# Muscle & Calisthenics Progression

Build solid muscle and master bodyweight skills using resistance bands.

## Lower Body Power

You'll fire up your legs and glutes with squats, bridges, and lunges — leaving you feeling strong and grounded from the ground up.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 3 × 8 Reverse Lunge
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 10 Glute Bridge (Single-Leg)
- 3 × 30s Wall Sit

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Handstand Basics

You'll practice wall handstands and hollow body holds — building real body control and balance, one quality rep at a time. Keep it focused and enjoy the process!

### Warm-up

- 1 × 40s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Scapular Push-Up

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill
- 1 × L-sit Progression _(progression — pick your level)_

### Cool-down

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


## Rest and Recover

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Hypertrophy Push & Pull

You'll fire up your chest, shoulders, and back with a balanced push-and-pull session — feel strong and capable by the final round!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Snow Angel
  - 10 Triceps Extension (Standing) - Resistance Band

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Rest and Recover

You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Push & Pull Volume

You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

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


## Upper Body Hypertrophy

You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

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


## Lower Body Strength

You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Ankle Circle

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat
- 2 × 12 Glute Bridge

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Full Body Mobility

You'll loosen up from head to toe with a gentle, flowing stretch session — leaving you feeling refreshed and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist
- 1 × 45s Child's Pose


## Advanced Push & Pull

You'll push your upper body strength to a new level — pairing pressing and pulling for a balanced, powerful session that leaves you feeling strong from shoulders to core.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 10 Scapular Shrug
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- **Superset · 4 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 4 rounds**
  - Pullup Progression
  - Dip Progression
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - 10 Prone Y Raise
- 1 × Anti-Extension Progression _(progression — pick your level)_

### 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)
- 1 × 40s Child's Pose


## Rest and Recover

You'll gently move through every major joint, release tension from the week, and finish feeling loose and refreshed — no sweat required.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch

### Static Holds

- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Half Pigeon
- 1 × 45s Hamstring Stretch (Supine)
- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 45s Reclined Twist
- 1 × 60s Savasana