Advanced Calisthenics I: Overhead Reach Holds & Bridge Curl Knee Drives

The workout

1. 1

   Wall Arm Sweep Forward and Back

   60s

   Sweep arms forward and back while facing a wall. Improves shoulder flexibility.

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 Slide to Overhead Reach Hold

   45s

   Slide arms up wall and hold at top position. Develops postural endurance.

4. 4

   Bridge Curl Walk-In to Knee Drive

   3 × 12

   Bridge, walk feet in, and drive one knee up. Improves hip stability and hamstring strength.

5. 5

   Side Plank Hip Drop and Lift

   3 × 12

   Hold side plank, drop hips slightly, then lift. Engages lateral core and obliques.

6. 6

   Wall March to Knee Drive Reach

   3 × 12

   March knees high and reach opposite arm across. Boosts coordination and hip/core strength.

7. 7

   Incline Plank to Arm Raise with Pause

   3 × 12

   From incline plank, raise arm and pause. Develops balance and shoulder control.

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

   Standing Forward Fold

   30s

   Stand tall, then hinge at the hips to reach toward the floor. Stretches the hamstrings and lower back.

10. 10

    Cat-Cow Stretch

    30s

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