# 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**
  - Pushup Progression
  - Dip Progression
- **Superset 2 · 3 rounds**
  - 1 Pike Push-Up
  - Anti-Extension Progression


## 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
  - Row Progression
- **Superset 2 · 3 rounds**
  - Pullup Progression
  - Anti-Rotation Progression


## 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**
  - Simple Squat Progression
  - Hinge Progression
- **Superset 2 · 3 rounds**
  - Squat Progression
  - Extension Progression