# Combined Strength and Skill Mastery

Build muscle and master calisthenics moves with a balanced, high-performance approach.

## Skill Foundations

You'll sharpen your balance and body control with focused handstand and support holds — quality reps, calm focus, real progress.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Flexibility Stretch
- 1 × 30s Arm Circle

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 1 × L-sit Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Upper Push & Pull Hypertrophy

You'll build real upper-body strength with controlled presses and rows — leaving you feeling solid and capable from the very first session.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Shrug

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Lateral Raise - Dumbbell
- 2 × 12 Rear Delt Fly - Dumbbell

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Full Body Volume

You'll power through a kettlebell circuit that challenges every muscle — expect a satisfying burn and real full-body work in under 35 minutes.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Hip Circle

### Main Circuit

- **Superset · 3 rounds**
  - 10 Squat (Goblet) - Kettlebell
  - 10 Kettlebell Swing (Single-Arm) - Kettlebell
  - 8 Thruster - Kettlebell
  - 8 Renegade Row - Kettlebell
  - Pushup Progression
  - 30s Hollow Body Hold

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Standing Forward Fold
- 1 × 30s Shoulder Stretch (Cross-Body)