# Calisthenics Skill & Strength Split (Copy)

Rotating focus on push, pull, and core to unlock advanced static holds and explosive movements.

## Core & Explosive Power

You'll ignite your core, back, and shoulders with explosive holds and dynamic drills that build the stability and power you need for advanced moves. High intensity, laser-focused, and designed to unlock your potential.

### Activation

- 1 × 30s High Knees
- 2 × 12 Serratus Wall Slide
- 1 × 10 Arm Circle

### Main

- 3 × 40s Hollow Body Hold
- 3 × 12 Pallof Press - Resistance Band
- 3 × 35s Bear Crawl
- **Superset · 3 rounds**
  - 10 Pike-Up
  - 12 Plank (Shoulder Tap)
- 3 × 12 Woodchop - Resistance Band

### Holds

- 1 × L-sit Progression _(progression — pick your level)_
- 1 × 50s Plank


## Push & Planche Prep

Build raw pressing power and planche strength with heavy holds, handstand work, and dips. You'll develop the shoulder and chest stability needed for advanced calisthenics skills.

### Warm-up

- 1 × 45s Shoulder Warm-up - Resistance Band
- 2 × 5 Wall Handstand Kick-Up
- 1 × 15 Jumping Jacks

### Main

- 5 × 20s Planche Lean Hold
- **Superset · 4 rounds**
  - 5 Handstand Push-Up (Wall-Assisted)
  - 6 Pull-Up
- 4 × 6 Dip (Parallel Bar)
- **Superset · 3 rounds**
  - 20s L-Sit Hold (Foot-Supported)
  - 5 Archer Push-Up
- 3 × 12 Dip (Triceps)

### Cool-down

- 1 × 30s Hand Clasp Stretch (Behind the Back)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 45s Child's Pose


## Pull & Front Lever Focus

You'll build elite pulling strength with heavy weighted pull-ups and front lever progressions, then reinforce your rows and core stability. Three rounds of serious pulling work — short rest, maximum tension.

### Warm-up

- 1 × 30s Dead Hang
- 2 × 5 Scapular Pull-Up
- 1 × 20s Jumping Jacks

### Main

- **Superset · 4 rounds**
  - 5 Pull-Up
  - 45s Plank
- **Superset · 4 rounds**
  - 4 Pull-Up (L-Sit)
  - 6 Row - Resistance Band
- **Superset · 3 rounds**
  - 5 Pull-Up (Typewriter)
  - 10 Hanging Knee Raise

### Cool-down

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