# Calisthenics Strength & Skill Base

Build solid muscle and master bodyweight basics using your pull-up bar.

## Upper Body Push & Pull

A gentle but effective upper body session to kick off your 28-day journey! You'll build real pressing and pulling strength with controlled movements that set you up for serious progress ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 12 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up

### Main Workout

- 3 × 8 Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Dip (Parallel Bar)
- 2 × 10 Bicep Curl - Resistance Bands
- 2 × 10 Triceps Extension - Resistance Band
- 2 × 12 Face Pull - Resistance Bands

### Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 40s Child's Pose