# Calisthenics Skill Progression (Copy)

Master advanced bodyweight skills through targeted strength and technique drills.

## Planche & Front Lever Foundation (Copy)

You'll practice static holds and lean progressions to build the foundation for planche and front lever skills. Quality over quantity—focus on perfect form and controlled progression.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 30s Wrist Flexibility Stretch
- 1 × 10 Wrist Circle

### Skill Work

- 3 × 20s Planche Lean Hold
- 3 × 15s L-Sit Hold (Foot-Supported)
- 2 × 30 Sit-Up
- 2 × 20 Dip (Parallel Bar)
- 2 × 5s Hang (Arch)

### Cool-down

- 1 × 30s Hand Clasp Stretch (Behind the Back)
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Kneeling Hip Flexor Stretch


## Muscle-Up Power & Pulling (Copy)

You'll build explosive pulling power and chest-to-shoulder transition strength—the foundation for unlocking your muscle-up. Three rounds of hard pulling, pressing, and dynamic drills to forge real pulling power.

### Warm-up

- 1 × 5 Scapular Pull-Up
- 1 × 10 Mountain Climber
- 1 × 8 Push-Up

### Main

- 3 × 5 Pull-Up
- 3 × 5 Dip (Parallel Bar)
- 3 × 6 Pull-Up (Commando) - Pull-Up Bar
- 3 × 8 Dip (Parallel Bar)
- 2 × 5 Hang (Arch)
- 2 × 6 cindy

### Cool-down

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


## Static Hold & Core Strength (Copy)

You'll build the deep core tension and spinal stability needed for advanced holds like planche and front lever. Short, focused sets of static holds and dynamic core work will wire your body for rigid control.

### Activation

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 6 Hip CARS

### Main

- 4 × 5 Dead Bug
- 3 × 5 Leg Raise
- **Superset · 3 rounds**
  - 30s Side Plank
  - 5 Torso Twist (Bent-Over)
- 3 × 40s Superman Hold

### Holds

- 2 × 45s Hollow Body Hold