# Calisthenics Strength & Skill Mastery

Build functional muscle and master bodyweight skills using your bar and parallel bars.

## Upper Body Push & Pull

You'll build real upper body strength from the ground up — controlled, focused reps that set you up for everything ahead.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Face Pull - Resistance Bands
- 2 × 12 Shoulder Press - Resistance Band

### 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 Maintenance

You'll move through a smooth, full-body flow that keeps every muscle awake and feeling strong — light enough to feel great, effective enough to matter.

### Warm-Up

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

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Pullup Progression
  - Squat Progression
- **Superset · 3 rounds**
  - Hinge Progression
  - Anti-Extension Progression
  - 20s Side Plank

### Cool Down

- 1 × 40s Child's Pose
- 1 × 40s Seated Forward Fold
- 1 × 40s Pigeon Pose
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Deep Flexibility

You'll move through a full-body flow that melts tension from head to toe — leaving you feeling loose, refreshed, and ready for your final day tomorrow.

### Joint Circles & Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Cat-Cow
- 1 × 30s World's Greatest Stretch
- 1 × 10 Shoulder Roll

### Static Holds

- 1 × 45s Dragon Pose
- 1 × 45s Sleeping Swan
- 1 × 40s Reclined Twist
- 1 × 40s Wide-Legged Forward Fold
- 1 × 45s Child's Pose