# Calisthenics PPL

## Push

Shoulder Circle · Knee Push-Up · Scapular Push-Up · Push-Up (Diamond) · Dip (Parallel Bar) · Dip (Parallel Bar) · Hanging Pike Leg Raise Negative

### Workout

- 1 × 30-60s Shoulder Circle
- 1 × 8-12 Knee Push-Up
- 1 × 8-12 Scapular Push-Up
- **Superset 1 · 3 rounds**
  - 5-8 Push-Up (Diamond)
  - 5-8 Dip (Parallel Bar)
- **Superset 2 · 3 rounds**
  - 5-8 Dip (Parallel Bar)
  - 8-12 Hanging Pike Leg Raise Negative


## Pull

Dead Hang · Scapular Pull-Up · Negative Pull-Up · Chin-Up · Incline Row · Pull-Up · Copenhagen Plank

### Workout

- 1 × 15-30s Dead Hang
- 1 × 5-8 Scapular Pull-Up
- 1 × 5-8 Negative Pull-Up
- **Superset 1 · 3 rounds**
  - 5-8 Chin-Up
  - 5-8 Incline Row
- **Superset 2 · 3 rounds**
  - 5-8 Pull-Up
  - 10-30s Copenhagen Plank


## Legs

Squat (Sky Reach) · Reverse Lunge · Ankle Circle · Shrimp Squat (Intermediate) · Hamstring Slide · L-Sit Hold (Foot-Supported) · Plank (Wall)

### Workout

- 1 × 8-12 Squat (Sky Reach)
- 1 × 8-12 Reverse Lunge
- 1 × 8-12 Ankle Circle
- **Superset 1 · 3 rounds**
  - 5-8 Shrimp Squat (Intermediate)
  - 5-8 Hamstring Slide
- **Superset 2 · 3 rounds**
  - 10 Split Squat
  - 8-12 Arch Body Hold (Prone)