# Calisthenics Foundation Strength Path

Build functional bodyweight strength and stay active with consistent, progressive movement.

## Active Recovery

You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Upper Body Strength

You'll fire up your chest, shoulders, and back with a balanced push-and-pull session — feel strong and capable by the final round!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Snow Angel
  - 10 Triceps Extension (Standing) - Resistance Band

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Active Recovery

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Upper Body Push & Pull

You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

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


## Lower Body Power

You'll fire up your legs and glutes with squats, bridges, and lunges — leaving you feeling strong and grounded from the ground up.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 3 × 8 Reverse Lunge
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 10 Glute Bridge (Single-Leg)
- 3 × 30s Wall Sit

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Lower Body Foundation

You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Ankle Circle

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat
- 2 × 12 Glute Bridge

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Mobility Flow

You'll gently open up your hips and shoulders, release any tension from the week, and finish feeling loose, relaxed, and refreshed.

### Joint Circles & Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 30s Crescent Lunge
- 1 × 30s Wide-Legged Forward Fold

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Butterfly Stretch
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 45s Child's Pose


## Full Body Strength

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Rest Day

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Conditioning Circuit

You'll move through a full-body circuit that keeps your energy up and leaves you feeling strong from head to toe. Four movements, two rounds — efficient and effective!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 6 Inchworm

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
  - Simple Hinge Progression
  - Anti-Extension Progression

### Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 60s Savasana