# Calisthenics Strength & Skill Base

Build foundational muscle and master bodyweight skills using basic bar equipment.

## Rest Day

Today is all about recharging your body and mind. Focus on gentle movement, drinking plenty of water, and getting to bed early — your muscles grow and recover while you rest!

### Breathing & Relaxation

- 3 × 60s Supine Diaphragmatic Breathing

### Full Body Mobility Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 10 Shoulder Circle
- 1 × 30s Chest Opener Stretch
- 1 × 10 Cat-Cow
- 1 × 8 Thoracic Rotation
- 1 × 10 Hip Circle
- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 45s Pigeon Pose
- 1 × 60s Child's Pose
- 1 × 45s Supine Spinal Twist

### Wind Down

- 1 × 120s Legs Up The Wall Pose
- 1 × 120s Supine Diaphragmatic Breathing


## Upper Body Push & Pull

A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 40s Cat-Cow
- 2 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Pike Push-Up
- 2 × 20s Dead Hang
- 1 × Dip Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Chest Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose


## Full Body Hypertrophy

A balanced full-body session that touches every major muscle group — you'll build a solid foundation of strength and coordination while keeping things manageable and fresh. Expect to feel accomplished and energized, not wiped out!

### Warm-Up

- 1 × 30s Arm Circle
- 1 × 30s Leg Swing
- 1 × 30s Hip Circle
- 2 × 8 Scapular Pull-Up
- 2 × 10 Push-Up (Incline)

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Squat Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 10 Hanging Knee Raise
  - Pushup Progression
- **Superset · 2 rounds**
  - L-sit Progression
  - Row Progression

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Stretch
- 1 × 30s Quad Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)