# Calisthenics & Kettlebell Mastery

Master complex bodyweight skills and build functional power with targeted resistance training.

## Upper Body Push & Pull

You'll build real upper-body strength with controlled presses and rows — leaving you feeling solid and capable from the very first session.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Shrug

### Main Workout

- 3 × 9 Bench Press - Dumbbell
- 3 × 9 Row (Bent-Over) - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 2 × 12 Lateral Raise - Dumbbell
- 2 × 12 Rear Delt Fly - Dumbbell

### 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)


## Lower Body Power

You'll fire up your legs and build serious lower-body strength with heavy kettlebell work. Expect to feel powerful and grounded by the end.

### Warm-up

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

### Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell
- 3 × 8 Romanian Deadlift - Kettlebell
- 3 × 8 Kettlebell Front Rack Lunge
- 1 × Single Leg/Core Assistance _(progression — pick your level)_

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 40s Half Pigeon


## Active Recovery

You'll ease tension, open up tight spots, and leave feeling refreshed and loose — a gentle flow your whole body will thank you for.

### Joint Circles

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

### Dynamic Flow

- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch
- 1 × 30s Shoulder Dislocate - Resistance Band
- 1 × 30s Torso Twist
- 1 × 40s Inchworm

### Static Holds

- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Half Pigeon
- 1 × 45s Hamstring Stretch (Supine)
- 1 × 45s Child's Pose Lat Stretch
- 1 × 45s Reclined Twist
- 1 × 60s Savasana