# Calisthenics & Ring Mastery

Master advanced bodyweight skills using rings, bands, and weights.

## Rest Day

You'll ease tension, open up tight spots, and leave feeling looser and more relaxed from head to toe. A gentle flow to keep you moving without wearing you out.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 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
- 1 × 8 Squat (Sky Reach)

### Static Holds

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


## Full Body Conditioning

You'll hit every muscle in one punchy circuit — squats, rows, push-ups, and core all rolled into a satisfying full-body blast. Three rounds, focused effort, real results.

### Warm-Up

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

### Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - Hinge Progression
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 2 × 30s Side Plank

### Cool Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 60s Savasana


## Lower Body Strength

You'll fire up your legs and core with squats, hinges, and single-leg work — building real strength from the ground up. Short, focused, and satisfying.

### Warm-up

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

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat
- 2 × 10 Hanging Knee Raise

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Quad Stretch
- 1 × 30s Child's Pose


## Handstand Basics

You'll sharpen your handstand technique and build real shoulder confidence — calm, focused, and quality over everything.

### Warm-Up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Forward and Back Bends
- 1 × 40s Arm Circle

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 3 × 20s Scapular Push-Up
- 3 × 20s Bodyline Stability Drill
- 3 × 20s Wall Plank Hold

### Cool-Down

- 1 × 45s Wrist Flexibility Stretch
- 1 × 45s Shoulder Stretch (Cross-Body)


## 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)


## Rest Day

You'll ease tension, open up tight spots, and leave feeling looser and more relaxed from head to toe. A gentle flow to keep you moving without wearing you out.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 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
- 1 × 8 Squat (Sky Reach)

### Static Holds

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


## Mobility Flow

You'll open up tight hips and stiff shoulders with a flowing mobility session — leaving you feeling loose, tall, and ready for anything ahead.

### Joint Circles & Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Arm Circle
- 1 × 10 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 8 Squat (Dynamic Mobility)

### Static Holds

- 1 × 40s Dragon Pose
- 1 × 40s Half Pigeon
- 1 × 40s Cow Face Pose
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose