Beginning Calisthenics

Body awareness. Just show up and move.

Wrist prep, frog stand, and single-leg balance.

Add Wall Push-Up. Get comfortable with pushing.

Mobility and flexibility — hips, chest, and hamstrings.

Learn the pair structure. Wall Push-Up + Squat superset.

Wrist warmup, core activation, and plank as handstand prerequisite.

Active recovery — light movement, no intensity.

Add second pair (Core + Hinge). Introduce Superman.

Wrist strength and balance for the crow pose.

Upgrade exercises. Push-Up (Incline), Reverse Lunge, Glute Bridge (Single-Leg).

Hip rotation and thoracic mobility.

Introduce the Core Triplet: Plank + Side Plank + Superman.

Wall handstand holds and pike push-ups.

Active recovery — gentle movement and stretching.

RR pair names introduced. Scapular Pull-Up enters, Single-Leg Glute Bridge grows.

Core compression strength for the L-sit hold.

Inverted Row enters. Reverse Lunge progresses. 5-section preview of the full RR.

Deep stretches for hips, calves, and hamstrings.

Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.

Overhead pressing strength, shoulder stability, and mobility.

Active recovery — gentle movement and passive stretches.

Full Push-Up replaces Incline. Negative Pull-Up enters. Full RR structure.

L-sit compression strength and crow pose balance.

Full RR structure with rep ranges. Peak volume.

Comprehensive Starting to Stretch flow — hips, lats, hamstrings.

Full RR Skill Day format. Handstand + L-sit + mobility.

You did it! Gentle full-body movement, deep breathing, rest.