# Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

## Push & Pull Basics

You'll build real upper-body strength from the ground up — every rep today teaches your muscles to work together with control and confidence.

### Warm-Up

- 1 × 10 Arm Circle _(Slow, full circles each direction)_
- 1 × 10 Shoulder Roll
- 1 × 8 Cat-Cow _(Breathe through each rep)_

### Main

- **Superset · 3 rounds**
  - 10 Push-Up (Incline) _(Chest to the surface, elbows at 45°)_
  - 10 Row (Doorframe) _(Pull chest to the doorframe, squeeze shoulder blades)_
- **Superset · 3 rounds**
  - 8 Push-Up (Incline, Medium) _(Hips high, lower chest toward floor)_
  - 10 Scapular Shrug _(Depress and retract shoulder blades slowly)_
- 2 × 10 Plank Row _(Keep hips level, row one arm at a time — each side)_
- 2 × 12 Superman Hold _(Squeeze rear delts and hold 2 seconds at top)_

### Cool-Down

- 1 × 30s Chest Wall Stretch _(Open chest wide, breathe deeply)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_
- 1 × 40s Child's Pose _(Let shoulders relax toward the floor)_