Calisthenics Intro w/ Core & Grip Builder

Program Description

This 2-day accessory program complements your main strength training by targeting core stability, grip strength, pulling power, and joint health. Sessions combine high-intensity conditioning, mobility work, calisthenics skill training, and hypertrophy-focused accessories for a balanced, functional boost. Day 1 features pull-up supersets cycling through wide, neutral, and chin-up grips in a descending ladder for strength and endurance, plus planche leans, planks, rotational core work, and grip builders like reverse curls and farmer’s carries. Day 2 emphasizes core strength, arm development, and grip endurance with hanging leg raises, side bends, preacher curls, skull crushers, plate rotations, pike push-ups, and plate pinches. Warm-ups focus on shoulder and wrist mobility, helping improve performance and reduce injury risk. Progressions are simple, engaging, and measurable — making this a highly adaptable program to run alongside your primary training 1–2 times per week.

Program Overview