Calisthenics Intro w/ Core & Grip Builder

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.

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Week 1

Week 2

Week 3

Week 4

HIIT Sprints

Stretching

Band Pull Apart

Shoulder Dislocates (Band)

Wrist Curls

Wrist Rotations

Wrist Circles

Planch Lean

Reverse Bicep Curl (EZ Bar)

Farmer's Walk (Weighted)

Dead Hang

Ab Coaster

Hanging Leg Raise

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