# Calisthenics Strength & Skill Build

Master your bodyweight with focused strength and mobility progressions using minimal equipment.

## Full Body Hypertrophy

You'll move through every major muscle group and build a solid foundation — feel strong, capable, and ready for the weeks ahead.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 5 Inchworm

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 8 Cat-Cow
- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 60s Savasana


## Upper Body Push & Pull

You'll build real pulling and pushing strength from the ground up — controlled, confident, and focused on great form from day one.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Push-Up

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch
- 1 × 40s Child's Pose


## Handstand Basics

You'll train your body to move smarter — building the core tension and shoulder control that make every future pull-up feel easier. Short holds, full focus.

### Warm-Up

- 1 × 40s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 30s Arm Circle

### Skill Work

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 4 × 15s Scapular Pull-Up
- 1 × L-sit Progression _(progression — pick your level)_

### Cool-Down

- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Kneeling Hip Flexor Stretch


## Lower Body Power

You'll fire up your legs and core with squats, hinges, and single-leg work — building real strength from the ground up. Short, focused, and satisfying.

### Warm-up

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

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_
- 3 × 8 Split Squat
- 2 × 10 Hanging Knee Raise

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Quad Stretch
- 1 × 30s Child's Pose


## Recovery Flow

You'll melt away tension in your shoulders and hips with a gentle flowing sequence — leaving you feeling loose, refreshed, and ready for the week ahead.

### Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Arm Circle
- 1 × 30s Cat-Cow
- 1 × 30s World's Greatest Stretch

### Static Holds

- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 60s Savasana