# Calisthenics Strength & Mobility

Master your bodyweight with focused muscle growth and essential mobility work.

## Upper Body Hypertrophy

You'll work through a balanced push-and-pull session that builds upper-body strength from the ground up — controlled, focused, and confidence-building.

### Warm-Up

- 1 × 10 Arm Circle _(Slow, controlled circles both directions)_
- 1 × 10 Shoulder Roll
- 1 × 8 Cat-Cow _(Breathe in on cow, out on cat)_

### Main

- 3 × 10 Push-Up (Incline) _(Keep chest tall, elbows at 45°)_
- 3 × 10 Row (Doorframe) _(Pull chest to door, squeeze shoulder blades)_
- 3 × 8 Row (Vertical) _(Body straight, pull hips to bar)_
- **Superset · 2 rounds**
  - 12 Arm Circle _(Lift only to shoulder height, control the descent)_
  - 12 Shoulder Stretch (Cross-Body) _(Each side)_
- 2 × 30s Plank _(Brace core, flat back)_

### Cool-Down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Extension Stretch _(Each side)_