# Daily Calesthenics (modified 09/2026)

Wrist Curl · Arm Circle · Scapular Pull-Up · Scapular Push-Up · Hollow Body Hold · Dead Hang · Wall Handstand Hold · Front Lever (Tuck) · Pull-Up · Dip (Chest Version) · Row · Pike Push-Up · Leg Raise (Hanging, Straight) · L-Sit Hold · Plank

## Workout

- 1 × 1-2min Wrist Flexibility Stretch
- 1 × 10 Arm Circle
- 3 × 1-8 Scapular Pull-Up
- 2 × 1-8 Scapular Push-Up
- 2 × 20-30s Hollow Body Hold
- 1 × 20-30s Dead Hang
- 3 × 20-40s Pike Hold (Feet Elevated)
- 3 × 5-8 Inverted Row
- 3 × 5-8 Negative Pull-Up
- 3 × 5-8 Dip (Chest Version)
- 3 × 5-8 Pike Push-Up
- 3 × 8-12 Push-Up (Incline)
- 3 × 8-12 Leg Raise (Hanging, Straight)
- 3 × 10-30s Tucked L-Sit
- 2 × 8-10 Ab Wheel Rollout (Kneeling)