# Combined Strength and Skill Mastery

Build muscle and master calisthenics moves with a balanced, high-performance approach.

## Full Body Volume

Kick off your 28-day strength cycle with this focused, full-body barbell session. You'll move through the big lifts with purpose and control — building the foundation that makes every future session stronger.

### Warm-Up

- 1 × 40s Hip Circle
- 1 × 40s Leg Swing
- 1 × 40s Shoulder Circle
- 2 × 5 Inchworm
- 2 × 8 Squat (Goblet) - Kettlebell
- 2 × 12 Pull Apart - Resistance Band

### Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Bench Press - Barbell
- 3 × 10 Deadlift (Romanian)
- 3 × 8 Bent-Over Row - Barbell
- 3 × 8 Overhead Press - Barbell

### Accessories

- **Superset · 2 rounds**
  - 12 Deadlift (Stiff-Legged) - Dumbbell
  - 12 Lateral Raise - Dumbbell
- **Superset · 2 rounds**
  - Pullup Progression
  - 12 Bicep Curl - Dumbbell

### Cool Down

- 1 × 40s Quad Stretch
- 1 × 40s Hip Flexor Stretch (Kneeling)
- 1 × 40s Chest Doorway Stretch
- 1 × 45s Child's Pose
- 1 × 45s Seated Hamstring Stretch
- 1 × 40s Thoracic Rotation


## Upper Push & Pull Hypertrophy

Kick off your 28-day journey with a solid upper body session that builds strength from the ground up. Expect a satisfying pump as you work through pressing and pulling movements with crisp, controlled form.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 8 Scapular Pull-Up

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 11 Bicep Curl - Resistance Bands
- 2 × 11 Triceps Extension - Resistance Band
- 2 × 12 Face Pull - Resistance Bands
- 2 × 12 Lateral Raise - Resistance Band

### Cool Down

- 1 × 40s Chest Stretch
- 1 × 40s Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Triceps Stretch - Overhead


## Skill Foundations

Time to build some serious body control! You'll practice wall handstands and L-sit holds that will lay the foundation for impressive calisthenics skills — expect to feel your core and shoulders working hard in the best way.

### Warm-Up

- 2 × 30s Wrist Circle
- 2 × 30s Cat-Cow
- 2 × 30s Shoulder Circle
- 2 × 20s Hollow Body Hold
- 2 × 30s Hip Flexor Stretch

### Handstand Skill Block

- 3 × 30s Wall Plank Hold
- 3 × 5 Wall Handstand Kick-Up
- 3 × 20s Wall Handstand Hold
- 2 × 6 Plank (Shoulder Tap)

### L-Sit Skill Block

- 3 × 10 Seated Leg Lift
- 3 × 15s Tucked L-Sit
- 3 × 10s L-Sit (Single-Leg)
- 1 × L-sit Progression _(progression — pick your level)_

### Accessory Strength

- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 30s Dead Hang

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Opener Stretch
- 1 × 40s Seated Forward Fold
- 1 × 30s Wrist Flexibility Stretch