# Calisthenics Strength & Mobility Path

Build functional muscle and master bodyweight skills with this focused progression plan.

## Skill Introduction

You'll practice balancing and holding positions that build real body control — slow, focused work that pays off fast.

### Warm-up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 30s Arm Circle

### Skill Work

- 1 × Support Progression _(progression — pick your level)_
- 3 × 15s Wall Handstand Kick-Up
- 1 × L-sit Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch


## Upper Body Push & Pull

You'll build real upper-body strength from the ground up — every rep is about moving well and feeling strong.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 8 Wrist Flexibility Stretch
- 1 × 8 Squat (Sky Reach)

### Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 2 × 20s Hollow Body Hold

### Cool-Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Wrist Flexibility Stretch


## Upper Body Strength

You'll push and pull your way through a focused upper-body session with added band resistance — expect your muscles to work harder and leave feeling genuinely strong.

### Warm-up

- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 12 Arm Circle
- 1 × 8 Scapular Pull-Up

### Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 10 Bench Press - Resistance Band
- 3 × 10 Bent Over Row
- 1 × Dip Progression _(progression — pick your level)_

### Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)


## Lower Body & Core

You'll challenge your legs and glutes with split squats, squats, and hip hinges — expect that satisfying burn that tells you you're getting stronger.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)

### Main

- 1 × Squat Progression _(progression — pick your level)_
- 3 × 7 Split Squat (Bulgarian)
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 3 × 10 Glute Bridge (Single-Leg)
- 3 × 8 Dead Bug

### Cool-Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Half Pigeon


## Skill Refinement

You'll sharpen your tuck hold technique and build real bar control — slow, focused reps that pay off big over time.

### Warm-Up

- 1 × 40s Wrist Circle
- 1 × 40s Wrist Forward and Back Bends
- 1 × 10 Arm Circle

### Skill Work

- 1 × Support Progression _(progression — pick your level)_
- 3 × 20s Seated Pike Compression
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 20s Seated Leg Lift

### Cool-Down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Hip Flexor Stretch


## Lower Body Foundation

You'll build strength and control through deep squats, lunges, and hip hinges — great for waking up your lower body and improving your range of motion.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)

### Main

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat (Bulgarian)
- 2 × 10 Lunge (Walking)
- 2 × 10 Glute Bridge (Single-Leg)

### Cool-Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Half Pigeon


## Rest Day

You'll gently wake up your joints and melt away any stiffness with a breezy mix of flowing movement and easy holds — leaving you feeling looser and refreshed.

### Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Cat-Cow
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 10 Ankle Circle
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch


## Calisthenics Conditioning

You'll hit every muscle group in one flowing circuit — building real strength and stamina from head to toe. Three rounds, full body, and you'll feel the difference!

### Warm-Up

- 1 × 45s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 30s Arm Circle

### Main

- **Superset · 3 rounds**
  - 5-8 Push-Up
  - 5-8 Scapular Pull-Up
  - 5-8 Shrimp Squat (Intermediate)
- **Superset · 3 rounds**
  - 5-8 Deadlift (Romanian)
  - 10-30s Plank
  - 10 Russian Twist

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch


## Full Body Hypertrophy

You'll hit every major muscle group with a mix of bodyweight and band work — building a solid foundation and leaving you feeling strong all over.

### Warm-Up

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

### Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 2 × 25s Hollow Body Hold

### Cool-Down

- 1 × 40s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Lying Crossover Stretch