Advanced Calisthenics A: Wall Walks & Lunge Jumps

The workout

1. 1

   Wall Walk Prep

   60s

   Start in a plank and walk feet closer toward the wall, lifting hips. Prepares shoulders and body for inverted positions.

2. 2

   Incline Plank Arm Extension Hold

   60s

   From an incline plank, extend one arm forward and hold briefly. Builds core stability and challenges balance.

3. 3

   Wall Walk to Pike Shoulder Tap

   3 × 12

   Walk feet up the wall and hands in toward a pike position, then tap opposite shoulders. Combines shoulder strength and coordination.

4. 4

   Lunge Jump to Balance Hold

   3 × 12

   Jump from a lunge and land with a knee drive, holding briefly. Builds explosive strength and single-leg control.

5. 5

   Wall Pike Rock with Shoulder Shift

   45s

   Hold a pike position on the wall and gently rock side-to-side. Builds scapular strength and shoulder stability.

6. 6

   Push-Up to Side Reach Twist

   3 × 12

   Do a push-up, then rotate into side plank and reach overhead. Enhances pressing power and core rotation.

7. 7

   Bridge Curl to Single-Leg Reach

   3 × 12

   Curl heels inward from a bridge, then extend one leg forward. Activates hamstrings, glutes, and core.

8. 8

   Child's Pose Stretch

   60s

   Sit back from all fours with arms extended. Stretches spine, hips, and shoulders.

9. 9

   Doorway Shoulder Stretch

   30s

   Place arms on both sides of a doorway and lean in. Stretches chest and front shoulder.

10. 10

    Seated Overhead Reach Stretch

    30s

    Sit cross-legged and reach both arms overhead, leaning side to side. Stretches the torso, shoulders, and lats.