 🌍🤸🏼

Mexico 🇲🇽 , Guernsey 🇬🇬, Peru 🇵🇪 , Devon, Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿 , France 🇫🇷 , various places around England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 … South Africa 🇿🇦 Chile 🇨🇱

I had to chuck one of the cart wheel races in too from the social, defo a summer highlight for me 😍😂😂😂😂

Incredibly proud ❤️

Fix your gym anxiety by watching this clip 🤍

Thanks @hybrid_henry_easthope & @joemcl04 for hyping these guys up 🔥

The first thing to know is if you CAN do it, EVEN if you haven’t got your first pull-up. 🙌 you also should do it… 👇

You just need to know how to start. You don’t need to be able to have achieved some of the skills in calisthenics to be able to start; you train for it through starting. 🥳  By focusing on building strength to actually achieve your first pull-up or handstand, it has to actually come from using specificity in your training and progressive overload in that area.🤓

Ps. If you want to make life easier for yourself by having a programme which progresses all these areas, it’s all included in my calisthenics beginners strength programme.🤸🏼🤸🏼 DM me to find out more…

#calisthenicsbeginner #gymgirl #gymtips

Five of my favourite ring muscle up cues 👇 which one have you found most useful whilst learning this skill?

1. ‘Put as much hand through the ring as you can’ = If you’re in pain, you’re doing false grip right… 😉👀

2. ‘Press down on the rings’ = This helps you maintain pressure throughout the transition.

3. ‘Keep the rings close’ = As soon as you let the rings drift away from you, you lose tension and the movement becomes significantly harder to control.

4. ‘Pull the rings to your chest’= The higher you pull, the easier the transition is going to be.

5. ‘Ribs down!’ = This helps you maintain your hollow during the pull and prevents the ‘worm’ as you press out of the dip.

Send this to someone working on their ring muscle up 🙌💪

This tip is easiest fix in your training that will make all the difference. 🥳📈

Time your rest! I promise this small change will make a massive difference to your skill work.

More doesn’t = More progress 🤨

Statics bar from @gravity.fitness

#Calisthenicstips #calisthenicscoach #calisthenicsbeginner

Because “I’ll start once I’ve got my first pull up,” but you’re not training using a method that’s actually going to result in your first pull up. 😬

Because “I don’t know where to begin,” that’s normal, you’ve never been taught how to programme for yourself. 🤓

Because “I wouldn’t be able to do advanced skills,” of course not, no one starts there. They start with the basics and build up to get there.

You don’t start with what you need to do calisthenics. You improve the areas you need to develop through actually training it.📈

Comment ‘CALI’ if you want to start calisthenics as a beginner. ✨🤸🏼

#Calisthenicsbeginner #gymgirl #calisthenicsgirls

Most people focus so hard on the skill they’re trying to progress that they neglect to actually train the weak points holding that skill back. 👀👇

I’m not just training planche progressions to get better at planche progressions. 📈

The planche is an isometric movement, meaning… you’re producing force without actually moving. I know that if I build ISOMETRIC strength through training planche progression this will carry over into other skills like….
- Press handstand
- Front lever
- L-sit transitions

It might not be obvious at first why this happens, but through developing the scap control, core position simultaneously it helps strengthens positions which is challenging and often weak. 💪

Higher intensity = shorter holds sooo… more strength focused.
& Lower intensity = longer holds sooo…. more strength endurance.

So rather than just holding a position for as long as possible, you can actually structure your isometric training around what you’re trying to develop.💪

Send this to a mate who has neglected this 👀📈

#calisthenicscoach #calisthencisbeginner #gymmotıvatıon

I’m here for the girls who want to see what’s possible. ✨🌸

Here to inspire, support and show you what you’re capable of 🤍

Are you gonna be one of the girls who joins me on this journey?🥰

#gymtips #gymgirls #stronggirlsclub

Pull ups are one of those exercises that almost every woman wants to be able to do. 👀💪

But a bit of lat pulldowns and some dumbbell rows isn’t gonna cut it unfortunately.😬

If you want to get stronger at pull ups, specificity is crucial!!

You need to train the movement itself, while identifying and developing the weaknesses that are stopping you.

So the problem isn’t necessarily that you’re not strong…
It’s that you haven’t been training in a way that allows you to actually progress your pull ups. 💪

DM me if you’re currently at 0-3 pull ups? ✨

#gymgirls #calisthenicsbeginner #pullups

Send this to a friend who’s been complaining about being stuck on their handstand 👀🤸🏼

I think this quote is pretty fitting given the situation. 😉😍

I’m sure the wise man who first said it meant it exactly like this 👀

Calisthenics + cats = Catisthenics ✨

In search of my people 🤸🏼👀 If you love calisthenics and love living life to the fullest, I’m the coach for you. 🥳👀

I’m here for getting stronger, learning cool shit, working towards big goals without forgetting to actually enjoy your life along the way. Balance is key 🤸🏼🙌 pun intended 😉

If that sounds like you… welcome, you’re in the right place. 🫶🏼

Tag your cali loving mate 👇

You’re the ideal candidate if you’ve already spend years in the gym. 👀🙌

You’re strong, you’ve got the understanding of how to move well. 💪

To start calisthenics all you need to do is learn to move and control your body in space and that’s where the skill work comes in.

DM me if you wanna turn the strength you’ve earned into skills. 🤸🏼

#gymlife #gymgirls #calisthenicsbeginner

Let the challenge commence 😈 who’s got this one?

#handstandpushups #calisthenicsgirls #handstandchallenge

Often people get stuck in plateaus and can’t figure out why & can’t get past it mentally because they expect to see progression like they have when they’ve been lifting weights in the gym… but here’s why that’s not the case… 👇

Lifting is generally linear because you can always add 2.5kg. Calisthenics isn’t, because you’re not adding weight, you’re changing leverage, control and body position all at once. 🤸🏼👀

That means weeks of plateau occur while your tendons, positions and control are catching up to the strength you’ve spent time developing.💪📈

So whilst progressive overload is the MOST important thing for any style of training, the ups and downs are natural and part of the process in calisthenics.

Get strong and build skills with me... DM me to find out how 🙌✨🤸🏼

#calisthenicscoach #calisthenicsbeginners

It all starts with building strength in the gym…. 👇

Once you have a base you already have a head-start. 📈✨

If you already have the strength why not use it to learn skills 🤩

Comment “CALI” and I’ll send you the details of the programme that closes that gap.

#calisthenicsbeginner #gymgirls #gym

Let’s face it, the thing that makes calisthenics so enjoyable is the skill practice. ✨

Learning the technique, the tweaks to each attempt, and week by week watching the skill develop into what you want it to look like. But this is also often where people go wrong….. 👇

Yes, the skill training is where it’s most enjoyable. But in order to piece together skills, you need to be able to build strength in each step, and learn where the weak points are in order to progress.

Skill work itself is just a small amount of the training. 🤓

Everyone makes this mistake at the beginning of their calisthenics journey- What skill did you become obsessed with before making this change? Comment below 👇

#calisthenicstraining

There’s not ONE thing I can tell you today that will fix your handstand BUT what I CAN tell you is that most people go about learning their handstand in a way that forces the process to take wayyyy longer.👀

Handstands are hard and if you’re 3 months in you’ll already know that. 😫🤸🏼

You’ve kicked up against a wall more times than you can count, watched the tutorials and MAYBE held it for a second, only not to be able to repeat that 1s hold.😉

BUT there’s a different between practicing and training a skill and most of the time thats why people don’t make progress. 📈 
But that’s what we build inside the beginners strength programme.👀🤸🏼 
Comment ‘Cali’ if you want in. 🤩😏👇

#calisthenicsbeginner #handstandbeginner

You don’t need to be strong enough to start calisthenics. 👀

Build your strength while working towards skills like handstands in a logical, focused way. 💪🤸‍♀️

You start. You suck. You get better. You keep going.
But MOST IMPORTANTLY you LOVE it ✨🥳📈👀

Comment ‘Cali’ to find out more.👇

#calisthenics #gymgirl #calisthenicsgirls

What are you waiting for??? 👀

You don’t need to be ready to start calisthenics ,you need to start…

If you’ll already build some strength in the gym, all you need to do is make your training more specific to calisthenics. ✨

Ready to start progressing? Comment ‘CALI’ a learn how you can get started!

#calisthenics #gymgirls

Straight arm strength…? isn’t a term that’s known by people who just use the gym for general training, or maybe if you’ve just started calisthenics. But it’s a massive part of calisthenics, both for skill work and for exposing weaknesses within skills. 📈

Straight arm strength is exactly what it sounds like, producing force while keeping your elbows locked.👆

So how can it be used to expose weaknesses? Take the pull up for example. If you lack straight arm strength it’ll show up at the bottom of the rep, you won’t be able to set the shoulders to initiate the rep.

That looseness doesn’t go once you pull, you end up yanking to compensate instead of controlling the rep & utilising the lats. You might be able to get your chin over the bar, but the technique won’t look quite right and that lack of strength will just carry over into other exercises/skills.

Do you love or hate straight arm skills/exercises? Comment below ⬇️

#calisthenicscoach #frontleverprogression

No one starts good at calisthenics, or we’d all be amazing by now! 😏

You’ll only know if it’s for you if you try it, and there’s no better time to start. 👀

If you want to start, but don’t know how to start by yourself🤨

Comment ‘Cali’ and you’ll see how you can start your journey 👇

#calisthenicsbeginner

No one starts good at calisthenics. 👇

You’ll only know if it’s for you if you try it. 👀

If you want to start, but don’t know how to start by yourself.

Comment ‘Cali’ and you’ll find the solution. 🤸🏼😍

#calisthenicsbeginner #calisthenicscoach #gymgirls

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Online Calisthenics Coaching & Training Programmes

Welcome to Fraser Fitness, online and in-person programming.

Programmes

In-Person Calisthenic Classes

My Philosophy

Testimonials

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