# Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

## Lower Body Stability

Get ready to build strong, powerful legs from the ground up! Today's session focuses on squats and lunges to develop balance and leg strength — you'll finish feeling accomplished and more confident in your movement.

### Warm-Up

- 1 × 30s Leg Swing
- 1 × 30s Hip Circle
- 2 × 10 Bodyweight Squat
- 1 × 8 Reverse Lunge

### Main Workout

- 3 × 10 Squat (Goblet) - Dumbbell
- 3 × 10 Walking Lunge - Dumbbell
- 3 × 10 Deadlift (Romanian) - Dumbbell
- **Superset · 2 rounds**
  - 12 Sumo Squat - Dumbbell
  - 12 Glute Bridge
- 2 × 12 Calf Raise

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 30s Pigeon Pose
- 1 × 40s Child's Pose


## Active Recovery

Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.

### Gentle Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Arm Swing Stretch (Dynamic)
- 1 × 30s Leg Swing

### Active Recovery Flow

- 2 × 40s Cat-Cow
- 2 × 40s Child's Pose
- 2 × 10 Thoracic Rotation
- 2 × 40s Hip Flexor Stretch
- 2 × 40s Pigeon Pose
- 2 × 10 Glute Bridge
- 2 × 8 Dead Bug
- 2 × 6 World's Greatest Stretch

### Cool Down & Breathwork

- 1 × 45s Seated Forward Fold
- 1 × 45s Supine Spinal Twist
- 1 × 60s Legs Up The Wall Pose
- 1 × 60s Supine Diaphragmatic Breathing


## Push & Pull Basics

Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 45s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 3 × 10 Push-Up
- 3 × 8 Pike Push-Up
- 3 × 10 Superman Hold
- 2 × 10 Dip (Triceps)
- 2 × 12 Reverse Snow Angel
- 2 × 12 Plank (Shoulder Tap)

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted