# Calisthenics 101

You'll explore five foundational calisthenics positions — building body awareness, shoulder stability, and core tension from the ground up. Quality reps, no rush.

## Warm-up

- 1 × 30s Wrist Circle
- 1 × 30s Wrist Forward and Back Bends
- 1 × 8 Scapular Push-Up

## Skill Work

- 1 × 5-10min Plank (Wall)
- 1 × 30s Parallel Bar Support Hold
- 1 × 10-30s L-Sit Hold (Foot-Supported)
- 3 × 5 Scapular Shrug
- 2 × 20s Single-Leg Balance
- 2 × 20s Single-Leg Balance

## Cool-down

- 2 × 40s Wrist Flexibility Stretch
- 2 × 40s Child's Pose Lat Stretch
- 1 × 0 Handstand (Wall-Assisted)
- 1 × 0 Wall Handstand Kick-Up