Calisthenics Training Program Overview

Introduction

• Complete video covering a full week of calisthenics training.
• Includes exercise tips, building a strong foundation, and progressing further.

Chapter 0: Scapula Awareness

• Scapula: Bone with muscle attachments. Enhancing awareness is key.
• Movements:
  • Retraction: Shoulder blades together.
  • Protraction: Shoulder blades away.
  • Elevation: Shoulders over ears.
  • Depression: Shoulder blades down.
• Exercises:
  • Scapular Push-Ups: Start on knees, arms locked, shoulder blades touch and push away.
  • Scapular Pull-Ups: Dead hang, shoulders away from ears.
  • Scapular Wall Slides: 90° angle with elbows, lower back pressed, reach far and return.
  • Inverted Shrugs: Arms locked, shrug shoulders over ears and return.

Chapter 1: Wrist Strengthening

• Importance: Stretching essential for growth and injury prevention.
• Stretches:
  • Rock forward into hands, lock arms.
• Tips: Stretch daily before workouts to prevent pain and improve mobility.
• Resources: Follow-along wrist stretching guide available.

Chapter 2: Building a Strong Foundation

• Push-Up:
  • Elbows tucked at 45°, protract scapula at top.
  • Variations: Wall push-ups, incline push-ups, standard push-ups.
  • Goal: Ability to do 18-25 reps.
• Squats:
  • Push through heels, feet shoulder width, chest up, core flexed.
  • Variations: Chair squats, standard squats.
  • Goal: Ability to do 18-25 reps.
• Static Lunges:
  • Goal: 20 reps on each side.
• Pull-Ups:
  • Hang on bar, core flexed, pull to lower chest, scapula retracted at top.
  • Variations: Bent leg rows, straight leg rows, assisted pull-ups with resistance bands.
  • Goal: Ability to do standard pull-ups.
• Dips:
  • Keep chest up, arms to 90°, bent leg posture.
  • Variations: Bent leg dips, straight leg dips, assisted dips with bands, standard dips.
  • Goal: Ability to do 15 bent leg dips.

Workout Plan

Monday: Push Day

• Core and Joint Prep:
  • Scapular push-ups, hollow body hold, side planks.
• Warm-Up:
  • Avoid static stretching, focus on dynamic stretching.
  • Options: Plank walks, skipping in place, high knees, treadmill, exercise bike.
• Strength Training:
  • Pseudo planch lean, Hindu push-up, body weight dip, pike push-up, diamond push-up, wall handstand.

Tuesday: Pull Day

• Core and Joint Prep:
  • Cat and cow pose, bird dog pose, scapular pull-ups.
• Warm-Up:
  • Dynamic stretching only.
  • Options: Cobra push-up, reverse planks.
• Strength Training:
  • Front lever raise, skin the cat movement, rows, pull-ups, body weight curls, wall handstands.

Wednesday: Leg Day

• Warm-Up:
  • Heel to toes, folded squat, alternating archer squats, skipping, high knees.
• Strength Training:
  • Bodyweight RDLs, squats, step-ups, reverse lunges, horse stance squat, calf raises, negative pistol squats, compact leg lifts, one-legged plank, hollow body hold.

Thursday: Cardio and Mobility Day

• Cardio: Exercise bike or preferred form, 15-30 minutes.
• Mobility Training:
  • Cat and cow pose, cobra pose, child's pose, supermans, reverse snow angel, squat to pike hold, prayer squat.

Friday: Full Body Workout

• Warm-Up: Choose from provided exercises to reach a gentle sweat.
• Strength Training:
  • Bird dog pose, pike planch lean, incline push-up, cobra push-up, back bridge press, hammer grip pull-up, archer squat, Bulgarian split squat.

Saturday: Second Leg Day

• Warm-Up: Choose from provided exercises to reach a gentle sweat.
• Strength Training:
  • Archer squats, step-ups, single leg glute bridges, sissy squat, wall sits, hollow body hold.

Rest Day

• Rest and recovery are essential.

Chapter 4: Duration

• Do this plan for at least 3 months for significant changes:
  • Increased mobility and body awareness.
  • Improved strength, especially in upper body.
  • Visible changes in physique.
  • Enhanced confidence and mental image.

Chapter 5: Progression

• Mastering Skills:
  • Planche, Maltese, front lever, human flag, Iron Cross, muscle up, one-arm pull-up, 90° push-up, dragon squat, one-arm handstand, hollowback handstand.
• Gymnastic Rings: Adds instability, core workout, deeper muscle fiber engagement.
• Weighted Calisthenics: Adding weight to movements for strength and mass gains.

Conclusion

• Check out strictfit.com for app and programs.