# Calisthenics & Kettlebell Mastery

Master foundational bodyweight skills and build strength using your home gym setup.

## Upper Body Push & Pull

You'll build real chest and back strength with a clean push-and-pull session — great for building that solid foundation you'll feel in everyday life.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × Warmup Activity Progression _(progression — pick your level)_

### Main Workout

- 3 × 8 Bench Press - Dumbbell
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

### Cool Down

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


## Handstand & Core Basics

You'll build real overhead strength and body control by practicing wall handstands — each hold gets you more comfortable being upside down. Quality reps today mean big progress tomorrow.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Forward and Back Bends
- 1 × 10 Serratus Wall Slide

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 3 × 20s Bodyline Stability Drill

### Cool-down

- 1 × 45s Wrist Flexibility Stretch
- 1 × 45s Shoulder Stretch (Cross-Body)


## Lower Body Power

You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Lunge Stretch (Kneeling)
- 1 × 6 Inchworm

### Main Workout

- 3 × 8 Squat - Barbell
- 3 × 8 Deadlift (Romanian) - Barbell
- 2 × 10 Kettlebell Front Rack Lunge
- 2 × 12 Glute Bridge
- 2 × 30s Plank

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Butterfly Stretch