# Calisthenics Power & Mobility

Master advanced bodyweight moves while building serious functional muscle and strength.

## Upper Body Push & Pull

You'll build real upper body strength from the ground up — controlled, focused reps that set you up for everything ahead.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Face Pull - Resistance Bands
- 2 × 12 Shoulder Press - Resistance Band

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)