# Calisthenics Strength & Skill Build

Unlock your potential with bodyweight progressions and mobility work using a pull-up bar.

## Full Body Maintenance

A balanced full-body session designed to keep your strength and muscle gains locked in as you near the finish line. Expect a satisfying, controlled workout that leaves you feeling strong — not wiped out.

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Circle
- 1 × Squat Progression _(progression — pick your level)_
- 1 × 20s Dead Hang

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 8 Bodyweight Squat
- **Superset · 2 rounds**
  - 20s Chin Up Hold
  - 12 Crunch (Reverse)
- **Superset · 2 rounds**
  - Row Progression
  - 12 Glute Bridge

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Quad Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Seated Hamstring Stretch


## Upper Body Push & Pull

A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 40s Cat-Cow Stretch
- 2 × 10 Serratus Wall Slide

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Pike Push-Up
- 2 × 20s Dead Hang
- 1 × Dip Progression _(progression — pick your level)_

### Cool Down

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


## Rest & Recharge

You've earned this! Today is all about letting your body absorb the incredible work you've put in this month. Enjoy some gentle movement, breathe deeply, and get ready to finish strong tomorrow.

### Gentle Mobility Flow

- 1 × 120s Supine Diaphragmatic Breathing
- 1 × 60s Neck Roll
- 1 × 60s Shoulder Circle
- 1 × 60s Cat-Cow
- 1 × 60s Thoracic Rotation
- 1 × 60s Hip Circle
- 1 × 45s Quad Stretch
- 1 × 45s Standing Single-Leg Hamstring Stretch

### Restorative Holds

- 1 × 90s Child's Pose
- 1 × 60s Supine Spinal Twist
- 1 × 60s Figure Four Stretch (Supine)
- 1 × 120s Legs Up The Wall Pose

### Breathwork & Wind Down

- 1 × 180s Box Breathing