Advanced Calisthenics H: Pike Shifts & Step-Up Rotations

The workout

1. 1

   Wall Shoulder Tap Hold

   60s

   Lean into a wall and alternate tapping shoulders from a plank position. Trains core control and shoulder balance.

2. 2

   Incline Wall Plank with Rock

   60s

   Plank with arms on a wall or incline surface, rocking forward and back. Activates core and shoulders.

3. 3

   Wall Walk Pike with Shoulder Shift

   3 × 10

   Walk up wall to pike, then shift weight laterally. Builds shoulder and trunk stability.

4. 4

   Explosive Step-Up to Rotation

   3 × 12

   Step up quickly and rotate torso at top. Develops explosive strength and trunk rotation.

5. 5

   Bear Crawl to Shoulder Tap Hold

   3 × 10

   Crawl in bear position, pause to tap opposite shoulder. Reinforces trunk control.

6. 6

   Push-Up to Wall Touch Reach

   3 × 10

   Push-up, then reach back to touch wall behind. Trains mobility and anterior core.

7. 7

   Glute Bridge to Curl to Pulse

   45s

   Bridge up, curl heels in, and add small pulses. Posterior chain burner.

8. 8

   Wall Lat Reach Stretch

   30s

   Stand facing a wall, place hands high, and push hips back. Stretches the lats and shoulders.

9. 9

   Cat-Cow Stretch

   30s

   From all fours, alternate arching and rounding the back. Mobilizes the spine and relieves tension.

10. 10

    Wall Chest Opener Stretch

    30s

    Place palm and forearm against a wall and rotate body away. Stretches the chest and improves posture.