# Calisthenics Mastery Path

Master advanced bodyweight movements with focused skill practice and strength training.

## 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


## Upper Body Push & Pull

Build your upper body foundation with slow, controlled movements that set you up for long-term progress. Expect to feel your muscles working in new ways as you develop the strength and body awareness you'll need for weeks ahead!

### Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Shoulder Circle _(Forward then backward)_
- 2 × 10 Serratus Wall Slide _(Keep back flat against wall)_
- 2 × 20s Dead Hang _(Relax shoulders fully)_

### Main Workout

- 3 × 8 Scapular Pull-Up _(Depress and retract shoulder blades only)_
- 3 × 5 Negative Pull-Up _(Take 4–5 seconds to lower down)_
- 3 × 20s Parallel Bar Support Hold _(Shoulders down, arms straight)_
- 3 × 8 Push-Up _(3-second descent, full range)_
- 2 × 10 Ring Row - Gymnastic Rings _(Keep body straight, squeeze shoulder blades)_
- 2 × 10 Dip (Triceps) _(Controlled descent, elbows back)_

### Cool Down

- 1 × 30s Chest Stretch _(Each side)_
- 1 × 30s Lat Stretch _(Each side, gentle hang)_
- 1 × 30s Chest Doorway Stretch _(Each arm)_
- 1 × 40s Child's Pose _(Focus on deep breathing)_


## Handstand Basics

Build rock-solid overhead balance and shoulder stability with focused handstand practice against the wall. Every rep is slow and intentional — quality is everything today!

### Warm-Up

- 2 × 20s Shoulder Circle _(Clockwise then counterclockwise)_
- 2 × 20s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 30s Wrist Extensor Stretch _(Fingers pointing back, press gently)_
- 2 × 8 Cat-Cow _(Slow and controlled)_
- 2 × 30s Downward Facing Dog _(Press through palms, push hips high)_
- 2 × 6 Pike Push-Up _(Slow 3-second descent)_

### Skill Work — Handstand Progression

- 3 × 20s Wall Handstand Hold _(Face the wall, hands 6 inches from wall, engage core and glutes)_
- 3 × 15s Wall Handstand Hold _(Belly faces wall, find balance point on fingertips)_
- 3 × 6 Plank (Shoulder Tap) _(Chest-to-wall, tap each shoulder slowly)_
- 3 × 3 Wall Walk _(Walk hands close to wall, hold 2s at top, walk back down)_
- 2 × 30s Hollow Body Hold _(Press lower back flat, arms overhead — mimics handstand body position)_

### Cool Down

- 1 × 45s Child's Pose _(Arms extended, breathe deeply)_
- 1 × 30s Chest Doorway Stretch _(Each side)_
- 1 × 45s Seated Forward Fold _(Reach for toes, relax the neck)_
- 1 × 30s Supine Spinal Twist _(Each side)_