# Calisthenics Strength & Skill Mastery

Build functional muscle and master bodyweight skills with these targeted sessions.

## Skill Practice Basics

You'll dial in your hollow body and tuck positions — slow, controlled holds that build real core strength from the inside out. Quality reps only, no rush.

### Warm-Up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Cat-Cow _(Move slowly through each rep)_

### Skill Work

- 3 × 20s Hollow Body Hold _(Press lower back firmly into the floor)_
- 3 × 15s Open Tuck L-Sit Hold _(Keep arms straight and shoulders depressed)_
- 3 × 20s Bodyline Stability Drill _(Squeeze glutes and brace your core throughout)_

### Cool-Down

- 1 × 30s Wrist Flexibility Stretch
- 1 × 30s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 30s Kneeling Hip Flexor Stretch _(Left)_


## Upper Body Push & Pull

You'll build strong shoulders and a solid upper back with a simple press-and-pull combo — great for locking in your form early on.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Shoulder Shrug (Circular)

### Main

- 3 × 8 Overhead Press - Barbell _(Keep your core tight and avoid arching your lower back)_
- 3 × 8 Row (Bent-Over) - Barbell _(Hinge at the hips, pull the bar to your lower chest)_
- **Superset · 2 rounds**
  - 10 Bench Press - Resistance Band _(Keep a slight arch in the band and press straight out)_
  - 10 Face Pull - Resistance Bands _(Pull the band to your forehead, elbows flared out)_

### Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 30s Chest Wall Stretch
- 1 × 30s Triceps Stretch - Overhead


## Active Recovery

You'll move gently through your whole body, releasing tension and keeping things loose after yesterday's session. Perfect for active recovery — slow, easy, and refreshing.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Torso Twist
- 1 × 10 Side Bend _(Each side)_

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (Supine) _(Right)_
- 1 × 40s Hamstring Stretch (Supine) _(Left)_
- 1 × 40s Butterfly Stretch
- 1 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 60s Savasana


## Active Recovery

You'll move gently through your whole body, easing out tension and leaving yourself feeling looser and refreshed — no sweat required.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle _(Each side)_
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch _(Right)_
- 1 × 30s World's Greatest Stretch _(Left)_
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Inchworm
- 1 × 10 Torso Twist
- 1 × 30s Hip CARS _(Each side)_

### Static Holds

- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Butterfly Stretch
- 1 × 40s Pike Stretch
- 1 × 40s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Calf Stretch _(Each side)_
- 1 × 40s Reclined Twist _(Right)_
- 1 × 40s Reclined Twist _(Left)_
- 1 × 60s Savasana


## Lower Body Power

You'll build solid leg strength from the ground up — controlled squats, hinges, and lunges that lay the foundation for everything ahead.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Leg Swing (Front & Side) _(Each side)_
- 1 × 10 Hip Circle _(Each side)_

### Main

- 3 × 8 Squat - Barbell
- 3 × 10 Deadlift (Romanian)
- 2 × 10 Lunge (Walking) _(Right)_
- 2 × 10 Lunge (Walking) _(Left)_
- 2 × 12 Glute Bridge

### Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Hamstring Stretch (90/90) _(Each side)_
- 1 × 40s Quad Stretch _(Each side)_