# Calisthenics 

## Stretching 

Chin-to-Chest Stretch · Backbend Stretch (Standing) · Pancake Stretch

### Workout

- 1 × 1-11 Chin-to-Chest Stretch
- 1 × 1-11 Neck Roll
- 1 × 1-11 Sleeper Stretch
- 1 × 1-11 Shoulder Extension Stretch
- 1 × 1-11 Wrist Flexibility Stretch
- 1 × 1-11 Backbend Stretch (Standing)
- 1 × 1-11 Pike Stretch
- 1 × 1-11 Pancake Stretch
- 1 × 1-11 Split Hold
- 1 × 1-11 Ankle Pails and Rails


## Handstand

Handstand (Freestanding)

### Workout

- 3 × 1-2min Handstand (Freestanding)


## Push

Pike Push-Up · Dip (Triceps) · Push-Up · Plank (Shoulder Tap)

### Workout

- 3 × 1-2min Pike Push-Up
- 3 × 1-2min Dip (Triceps)
- 3 × 1-2min Push-Up
- 3 × 1-2min Plank (Shoulder Tap)


## Pull

Pull-Up (Band-Assisted) · Australian pull up · Pull-Up (Band-Assisted) · YTW

### Workout

- 3 × 1-2min Pull-Up (Band-Assisted)
- 3 × 1-2min Australian pull up
- 3 × 1-2min Pull-Up (Band-Assisted)
- 3 × 1-2min YTW


## Leg

Pistol Squat · Glute Bridge (Single-Leg) · Side Lunge · Sissy Squat

### Workout

- 3 × 1-2min Pistol Squat
- 3 × 1-2min Glute Bridge (Single-Leg)
- 3 × 1-2min Side Lunge
- 3 × 1-2min Sissy Squat


## Running

Running

### Workout

- 2 × 1-11 Running