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Calisthenics Strength & Skill Mastery →

Rest Day

Think of this as a reset button for your body — gentle movement, deep breathing, and feel-good stretches to shake off any stiffness and recharge for the days ahead. You'll finish feeling looser, calmer, and ready to crush the rest of the week.

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Workout Breakdown

Gentle Wake-Up

1

Supine Diaphragmatic Breathing

1 set × 60s

2

Supine Knee Hug

1 set × 45s

3

Supine Spinal Twist

2 sets × 30s, 30s

4

Cat-Cow

1 set × 60s

Dynamic Mobility Flow

1

Thoracic Rotation

2 sets × 10 reps, 10 reps

2

Hip Circle

2 sets × 10 reps, 10 reps

3

Leg Swing

2 sets × 12 reps, 12 reps

4

Shoulder Circle

2 sets × 12 reps, 12 reps

5

Neck Roll

1 set × 8 reps

Static Stretch Hold Sequence

1

Hip Flexor Stretch

2 sets × 40s, 40s

2

Seated Hamstring Stretch

2 sets × 40s, 40s

3

Pigeon Pose

2 sets × 45s, 45s

4

Chest Doorway Stretch

2 sets × 35s, 35s

5

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

6

Seated Hip External Rotation Stretch

2 sets × 40s, 40s

Wind Down

1

Child's Pose

1 set × 60s

2

Figure Four Stretch (Supine)

2 sets × 45s, 45s

3

Legs Up The Wall Pose

1 set × 120s