Calisthenics Program Pdf !full! — Leo Wang

MON – PUSH + CORE • Pike HSPU 4×5 • Ring Dips 4×6‑8 • Archer Push‑up 3×4/side • L‑sit 4×10‑15 s • Hollow Hold 3×30‑45 s • EMOM Burpees 5 reps

| Day | Focus | Primary Movements | Secondary/Accessory | |-----|-------|-------------------|----------------------| | | Push & Core | 1️⃣ Handstand Push‑up / Pike Push‑up 2️⃣ Dips (ring or bar) 3️⃣ Incline/Decline Push‑ups | Hollow body holds, L‑sit progressions | | Tuesday | Pull & Mobility | 1️⃣ Pull‑ups / Chin‑ups 2️⃣ Australian rows 3️⃣ Front‑lever / Tuck‑lever holds | Scapular retractions, band pull‑apart, thoracic extensions | | Thursday | Legs & Hip Dominant | 1️⃣ Pistol squat / Assisted pistol 2️⃣ Shrimp squat 3️⃣ Nordic ham curl or Glute‑ham raise | Calf raises, Cossack squats, hip‑flexor mobility | | Friday | Full‑Body Conditioning & Skill | 1️⃣ Muscle‑up (or transition practice) 2️⃣ Handstand walk or wall‑handstand 3️⃣ Burpees / Sprints (conditioning) | Core circuit (dragon flags, windshield wipers), grip work | leo wang calisthenics program pdf