# Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

## Lower Body Stability

Get ready to build strong, powerful legs from the ground up! This session uses slow, controlled movements to help your muscles grow and teaches you the perfect squat and lunge form you'll carry through the entire program.

### Warm-Up

- Exercise
- Exercise
- Exercise
- Exercise

### Main Workout

- Exercise
- Exercise
- Exercise
- Exercise
- Exercise

### Cool Down

- Exercise
- Exercise
- Exercise
- Exercise


## Push & Pull Basics

Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 45s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 3 × 10 Push-Up
- 3 × 8 Pike Push-Up
- 3 × 10 Superman Hold
- 2 × 10 Dip (Triceps)
- 2 × 12 Reverse Snow Angel
- 2 × 12 Plank (Shoulder Tap)

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted