# Calisthenic Strength & Mobility Path (Copy)

Master advanced bodyweight moves while building lean muscle and functional strength. Make it more interesting 

## Upper Body Pull & Skill (Copy)

Today you'll build a strong, stable back by learning to pull with control and purpose. Expect to feel your lats, upper back, and core working together — a great foundation for everything ahead!

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Arm Circle
- 1 × 12 Pull Apart - Resistance Band
- 2 × 20s Dead Hang
- 1 × 8 Cat-Cow

### Main Workout

- 3 × 8 Inverted Row Hold
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 10 Face Pull - Cable
  - 20s Hollow Body Hold
- 2 × 10 Scapular Shrug

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Lat Stretch
- 1 × 5 Neck Roll


## Active Recovery (Copy)

Give your body the care it deserves today! This gentle session will help flush out soreness, keep you moving, and set you up for a stronger tomorrow — no sweat required.

### Light Walk

- 1 × 1200s Brisk Walk

### Gentle Mobility Flow

- 1 × 30s Neck Roll
- 1 × 30s Shoulder Circle
- 1 × 30s Chest Opener Stretch
- 1 × 30s Hip Circle
- 1 × 10 Leg Swing
- 1 × 30s Ankle Circle

### Gentle Cool Down Stretches

- 1 × 40s Quad Stretch
- 1 × 40s Standing Single-Leg Hamstring Stretch
- 1 × 40s Hip Flexor Stretch
- 1 × 45s Child's Pose
- 1 × 40s Supine Spinal Twist
- 1 × 60s Supine Diaphragmatic Breathing


## Full Body Hypertrophy (Copy)

Today you'll fire up your legs and get your whole body moving with squats, lunges, and cardio bursts. It's a great way to build a strong foundation — expect to feel energized and accomplished by the end!

### Warm-Up

- 1 × 120s Jump Rope
- 1 × 10 Leg Swing
- 1 × 10 Hip Circle
- 1 × 10 Bodyweight Squat

### Main Workout

- 3 × 8 Bodyweight Squat
- 3 × 8 Reverse Lunge
- 3 × 8 Sumo Squat - BODY_ONLY
- 2 × 30s Jump Rope
- 2 × 10 Glute Bridge
- 2 × 12 Calf Raise

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 45s Child's Pose


## Handstand & Core Practice (Copy)

Today is all about building the skills that will unlock your future training — expect focused, deliberate holds that challenge your body control and awareness. It's low volume, high quality, and deeply satisfying when you nail the positions.

### Warm-Up

- 1 × 120s Jump Rope
- 1 × 10 Shoulder Circle
- 1 × 10 Cat-Cow
- 1 × 10 Wrist Circle
- 2 × 10 Scapular Push-Up
- 2 × 8 Dead Bug

### Skill Block 1 – Hollow Body

- 3 × 30s Hollow Body Hold
- 2 × 8 Hollow Body Hold

### Skill Block 2 – Wall Handstand

- 3 × 30s Wall Handstand Hold
- 2 × 6 Plank (Shoulder Tap)

### Accessory – Supporting Strength

- 2 × 8 Pike Push-Up
- 2 × 30s Plank

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Wrist Flexor Stretch
- 1 × 30s Supine Spinal Twist


## Full Body Reset (Copy)

A deep, restorative stretch session to open up your hips and upper back after a hard training week. Expect to feel genuinely looser and more mobile — hold each stretch with intention and breathe into the tension.

### Warm-Up

- 1 × 120s Jump Rope
- 1 × 60s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 30s Thoracic Rotation

### Hip Mobility Block

- 2 × 45s Kneeling Hip Flexor Stretch
- 2 × 60s Pigeon Pose
- 2 × 45s Figure Four Stretch (Supine)
- 2 × 45s Seated Straddle Stretch
- 2 × 45s Deep Squat Hold

### Thoracic Mobility Block

- 2 × 45s Thread the Needle
- 2 × 45s Foam Roll Upper Back
- 2 × 40s Seated Spinal Twist Stretch
- 2 × 40s Chest Doorway Stretch

### Cool Down

- 1 × 45s Knee-To-Chest Stretch (Single)
- 1 × 45s Supine Spinal Twist
- 1 × 60s Child's Pose