# Calisthenics Strength & Skill Mastery

Build raw power and master bodyweight skills using rings, bands, and a pull-up bar.

## Controlled Strength

A focused upper body session that keeps your muscles firing and your strength dialed in as you head into the final stretch of your plan. Expect controlled, quality reps that leave you feeling strong and activated — not wiped out.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 8 Scapular Pull-Up
- 2 × 12 Pull Apart - Resistance Band

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Push-Up - Rings
- 1 × Row Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Ring Curl - Rings
  - 10 Ring Tricep Extension - Rings
- **Superset · 2 rounds**
  - 12 Face Pull - Resistance Bands
  - 12 External Rotation - Resistance Band

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 45s Child's Pose


## Skill Progression

A focused skill session to sharpen your L-sit and static balance — expect deliberate, controlled holds that build serious core strength and body awareness. Quality reps only today; every second of a clean hold counts more than the quantity.

### Warm-Up

- 2 × 30s Wrist Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Hip Flexor March
- 3 × 10s Scapular Depression Hold
- 3 × 20s Hollow Body Hold

### L-Sit Progression Block

- 4 × 15s Tucked L-Sit
- 3 × 10s L-Sit (Single-Leg)
- 3 × 8s Straddle L-Sit Hold
- 3 × 6 L-Sit Compression Press

### Static Balance & Support Work

- 4 × 20s Ring Support Hold
- 3 × 8s Tuck Planche Hold
- **Superset · 3 rounds**
  - 20s Dead Hang
  - 5 Scapular Pull-Up

### Cool Down

- 2 × 40s Seated Forward Fold
- 2 × 40s Hip Flexor Stretch
- 2 × 30s Wrist Flexibility Stretch
- 1 × 60s Child's Pose


## Active Recovery

A restorative stretch session designed to open up your shoulders and hips after two days of hard work. Expect to feel looser, taller, and ready to crush the rest of the week.

### Dynamic Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 40s Cat-Cow
- 2 × 30s Thoracic Rotation

### Shoulder Opening Sequence

- 2 × 45s Chest Doorway Stretch
- 2 × 40s Shoulder Stretch (Cross-Body)
- 2 × 45s Sleeper Stretch
- 2 × 45s Thread the Needle
- 2 × 40s Overhead Shoulder Stretch
- 3 × 30s Lat Hang
- 2 × 40s Shoulder Dislocate - Resistance Band

### Hip Opening Sequence

- 2 × 60s 90/90 Hip Switch
- 2 × 60s Pigeon Pose
- 2 × 50s Lizard Pose
- 2 × 50s Butterfly Stretch
- 2 × 45s Deep Squat Hold
- 2 × 50s Hip Flexor Stretch

### Integrated Flow & Cool Down

- 2 × 45s World's Greatest Stretch
- 2 × 45s Supine Spinal Twist
- 1 × 60s Child's Pose
- 1 × 60s Seated Forward Fold


## Rest Day

A gentle, refreshing outdoor movement session to help your body recover and recharge. Expect to feel looser, calmer, and ready to crush the second half of your plan!

### Gentle Warm-Up

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Light Outdoor Movement

- 1 × 600s Walking
- 2 × 10 Lunge (Walking)
- 2 × 30s Lateral Shuffle
- 2 × 30s Carioca

### Mobility Flow

- 2 × 5 World's Greatest Stretch
- 2 × 45s Deep Squat Hold
- 2 × 40s Hip Flexor Stretch
- 2 × 8 Thoracic Rotation

### Cool Down & Breathwork

- 1 × 40s Knee-To-Chest Stretch (Single)
- 1 × 40s Supine Spinal Twist
- 1 × 60s Child's Pose
- 1 × 120s Supine Diaphragmatic Breathing


## Upper Body Push & Pull

Kick off your 28-day journey with a focused upper body session that builds serious strength from the ground up. Expect controlled, deliberate reps that leave your chest, triceps, and shoulders fired up — quality over quantity today!

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 2 × 10 Scapular Push-Up
- 2 × 20s Dead Hang
- 2 × 15s Ring Support Hold

### Main Workout

- 1 × Dip Progression _(progression — pick your level)_
- 3 × 10 Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - Row Progression
  - 10 Push-Up (Diamond)
- **Superset · 2 rounds**
  - L-sit Progression
  - Row Progression

### Cool Down

- 1 × 40s Chest Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Doorway Stretch
- 1 × 45s Child's Pose


## Lower Body Foundation

Get your legs firing with band-loaded squats and lunges that challenge your strength while keeping your form sharp. Expect a satisfying burn as you build a solid lower body foundation for the weeks ahead!

### Warm-Up

- 2 × 10 Leg Swing
- 2 × 10 Hip Circle
- 1 × Squat Progression _(progression — pick your level)_
- 2 × 8 Reverse Lunge

### Main Workout

- 3 × 10 Squat - Resistance Band
- 3 × 9 Reverse Lunge
- 3 × 10 Deadlift (Romanian) - Resistance Band
- **Superset · 2 rounds**
  - 12 Glute Bridge
  - 12 Monster Walk - Resistance Band
- 2 × 12 Hamstring Curl (Seated) - Resistance Band

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 40s Pigeon Pose


## Skill Practice

A focused skill session to build your handstand and ring strength from the ground up. Expect to feel your muscles working hard to stay still — that's where the real gains happen!

### Warm-Up

- 2 × 30s Wrist Circle
- 2 × 30s Wrist Flexibility Stretch
- 2 × 30s Shoulder Circle
- 2 × 8 Cat-Cow
- 2 × 8 Scapular Push-Up
- 2 × 20s Dead Hang

### Skill Block 1 – Tuck Handstand Hold

- 1 × Handstand Progression _(progression — pick your level)_
- 3 × 8 Pike Shoulder Tap - Resistance Bands
- 3 × 5 Wall Handstand Kick-Up

### Skill Block 2 – Ring Support Hold

- 4 × 15s Ring Support Hold
- 1 × Support Progression _(progression — pick your level)_
- 3 × 10s Rings Support Hold (Turned Out)

### Accessory Stability Work

- 1 × Row Progression _(progression — pick your level)_
- 2 × 12 Pull Apart - Resistance Band

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Wrist Flexibility Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Overhead Shoulder Stretch


## Skill Refinement

A focused, calm session to sharpen two of the most impressive skills in bodyweight training — the L-sit and handstand. Expect deliberate, mindful reps and holds that leave you feeling controlled and confident, not fatigued.

### Warm-Up

- 2 × 10 Shoulder Circle
- 2 × 10 Cat-Cow
- 2 × 10 Wrist Circle
- 2 × 30s Hip Flexor Stretch
- 2 × 30s Dead Hang
- 2 × 8 Scapular Pull-Up

### L-Sit Skill Practice

- 3 × 20s Tucked L-Sit
- 3 × 15s L-Sit (Single-Leg)
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 5 L Sit to Tuck Transition

### Handstand Skill Practice

- 3 × 30s Wall Handstand Hold
- 3 × 20s Wall Handstand Hold
- 3 × 6 Plank (Shoulder Tap)
- 4 × 3 Handstand (Freestanding)

### Accessory Strength

- **Superset · 3 rounds**
  - 20s Ring Support Hold
  - 8 Pike Push-Up
- **Superset · 2 rounds**
  - 30s Hollow Body Hold
  - 6 Pull-Up

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 45s Seated Forward Fold
- 1 × 30s Supine Spinal Twist


## Rest Day

Today is all about gentle movement and letting your body recharge. A relaxed walk will get your blood flowing, ease any soreness, and set you up for a strong finish to the week.

### Active Recovery

- 1 × 1800s Walking

### Post-Walk Mobility

- 1 × 30s Hip Circle
- 1 × 10 Leg Swing
- 1 × 10 Shoulder Circle
- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 45s Child's Pose
- 1 × 30s Seated Spinal Twist Stretch


## Full Body Strength

Get ready to feel every rep! This full body session uses slow, controlled movements to build real strength from the ground up — you'll finish feeling worked but not wrecked.

### Warm-Up

- 2 × 10 Arm Circle
- 2 × 10 Hip Circle
- 2 × 6 Inchworm
- 2 × 20s Dead Hang

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Split Squat (Bulgarian)
- **Superset · 2 rounds**
  - 12 Face Pull - Rings
  - 12 Pull Apart - Resistance Band
- **Superset · 2 rounds**
  - 10 Chin-Up
  - 30s Hollow Body Hold

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Lat Stretch
- 1 × 40s Hip Flexor Stretch