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Calisthenic Strength & Mobility Path →

Upper Body Pull & Skill

Today you'll build a strong, stable back by learning to pull with control and purpose. Expect to feel your lats, upper back, and core working together — a great foundation for everything ahead!

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 60s

2

Arm Circle

1 set × 10 reps

3

Band Pull Apart

1 set × 12 reps

4

Dead Hang

2 sets × 20s, 20s

5

Cat-Cow

1 set × 8 reps

Main Workout

1

Inverted Row Hold

3 sets × 8 reps, 8 reps, 8 reps

Pullup Progression

Progressive exercise

2 circuits
1

Face Pull - Cable

1 set × 10 reps

2

Hollow Body Hold

1 set × 20s

1

Scapular Shrug

2 sets × 10 reps, 10 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Doorway Stretch

1 set × 30s

3

Lat Stretch

1 set × 30s

4

Neck Roll

1 set × 5 reps