# Calisthenics Power & Mobility

Master advanced bodyweight skills while building lean muscle and improving your range of motion.

## Upper Body Hypertrophy

You'll fire up your chest, back, and shoulders with a balanced push-and-pull session — leaving you feeling strong and pumped from top to bottom.

### Warm-up

- 1 × 10 Arm Circle _(Slow, controlled circles)_
- 1 × 10 Shoulder Roll _(Full range forward and back)_
- 1 × 6 Inchworm _(Walk hands out to plank and back)_

### Main

- **Superset · 3 rounds**
  - 8 Archer Push-Up _(Shift weight fully to one side each rep)_
  - 10 Commando Row - Pull-Up Bar _(Alternate hand grip each rep)_
- **Superset · 3 rounds**
  - 10 Dip (Parallel Bar) _(Full lockout at top, control the descent)_
  - 8 Pull-Up _(Dead hang start, chin clears the bar)_
- 1 × HS Pushup Progression _(progression — pick your level)_
- 2 × 12 Scapular Shrug _(Depress and retract scapulae fully)_
- 2 × 12 Plank (Shoulder Tap) _(Hips level, tap shoulder lightly)_

### Cool-down

- 1 × 30s Chest Wall Stretch _(Open chest against doorframe or wall)_
- 1 × 30s Child's Pose Lat Stretch _(Reach arms forward, sit hips back)_
- 1 × 30s Shoulder Extension Stretch _(Each side — feel the lat and shoulder stretch)_


## Rest and Recover

You'll move gently through your whole body, easing out tightness and leaving your joints feeling loose and refreshed — no sweat required.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane) _(Slow, controlled circles in all three planes)_
- 1 × 30s Shoulder Shrug (Circular)
- 1 × 30s Arm Circle _(Full range, both directions)_
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle _(Big slow circles, both directions)_
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow _(Inhale to arch, exhale to round)_
- 1 × 10 Torso Twist _(Keep hips square, rotate through T-spine)_
- 1 × 10 Side Bend _(Each side)_
- 1 × 30s Hip CARS _(Each side — slow controlled rotation)_
- 1 × 10 Leg Swing (Front & Side) _(Each side — keep standing leg soft)_
- 1 × 8 World's Greatest Stretch _(Each side — move slowly through each position)_
- 1 × 8 Inchworm _(Walk hands out slow and controlled)_

### Static Holds

- 1 × 40s Child's Pose Lat Stretch _(Breathe into your lats)_
- 1 × 40s Lunge Stretch (Kneeling) _(Each side — sink hips toward floor)_
- 1 × 40s Hamstring Stretch (Supine) _(Each side — flex foot toward you)_
- 1 × 40s Half Pigeon _(Each side — square hips forward)_
- 1 × 35s Shoulder Stretch (Cross-Body) _(Each side — keep shoulder down)_
- 1 × 35s Chest Expansion Stretch (Elbows Back) _(Clasp hands behind, open chest wide)_
- 1 × 40s Reclined Twist _(Each side — let gravity do the work)_
- 1 × 40s Child's Pose _(Arms extended, breathe deeply)_