# Intermediate calisthenics 

## Strenght training

Bodyweight Squat · Dead Bug · Scapular Pull-Up · Split Squat · Pull-Up · Split Squat · Inverted Row · Push-Up · Plank · Side Plank · Superman · Wrist Circle · Pseudo push up · Negative pike push up

### Workout

- 1 × 1 Bodyweight Squat
- 1 × 1s Dead Bug
- 1 × 1 Scapular Pull-Up
- **Pull/legs · 3 rounds**
  - 0 Split Squat
  - 0 Pull-Up
- **Chest/push · 3 rounds**
  - 1 Dip - Bench
  - 0 Push-Up
  - 0 Inverted Row
- **Core · 3 rounds**
  - 0s Plank
  - 0s Side Plank
  - 0 Superman
- 1 × 1 Wrist Circle
- **Shoulders for handstand · 2 rounds**
  - 0 Pseudo push up
  - 0 Negative pike push up


## Stretching/recovery

Cat-Cow · Calf Stretch · Butterfly Stretch · Seated Straddle Stretch · Child's Pose · Pigeon Pose · Deep Squat Hold

### Workout

- 2 × 1 Cat-Cow
- 2 × 1 Calf Stretch
- 2 × 1s Butterfly Stretch
- 2 × 1s Seated Straddle Stretch
- 2 × 1s Child's Pose
- 2 × 1s Pigeon Pose
- 1 × 1s Deep Squat Hold
- 2 × 0 World's Greatest Stretch


## Skills 

Wrist Circle · Handstand (Wall-Assisted) · Pike Push-Up · Tucked L-Sit · Hollow Body Hold · Crow Pose

### Workout

- 1 × 1 Wrist Circle
- 5 × 1s Handstand (Wall-Assisted)
- 2 × 1 Pike Push-Up
- 5 × 1s Tucked L-Sit
- 2 × 1s Hollow Body Hold
- 3 × 1s Crow Pose