# Calisthenics Skills 101

You'll explore five foundational calisthenics positions — building body awareness, shoulder stability, and core tension from the ground up. Quality reps, no rush.

## Warm-up

- 1 × 30s Wrist Circle _(Slow, controlled circles each direction)_
- 1 × 30s Wrist Forward and Back Bends _(Feel the stretch through both directions)_
- 1 × 8 Scapular Push-Up _(Protract and retract with control)_

## Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 5 Scapular Shrug _(Full range — shrug up then depress fully)_
- 2 × 20s Single-Leg Balance _(Right)_
- 2 × 20s Single-Leg Balance _(Left)_

## Cool-down

- 1 × 40s Wrist Flexibility Stretch _(Gentle pressure, hold each position)_
- 1 × 40s Child's Pose Lat Stretch _(Breathe into the stretch, let shoulders drop)_