Advanced Calisthenics F: Angel Pulses & Split Squat Knee Drives

The workout

1. 1

   Incline Plank with Cross Reach

   60s

   Hold an incline plank and reach one arm across the body. Builds anti-rotation core strength and shoulder stability.

2. 2

   Wall Shoulder Tap Hold

   60s

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

3. 3

   Wall Slide Angel Pulse

   3 × 12

   Perform wall slide to overhead Y and pulse slightly. Reinforces posture and shoulder mobility.

4. 4

   Split Squat to Knee Drive and Reach

   3 × 12

   Perform split squat, drive rear knee up, and reach forward. Enhances leg power and coordination.

5. 5

   Push-Up to Kick-Through and Hold

   3 × 10

   Do a push-up, then rotate and kick one leg through, pausing briefly. Integrates strength and flow.

6. 6

   Bridge to Curl to March

   3 × 12

   Bridge up, curl heels in, and alternate leg marches. Works glutes and hamstrings dynamically.

7. 7

   Wall Pike Shoulder Tap Hold

   45s

   Hold pike position and tap shoulders alternately. Builds advanced overhead strength.

8. 8

   Doorway Shoulder Stretch

   30s

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

9. 9

   Seated Overhead Reach Stretch

   30s

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

10. 10

    Wall Chest Opener Stretch

    30s

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