# Calisthenics Power and Muscle

Build functional strength and size using only your body weight.

## Upper Body Push & Pull

You'll build real upper-body strength with controlled push and pull movements — perfect for day one, and a great foundation for everything ahead.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up

### Main

- **Superset · 3 rounds**
  - 10 Push-Up (Incline) _(Slow and controlled)_
  - 10 Row (Doorframe) _(Pull chest to door)_
- 3 × 8 Pike Push-Up _(Hips high, elbows track back)_
- **Superset · 2 rounds**
  - 10 Scapular Shrug _(Squeeze shoulder blades)_
  - 10 Plank (Shoulder Tap) _(Keep hips level)_

### Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each side)_


## Lower Body Foundation

You'll strengthen your legs and improve your balance with simple, effective movements — perfect for building a solid foundation.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side)
- 1 × 10 Ankle Circle _(Each side)_

### Main

- 3 × 10 Bodyweight Squat
- **Superset · 3 rounds**
  - 8 Reverse Lunge _(Right)_
  - 8 Reverse Lunge _(Left)_
  - 10 Glute Bridge
- **Superset · 2 rounds**
  - 10 Deadlift (Romanian)
  - 10 Dead Bug _(Each side)_

### Cool-Down

- 1 × 30s Kneeling Hip Flexor Stretch _(Right)_
- 1 × 30s Kneeling Hip Flexor Stretch _(Left)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side)_