MOBILITY DAILY (10 min) • Cat‑Cow 2 × 10 • Shoulder dislocates (PVC) 2 × 15 • Ankle dorsiflexion stretch 2 × 30 s/leg • Hip‑flexor lunge 2 × 30 s/leg
THU – LEGS • Assisted Pistol 4×5 each leg • Shrimp Squat 3×6 each leg • Nordic Ham Curl 3×4‑6 • Calf Raise 4×12‑15 • Cossack Squat 3×10 each side leo wang calisthenics program pdf
FRI – FULL‑BODY SKILL • Muscle‑up (or transition) 4×3‑5 • Handstand Walk 5 × 5 m (or wall hold 30 s) • Burpee Sprint 5×20 m • Dragon Flag 3×3‑5 • Grip Farmer’s Carry 3×30 s MOBILITY DAILY (10 min) • Cat‑Cow 2 ×
PROGRESSION RULE ✔︎ Master a step → add +1 rep or move to harder variant. ✔︎ Every 4‑6 wk → test max reps/hold, deload if needed. leo wang calisthenics program pdf
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