# Calisthenics Power & Flow

Build functional muscle and master bodyweight skills with this balanced, progressive routine.

## Rest and Recovery

You'll ease tension and keep your body feeling fresh with a gentle head-to-toe mobility flow — no sweat required, just good vibes.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s 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 Kneeling Hip Flexor Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Hamstring Stretch (90/90)


## Lower Body Strength

You'll build serious lower body strength from the ground up — squats, hinges, and single-leg work to lay a rock-solid foundation.

### Warm-up

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

### Main

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 8 Split Squat (Bulgarian)
  - 12 Glute Bridge

### Cool-down

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose


## Handstand Basics

You'll dial in your handstand technique with focused hold practice — building real shoulder strength and body control, one quality rep at a time.

### Warm-up

- 1 × 40s Wrist Circle
- 1 × 40s Wrist Forward and Back Bends
- 1 × 8 Scapular Push-Up

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 3 × 25s Hollow Body Hold
- 3 × 20s Wall Forearm Press Hold

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)


## Upper Body Push & Pull

You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch
- 1 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 8 Pike Push-Up
- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Wall Stretch
- 1 × 30s Wrist Flexibility Stretch
- 1 × 40s Child's Pose