# Calisthenics Strength & Mobility Path

Build functional muscle and master advanced skills with rings and bars.

## Full Body Hypertrophy

Build serious full-body strength using gymnastic rings for constant muscle tension and stability. Expect controlled, purposeful movement that locks in your form before the volume ramps up in later weeks.

### Warm-Up

- 2 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 8 Scapular Pull-Up _(Slow and controlled, depress and retract scapula)_
- 2 × 20s Ring Support Hold _(Rings turned out, body straight)_

### Main Circuit – Compound Lifts

- 3 × 9 Push-Up - Rings _(Rings at chest height, elbows at 45°)_
- 3 × 9 Ring Row - Gymnastic Rings _(Body straight, pull chest to rings)_
- 3 × 9 Split Squat (Bulgarian) _(Each leg – rear foot in rings, control descent)_
- 3 × 8 Dip - Rings _(Lean slightly forward for chest engagement)_

### Accessory Supersets

- **Superset · 2 rounds**
  - 11 Ring Curl - Rings _(Elbows high, squeeze at top)_
  - 11 Ring Tricep Extension - Rings _(Body at angle, extend fully)_
- **Superset · 2 rounds**
  - 11 Glute Bridge _(Feet in rings, drive hips up)_
  - 10 Pike Push-Up _(Hips high, lower head toward floor)_

### Core Finisher

- 2 × 10 Leg Tuck _(Feet in rings, pull knees to chest)_
- 2 × 30s Plank _(Feet or hands in rings, maintain neutral spine)_

### Cool Down

- 1 × 45s Child's Pose _(Breathe deeply, relax shoulders)_
- 1 × 40s Chest Stretch _(Each side – doorway or arm-across-body)_
- 1 × 40s Hip Flexor Stretch _(Each side – low lunge position)_
- 1 × 40s Lat Stretch _(Hang and lean to each side)_


## Upper Body Push & Pull

Build serious upper body strength from the ground up with slow, controlled pull-ups and dips that fire every muscle fiber. This session is all about perfect form and mind-muscle connection — the foundation for big gains over the next 4 weeks.

### Warm-Up

- Exercise
- Exercise
- Exercise
- Exercise

### Main Workout — Compounds

- Exercise
- Exercise

### Accessories

- Exercise
- Exercise
- Exercise
- Exercise

### Cool Down

- Exercise
- Exercise
- Exercise
- Exercise


## Rest

A gentle active recovery day to keep your body moving and your joints feeling fresh — no sweat, no strain, just easy movement to help you bounce back stronger tomorrow.

### Joint Mobility Warm-Up

- 1 × 30s Neck Roll _(Clockwise then counterclockwise)_
- 1 × 30s Shoulder Circle _(Forward then backward)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 30s Ankle Circle _(Each foot)_

### Light Walk

- 1 × 1500s Brisk Walk _(Easy, comfortable pace — breathe through your nose)_

### Cool Down Mobility

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Hip Flexor Stretch _(Each side)_
- 1 × 30s Calf Stretch _(Each leg)_
- 1 × 40s Chest Opener Stretch _(Interlace fingers behind back, lift chest gently)_
- 1 × 60s Child's Pose _(Breathe deeply and relax fully)_


## Upper Body Push & Pull

Kick off your 28-day journey with a controlled, form-focused upper body session built around ring push-ups and band-assisted pull-ups. You'll build real strength and muscle with intentional movement — quality over quantity today!

### Warm-Up

- 2 × 30s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 15 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up _(Depress and retract scapula at the top)_
- 2 × 20s Ring Support Hold _(Squeeze rings, lock out elbows)_

### Main Compounds

- 3 × 9 Push-Up - Rings _(Rings at knee height; controlled 3s descent)_
- 3 × 9 Pull-Up _(Choose band that allows clean full-range reps)_

### Accessory Work

- **Superset · 2 rounds**
  - 10 Fly - Gymnastic Rings _(Slight elbow bend; control the return)_
  - 12 Face Pull - Resistance Bands _(Pull to eye level, flare elbows out)_
- **Superset · 2 rounds**
  - 11 Ring Row - Gymnastic Rings _(Body at 45°; squeeze shoulder blades)_
  - 12 Bicep Curl - Resistance Bands _(Both arms simultaneously)_
- **Superset · 2 rounds**
  - 10 Dip - Rings _(Lean slightly forward for chest emphasis)_
  - 12 Shoulder Press - Resistance Band _(Stand on band, press straight overhead)_

### Cool Down

- 1 × 40s Chest Doorway Stretch _(Each side)_
- 1 × 40s Lat Stretch _(Each side — anchor band overhead)_
- 1 × 45s Child's Pose


## Lower Body Power

Build serious leg strength and muscle with band-assisted squats and lunges — keeping form sharp and controlled in this foundation week. Expect a satisfying burn that sets you up for bigger weeks ahead!

### Warm-Up

- 1 × 30s Leg Swing _(Each leg, front to back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Focus on depth and knee tracking)_
- 1 × 8 Reverse Lunge _(Each leg)_
- 1 × 12 Glute Bridge _(Squeeze at the top)_

### Main Workout

- 3 × 10 Squat - Resistance Band _(Band under feet, hold at shoulders)_
- 3 × 9 Deadlift (Romanian) - Resistance Band _(Hinge at hips, keep back flat)_
- 3 × 9 Lunge - Resistance Band _(Each leg, band under front foot)_
- 3 × 9 Split Squat (Bulgarian) _(Each leg, use rings lightly for balance)_

### Accessories

- 2 × 12 Resistance Band Lateral Walk _(Each direction, keep tension on band)_
- 2 × 12 Glute Bridge _(Band across hips, drive through heels)_
- 2 × 10 Ring Curl - Rings _(Keep hips elevated throughout)_

### Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 40s Pigeon Pose _(Each side)_
- 1 × 40s Child's Pose _(Breathe deeply and relax)_