Advanced Calisthenics C: Pike Shifts & Step-Through Lunges

The workout

1. 1

   Wall Lean Iso Hold

   60s

   Lean into a wall from a standing angle and hold. Activates shoulders and anterior core.

2. 2

   Wall Slide to Overhead Hold

   60s

   Slide arms up a wall and pause at top. Improves posture and shoulder mobility.

3. 3

   Wall Pike Shift to Shoulder Tap

   3 × 12

   Shift weight from side to side in pike hold while tapping shoulders. Advanced stability and control.

4. 4

   Step-Through Lunge to Twist Pause

   3 × 12

   Step forward into lunge, rotate torso, and pause. Trains balance and rotational core strength.

5. 5

   Bear Crawl to Push-Up and Reach

   3 × 10

   Bear crawl forward, perform push-up, and reach arm forward. Builds total-body strength and mobility.

6. 6

   Glute March to Bridge Hold

   45s

   Perform alternating glute marches, then hold at top of bridge. Activates posterior chain and glute endurance.

7. 7

   Wall Slide to Angel Overhead Press

   3 × 12

   Slide arms up wall into Y position, then press overhead. Improves scapular motion and shoulder alignment.

8. 8

   Doorway Shoulder Stretch

   30s

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

9. 9

   Wall Chest Opener Stretch

   30s

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

10. 10

    Chest Stretch with Hands Behind Back

    30s

    Interlace fingers behind the back and lift arms gently while standing upright. Opens up the chest and anterior shoulders.