# Calisthenics Strength & Mobility Path

Master your body weight with progressive strength, skill, and mobility training.

## 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


## 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