# Calisthenics Foundation & Mobility

Build functional muscle and flexibility using only your body weight.

## 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