# Calisthenics Power & Mobility

Build serious muscle and strength using only your body weight and focused mobility.

## Active Rest

You'll ease tension, restore range of motion, and feel refreshed — gentle movement to keep your body loose and ready for what's ahead.

### Joint Circles

- 1 × 10 Neck Movement (Three-Plane) _(Slow, controlled movement in all three planes)_
- 1 × 10 Shoulder Shrug (Circular) _(Full circles, forward and back)_
- 1 × 10 Arm Circle _(Big, smooth circles each direction)_
- 1 × 10 Hip Circle _(Draw large circles, both directions)_
- 1 × 10 Ankle Circle _(Slow circles each direction)_

### Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Leg Swing (Front & Side) _(Each side — controlled swing)_
- 1 × 8 Inchworm _(Walk hands out slowly)_
- 1 × 8 Hip CARS _(Each side — full range of motion)_
- 1 × 10 Torso Twist _(Rotate through full range each side)_

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side — sink hips forward gently)_
- 1 × 40s Half Pigeon _(Each side — relax hips toward floor)_
- 1 × 40s Lying Crossover Stretch _(Each side — keep shoulders flat)_
- 1 × 40s Pike Stretch _(Soften knees slightly if hamstrings are tight)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Each side — keep elbow at shoulder height)_
- 1 × 40s Calf Stretch _(Each side — press heel into wall or step)_
- 1 × 45s Child's Pose _(Let the breath slow down naturally)_
- 1 × 60s Savasana _(Close your eyes and breathe deeply)_


## Upper Push & Pull Volume

You'll build real upper-body strength with a balanced mix of pushing and pulling — clean reps, solid form, and a great foundation for the weeks ahead.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

### Main

- **Superset · 3 rounds**
  - 8 Archer Push-Up _(Each side)_
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - 10 Inverted Row Hold
- 2 × 20s Hollow Body Hold _(Brace ribs down, squeeze glutes)_

### Cool-down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Child's Pose Lat Stretch


## Lower Body Strength

You'll fire up your legs and glutes with squats, lunges, and hip work — building real lower-body strength from the ground up.

### Warm-up

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

### Main

- 3 × 9 Split Squat (Bulgarian) _(Right)_
- 3 × 9 Split Squat (Bulgarian) _(Left)_
- **Superset · 3 rounds**
  - 8 Deadlift (Single-Leg Romanian) _(Right)_
  - 8 Deadlift (Single-Leg Romanian) _(Left)_
  - 10 Dead Bug _(Each side)_
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - 30s Side Plank _(Each side)_

### Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 45s Half Pigeon _(Each side)_


## Full Body Recovery

You'll melt tension in your hips and shoulders with a flowing mix of dynamic movement and deep holds — leaving you feeling open, loose, and ready for anything.

### Joint Circles & Dynamic Flow

- 1 × 10 Hip Circle _(Slow, full circles each direction)_
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Arm Circle _(Big slow circles, both directions)_
- 1 × 10 Cat-Cow _(Breathe into each movement)_
- 1 × 8 World's Greatest Stretch _(Step wide, rotate through the thoracic)_
- 1 × 10 Leg Swing (Front & Side) _(Controlled swings, front/side)_
- 1 × 8 Squat (Dynamic Mobility) _(Reach arms overhead at bottom)_

### Static Holds

- 1 × 40s Dragon Pose _(Right)_
- 1 × 40s Dragon Pose _(Left)_
- 1 × 40s Frog Pose _(Knees wide, hips sinking down)_
- 1 × 40s Butterfly Stretch _(Gently press knees toward floor)_
- 1 × 40s Child's Pose Lat Stretch _(Walk hands forward, relax lats)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 40s Savasana _(Let everything fully relax)_


## Active Rest

You'll ease tension from the week with a gentle head-to-toe flow — moving freely, breathing deeply, and leaving feeling refreshed and loose.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Shrug (Circular)
- 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 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Torso Twist
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Inchworm
- 1 × 10 Squat (Dynamic Mobility)

### Static Holds

- 1 × 40s Dragon Pose _(Right)_
- 1 × 40s Dragon Pose _(Left)_
- 1 × 45s Caterpillar Pose
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Lying Crossover Stretch _(Right)_
- 1 × 40s Lying Crossover Stretch _(Left)_
- 1 × 40s Calf Stretch _(Each side)_
- 1 × 60s Savasana


## Upper Body Hypertrophy

You'll fire up your chest, back, and shoulders with a focused push-pull session — efficient rounds, solid form, real results.

### Warm-Up

- 1 × 10 Shoulder Roll
- 1 × 10 Arm Circle
- 1 × 6 Inchworm

### Main

- **Superset · 3 rounds**
  - 8 Archer Push-Up _(Right)_
  - 8 Archer Push-Up _(Left)_
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 10 Push-Up (Decline)
  - 10 Plank Row _(Each side)_
- **Superset · 3 rounds**
  - 30s Wall Walk
  - 25s Hollow Body Hold

### Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Shoulder Extension Stretch
- 1 × 40s Child's Pose